Restaurant dining can be a huge diet buster. “Eat This Not That!” suggests healthier food choices at more than 60 restaurant chains. More reference book than diet tome, it’s packed with photos, graphics and quick-to-digest info boxes.

Restaurant dining can be a huge diet buster.

At home, you carefully count calories or points, eat light foods, stick with calorie-controlled portions or measure the amount of food you’re eating.

But best intentions easily evaporate once you come face-to-face with a restaurant menu or drive-through board. Most people guess at the healthier options.

“Eat This Not That!” (2008, Rodale, $19.95) can help. The little book, by Men’s Health magazine editor-in-chief David Zinczenko with Matt Goulding, suggests healthier food choices at more than 60 restaurant chains. More reference book than diet tome, it’s packed with photos, graphics and quick-to-digest info boxes.

Here are some tips from the book.

Arby’s: The roast beef and Swiss Market Fresh sandwich has 810 calories and 42 grams of fat. Choose the Super Roast Beef sandwich (440 calories, 19 grams fat) instead.

Auntie Anne’s: Ditch the whole-wheat pretzel (450 calories, 9.5 grams fat) for the jalapeno pretzel (280 calories, 1.5 grams fat).

Bob Evans: Two multigrain hotcakes with syrup have 856 calories and 19 grams of fat. Try three scrambled Egg Beaters with fresh fruit and two slices of bacon for 314 calories and 19.5 grams of fat.

Burger King: At 160 calories a schmear, BK’s mayonnaise is one of the fattiest in the fast-food universe. Replace the mayo on a burger with barbecue sauce and save 17 grams of fat.

Cold Stone Creamery: Pocket 40 calories and 2 grams of fat by choosing shaved chocolate, not chocolate chips, as a topping.

Denny’s: Order grits instead of hash browns or breakfast potatoes and save 118 calories.

Jimmy John’s: You can request any sandwich to be served in a lettuce wrap instead of bread. Ask for an “unwich.”

McDonald’s: The “secret sauce” on a Big Mac adds 190 calories and 9 grams of fat. It’s a mix of soybean oil, pickle relish, vinegar, egg yolks and high-fructose corn syrup.

Olive Garden: The Stuffed Chicken Marsala with garlic-parmesan mashed potatoes packs 1,315 calories and 86 grams of fat. Try the Linguine Alla Marinara with a breadstick for 691 calories and 9.5 grams of fat.

Pizza Hut: For a more healthful option, order a pie with a thin crust, half the cheese and extra veggies.

Quiznos: They sound almost the same, but the small Honey Mustard Chicken Sub has 550 calories and 30 grams of fat, while the small Honey Bourbon Chicken on whole wheat has 310 calories and 4 grams of fat. (The first one includes bacon and Swiss.)

Ruby Tuesday: Try the creamy mashed cauliflower as an alternative to the mashed potatoes to save 120 calories and get an extra shot of fiber.

Starbucks: The venti white hot chocolate with whipped cream and whole milk has 640 calories and 28 grams of fat. Cut fat and sugar by asking for skim milk and just one pump of syrup.

Subway: To cut down on salt, pick Swiss for your sub. The cheese has one-third the sodium of cheddar and one-fourth the sodium of provolone.

Kathryn Rem can be reached at 788-1520.