there are ways in which diners can monitor fat and cholestorol, according to dietitian Janet Burull. Her advice? Be assertive. Don't be intimidated by the menu, the atmosphere, your waiter or waitress. Order to suit yourself.

Choose an appetizer as a main course or share with a companion.

For portion control, insist dressings, sauces and sour cream be served on the side. Substitute fresh lemon for salad dressing or yoghurt for sour cream.

Ask how menu selections are prepared. Even broiled entrees are often basted with fat. Ask to have your choice dry boiled or request that lemon juice or wine be used.

Bread and breadsticks are low in fat but try to avoid butter and spreads.

For appetizers, enjoy Bermuda fish chowder, steamed seafood, cold shrimp, raw vegetables and fresh fruits.

Plainly prepared items are better. Choose poultry, or fish and vegetable dishes.

Avoid salads with mayonnaise, creamy dressings, eggs, cheese, bacon, or croutons. These are all high in fat. Ask to have steamed vegetables with out butter.

For desert, opt for fresh fruit or sherberts.

Look for salad bars where you can make your own meal. Add beans as a good source of vegetable protein. Pasta dishes with tomato-based sauces are usually low in fat. Also acceptable is a regular, lean hamburger on a plain toasted bun with no butter. Add the usual condiments with let tuce, tomato and onion, leaving off the mayonnaise and cheese.

Be wary in vegetarian or health food restaurants. Some of the dishes served are high in fat; especially if made with large quantities of oils, high fat dairy products, or even nuts and seeds.

Restaurants will not offer low-fat foods unless they know they will be pur chased. Reinforce your appreciation for low-fat offerings, especially to the chef.

HEALTH HTH