Americans are heavier than ever, with a new report by the Centers for Disease Control and Prevention putting the U.S. obesity rate at a whopping 38 percent. One reason: More of us are dining out on meals that tend to be higher in calories than home-cooked alternatives.

In fact, a recent study published by Public Health Nutrition found that people who eat at fast-food or full-service restaurants consume an extra 200 calories per day on average than those eating at home. That adds up to 10 of their total daily intake — including more sugar, salt, and healthy fats — according researchers who analyzed the dietary habits of 12,000 people.

But it doesn’t have to be so. Eating out can also mean eating smart, and eating well — with a wealth of healthy-dieting resources now available to discriminating consumers, nutrition experts say.

Just one example: The “Golden Plate Awards” compiled by celebrity chef Robert Irvine, who for the past two years has partnered with Gold’s Gym to identify a Top 10 list of the best bets — and bites — when it comes to dining out.

“Today’s consumer is much more empowered to make smart and healthy decisions about dining out than the generations before them, thanks to a growing awareness and concern for personal health and wellness,” Irvine tells Newsmax Health.

He notes that the National Restaurant Association estimates the average American purchases and consumes a meal or snack from a restaurant about six times per week.

“This staggering number led [to] the Golden Plate Awards for a second year in a row, recognizing the importance of helping consumers figure out their best options when dining out to stay on track with their health and fitness goals,” Irvine explains. 

The 2015 Golden Plate Awards, issued this month, include a few predictable healthy-diet stalwarts — including salads and vegetarian dishes — but also a few surprises chosen for taste as well as nutritional value.

Irvine calls the list “a cheat sheet on how to dine out wisely.” And the winners are:
 
Applebee’s – Sizzling Asian Shrimp and Broccoli (has just 470 total calories, 28 grams of protein, 84 grams of carbs, and 8 grams of fiber).

Boston Market – Skinless Chicken with Steamed Vegetables (has 51 grams of protein, 8 grams of carbs, 3 grams of fiber, and zero trans fats).

Chipotle Mexican Grill – Chicken Salad (has 52 grams of protein, 66 grams of carbs, and 15 grams of fiber) and Steak Salad (has 50 grams of protein, 68 grams of carbs, and 14.5 grams of fiber).

Corner Bakery Café – ½ BBLT and Mixed Green Salad Combo (has 20 grams of protein, 42 grams of carbs, 4 grams of fiber, and zero trans fats).

Denny’s – Fit Slam Breakfast s(has 24 grams of protein, 54 grams of carbs, 6 grams of fiber, and zero trans fats).

P.F. Chang’s – Vegetarian Lettuce Wraps (has 25 grams of protein, 39 grams of carbs, and 7 grams of fiber).

Panera – Half-Sierra Turkey Sandwich on Focaccia Bread with a Bowl of Low-Fat Vegetarian Black Bean Soup (has 57 grams of protein, 124 grams of carbs, and 13 grams of fiber).

Ruby Tuesday – Spaghetti Squash Marinara (has just 297 total calories, 7 grams of protein, and 9 grams of fiber).

Starbucks – Chicken and Hummus Bistro Box (has 20 grams of protein, 29 grams of carbs, 4 grams of fiber, and zero trans fats).

Zoës Kitchen – Protein Power Plate (has 40 grams of protein, 20 grams of carbs, 10 grams of fiber, and zero trans fats).
 
“Being healthy is about more than just working out; it’s a balance between being physically active and eating the right food to properly fuel your body,” says Dave Reiseman, vice president of marketing for Gold’s Gym. “That’s why we created the Golden Plate Awards, to help people make smart choices while enjoying a meal at their favorite restaurant with family and friends.”

The Center for Science in the Public Interest has also come up with a guide to dining out — “Restaurant Confidential” — designed to help American consumers who spend an estimated $222 billion a year eating out make wise choices.

CSPI nutritionists analyzed about 250 menu items from national chains as well as family-style, Chinese, Italian, Mexican, Greek, seafood, steakhouses, pizzerias and some fast food restaurants. They also looked at mall food, drinks, and movie snacks.

A sampling of foods they found to be surprisingly high in calories and fat:

•    Cheese fries (appetizer size): 3,000 calories, 217 grams fat, 90 grams saturated fat.
•    Sausage pizza slice: 570 calories, 33 grams fat, 14 grams saturated fat.
•    Scone: 530 calories, 26 grams fat, 16 grams saturated fat.
•    Tuna salad sandwich: 830 calories, 56 grams fat, 10 grams saturated fat.
•    Chicken Caesar salad: 660 Calories, 46 grams fat, 11 grams of saturated fat.