People often indicate that eating out saves time and it is more convenient. In fact, almost half of all Americans eat out at least four times a week. Some people eat out every day, sometimes even more than once a day.

You may ask yourself, what's the harm in eating out so often? With eating out, you're usually served large portions with foods containing more calories, fat, sugar and sodium than what you would prepare at home.

Did you know that the average restaurant meal contains approximately 1,500 calories? That's almost all of an adult woman's daily calorie needs. If you multiply those calories over the course of a week, you can see why our country is getting heavier.

Take a look at a few of these dining out eye-openers:

A double cheeseburger with mayonnaise, large fries and large soda at a fast-food restaurant has 1,400 to 1,500 calories and 60 grams of fat. By ordering a cheeseburger, small fries and bringing fresh fruit from home, you'll save yourself 1,000 calories and 42 grams of fat (total meal has 500 calories, 18 grams of fat). Better yet, order a small chili with a side salad topped with one tablespoon of dressing for approximately 400 calories and 18 grams of fat.

At a pizza place, instead of getting a meat-laden individual thick-crust pizza with a large drink for 1,200 calories and 50 grams of fat, opt for one slice of thin-crust veggie pizza with a small salad and the dressing on the side for about 300 calories and 15 grams of fat.

When going to a local steak house, beware of the starters. One fried-onion appetizer has approximately 2,500 calories and 134 grams of fat. If you order a 12-ounce prime rib with a large, loaded potato, you'll consume 1,100 calories and 80 grams of fat.

Don't forget about the bread and butter before the meal comes, a few glasses of soda and a chocolate dessert to top off your meal. You've now consumed well above 3,000 calories and 150 grams of fat, even if you share your appetizer and dessert.

You'd be better off ordering a 6-ounce tenderloin, small baked potato with one teaspoon of butter and tossed salad with one tablespoon of light dressing (approximately 630 calories, 28 grams of fat).

Smart strategies for dining out:

• Learn how to dine out and still eat healthy. One of the first things you can do is evaluate your overall eating plan. See how often you actually eat out and make a goal to cut it in half. Find some time on the weekends to plan quick and healthful meals for the week. Get the whole family involved in meal preparation. If you do have to eat out, a little planning can be the key to making smart choices.
• Plan ahead. Check out restaurant menus online or call ahead with your nutrition questions. Sometimes knowing the menu and the nutritional facts ahead of time will help you make smarter selections. Some restaurants even have the nutrition information on the menu. Try to stay clear of restaurants that are too tempting.
• Watch your portions. Restaurant portions tend to be large enough to feed an entire family instead of just one person. Order the children's portion or a half-portion, share an entree or take half of your meal home. Just reducing your portions will help you cut calories.
• Keep the food groups in mind. Always think about balancing your plate with lean protein foods (grilled chicken breast or fish), a small portion of grains or starchy foods (rice, pasta, potato) and load up on steamed veggies or a side salad. Better yet, start your meal with a side salad to help fill you up so you can take half of your entree home.
• Substitute! Don't be afraid to speak up and ask for steamed vegetables instead of fries or no cheese and bacon on that chicken sandwich. Most restaurants will accommodate your needs.
• Watch out for the extras: special sauces, dressings/mayonnaise on sandwiches or salads. These can give you unwanted, extra calories. Always ask for them on the side or order without.
• Order baked, broiled, steamed and grilled. Stay clear of fried, creamy pasta dishes, gravies and cheese sauces.
• Use caution at salad bars. People often think that just because they're eating a salad, they're saving calories. That's not always the case. Watch out for creamy or marinated salads made with mayonnaise or oil. By the time you add the olives, croutons, nuts and dressing, you may have been better off getting the small cheeseburger. Stick to the vegetables and top it off with beans as a healthy alternative.
• Hold the bread and chips. If these are your downfall, remove them from the table. An entire basket of chips can have approximately 1,500 calories.
• Watch the alcohol. Alcoholic drinks not only add more calories, they can also reduce your inhibitions, which can make it easier to give in to unhealthy options.
• Don't go starved. If you're overly hungry when you sit down to a meal, you're more likely to choose unhealthy options. Have a light snack such as a piece of fruit prior to going if you know you'll have a long wait.
• Additionally, don't forget to exercise and add more activity to your day. If you know you're going out to a restaurant with higher calorie options, consume small portions, eat lighter that day and exercise!