Avoid:
Full-fat Dairy (cheese, sour cream, whole milk, etc.)
White Rice
White Bread
Nuts - these can be healthy but they add a lot of calories
Egg Yolks
When eating out, choosing vegetarian dishes is often a great way to cut down on calories. Also, making swaps and asking for substitutions is often easily accommodated while eating out:
Ask for no cheese
Ask for a lighter (vinaigrette-style) dressing instead of creamy, and ask for it on the side
order a salad, and request that chicken or shrimp be added
order a bowl of soup and a whole wheat roll instead of a big entree
order corn instead of flour tortillas
order egg whites instead of whole eggs - especially when ordering an omelette at brunch
Obviously, you also want to avoid anything fried at all, and stick to low-fat proteins such as turkey, chicken, seafood and tofu.
