A lot of people who are following a diet or nutrition regimen do really well when they are at home. Counting calories, weighing food, reading nutrition labels—all of it is easy to do when you’re standing in your kitchen. All of the variables are under your control.

But the minute you step out of the house? All that discipline goes out the window.

That’s why knowing how to eat healthy when eating out is so important. Here are three tips to keep you on track when you’re dining out. 

Find restaurants that match your values.

For some people, that may mean looking for grass-fed beef or farm-to-table menu offerings. For others, it may mean finding a restaurant with vegetarian or vegan items. When you’re traveling, you can Hoogle “healthy paleo options” or “healthy vegetarian food” in that city to try and match your dining out experience to the things most important to you.

Plan ahead.

Look at the menu before you go out. Even if it’s a restaurant you’ve eaten at before, there may be seasonal changes and new options. This also keeps you from being reactive. A lot of people will show up to a restaurant and think “I’m feeling a burger today” and just order that, but maybe that isn’t the right choice for you based on your goals. Planning ahead gives you a chance to place an order that fits within what you want to achieve.

Ask for substitutions.

At many restaurants, the default side dish is something less nutritious, like mashed potatoes or french fries. But it doesn’t have to be. Ask for a salad, steamed vegetables, or something else that would better nourish you and help you reach your goals. Get fruit instead of toast, brown rice instead of white rice, or olive oil and vinegar instead of ranch dressing. 

There’s no reason you can’t enjoy a nice meal at a restaurant without walking away feeling like you’ve gone off the rails. Hold your head high, stick to your diet, and don’t be afraid to dine out without abandoning your health goals.