One of the hardest parts of trying to lose weight is going out to eat.

I went to IHOP with some friends for breakfast awhile back and the menu was a challenge. Everything on the menu – except pancakes or waffles – had a side order of pancakes. I love pancakes. I really like Belgium waffles with strawberries and whipped cream on top. But pancakes are not conducive to weight loss.

The IHOP menu is helpful because it lists the calorie count of almost every item. And there are little logos beside items that are “healthy.” I ordered one – a cheese omelet that came with a side order of pancakes. But, I was strong and I asked to substitute a bowl of fruit for the pancakes and the waiter cheerfully obliged.

And another problem with eating at IHOP is watching other customers eat stacks of pancakes smothered in butter and flavored syrup.

American restaurants stay in business because they serve people what they want, whether it is healthy or not.

I have a weekly breakfast meeting with some friends at the Apple Barrel Café at 101st Street and Sheridan Road. The people who work there know us and they are very friendly and service oriented.

I usually order two scrambled eggs and four strips of bacon. Lately, I have amended that to two scrambled eggs and a bowl of cottage cheese.

Apple Barrel has fantastic cinnamon rolls (they gave me one free on my birthday. I got it to go and gave it away because it was so loaded with calories). And most of their breakfast deals come with biscuits and gravy; hash browns; buttered toast; grits; oatmeals; and – you guessed it – pancakes.

All of these sides are delicious. I have had the blueberry pancake once and it was outstanding. Apple Barrel has side options like cottage cheese and tomatoes that make breakfast more palatable for dieters.

We like to go to Jason’s Deli at 61st Street and Memorial Drive for dinner. They have an outstanding salad bar and their sandwiches are delicious. But even there, you order a sandwich and most of them come topped with a bunch of potato chips. Plus, they have a self-serve soft-serve ice cream machine with cones and that is a real temptation.

Fast food is really difficult when you are trying to lose weight. Hamburgers and fries are tasty but they pack on the pounds. I love fried chicken but it is loaded with calories.

We like the cobb salads at Chick-Fil-A and Zaxby’s. The are loaded with vegetables and you can get them topped with grilled chicken rather than fried chicken. (My only issue with food at Chick-Fil-A is that they put MSG in almost everything and that stuff gives me a headache).

One of our strategies in eating out for dinner is to order water instead of soft drinks. This dramatically cuts down on sugar and calories and it is a lot cheaper. My exception is that I order coffee for breakfast (which I usually drink black).

A lot of fast-food joints put enormous servings of pop with their meal packages. You feel a bit cheated if you order a meal package and pay for pop but order water.

It’s hard to stay on a diet at an all-you-can-eat buffet restaurant like Golden Corral. The food is good and there are plenty of choices – some which are low in calories like broccoli and salad. But I tend to eat what is in front of me. If you put a ton of food on my plate, I tend to eat it all.

I am trying to avoid sugar and starches. Many restaurants load up their meals with rice or beans or potatoes. This saves them money and let’s face it, people like this stuff. I do.

One reason people find it so hard to lose weight is comfort food, which means a lot of carbohydrates. Even restaurants that cater to picky eaters will have some pastry or cookies available to top off a meal. When I order a Mexican meal, I ask for salad instead of beans and rice

The answer for us is to prepare more meals at home. That’s where we can absolutely control our caloric intake. You can fill up on lean meats and vegetables while going easy on breads and starches. I am always surprised at how fruits taste like dessert when I am not regularly eating cake, pie or donuts.

And the key for most married couples who want to lose weight is cooperation. If only the wife or the husband is on a diet, it is very difficult for them when their spouse is not supportive.

Losing weight has always made me feel great and made me healthier. But dieting doesn’t mean you can never eat a slice of birthday cake or a celebratory donut. Just use common sense when you eat at IHOP.