Who doesn't love dining out on the weekends? It is extremely easy to be tempted, especially with so many unhealthy options. Eating too much fast food or choosing high-calorie items can drag a person's body down, literally. The most obvious problem is weight gain. Here are some easy pointers to remember when you are out dining:

• Go for balance. Choose meals that contain a balance of lean proteins (like fish, chicken, or beans if you're a vegetarian), fruits and vegetables (fries and potato chips don't qualify as veggies!), and whole grains (like whole-wheat bread and brown rice). That's why a turkey sandwich on whole wheat with lettuce and tomato is a better choice than a cheeseburger on a white bun.
• Watch portion sizes. The portion sizes of American foods have increased over the past few decades so that we are now eating more than we need. The average size of a hamburger in the 1950s was just 1.5 ounces, compared with today's hamburgers, which weigh in at 8 ounces or more.
• Drink water or low-fat milk. Regular sodas, juices, and energy drinks usually contain "empty" calories that you don't need — not to mention other additives, like caffeine.

Often when you are out with your friends on the weekend you will stop somewhere quick and get a bite to eat. Whether you are at the mall or a fast-food place there are always options. Here are a few tips for when you are on the go:

• Ask for sauces or dressing on the side and use them sparingly.
• Order baked, broiled, or grilled lean meats.
• Always choose fresh fruit over sugary, high-fat desserts.
• Choose the smaller sizes, especially when it comes to drinks and snacks.