ah i share this burden as well, my coworkers and my family go out to eat often; and i'm left with little choice (or convenience) but to go

i find my key is tp avoid any type of fried food, like chips/battered stuff etc. those salads as well as other people have pointed out are often misrepresented. i often just make sure its a garden salad with plenty of veggies but little to no dressing used. sometimes if you ask they'll specify if its fat free or not, but it depends on the waiter/waitress and how much they care

of the places i frequent - such as the keg, outback, swiss chalet - i try and stick with grilled or baked chicken with a side of steamed veggies. for a drink, resisting the urge for a coke or beer might even be more important than worrying about the meal itself lol. those free refrills with those upsized glasses..ugh!

water and a lemon is a great alternative