Weddings. Business lunches. Office parties. Evenings with schedules too crazy to cook. Dinner at Mom's. The list goes on and we've all had meals, whole days, and even whole weeks wherein diligent use of the AINT (All-Important-Nutrition-Track
er) ain't possible. We also have had days when we are too harried, frazzled or lazy to make the effort. Maybe even the internet is down.
We all approach those challenges differently. Here is what I generally do (take from it what its worth):
1. Restaurants - Stay out of the bread basket. Ask for water and drink plenty. Refrain from alcohol; your judgment and pocketbook will thank you. Order only a menu item with a little heart (if provided) or absent that, order nothing heavily sauced or fried. Grilled, baked, roasted, etc. are your friends. When the entree arrives, mentally divide it in half. Skip the french fries, buttery mashed potatoes, polenta, etc. Get your salad dressing on the side. Dip into it rather than dumping it onto the salad. No desserts.
2. Weddings, Bar Mitzvahs and the Like - Skip the appetizers and the bar. Talk to people; carry your glass of water around with you. If you must have a wine glass as a prop, go for it. Drink half and don't refill it. Restaurant rules otherwise apply.
3. Office Parties and Such - Skip the pizza, donuts, ice cream cake, etc. "I'm just glad to be here and to help you celebrate" might work. Comment on maintaining your girlish figure (worth a chuckle no matter your gender). "I'm fine" works too.
4. Dinner With Mom, etc. - This one is the hardest. Who has not heard "Eat!?" Master the fine art of playing with one's food. Surreptitiously feed the dog. Bring your strapping teenage athlete along and share generously with him, from your plate. "I love this so much that I took too much. My eyes were again bigger than my stomach." Do activities with extended family members that do NOT involve having them cook for you! When they do, apply the restaurant rules as much as you can.
Hope some of this helps.