Many popular restaurants are listing their nutritional info online! Whenever I know I am going out to eat, I make sure I know where and look up all the info I can and know what I am going to order so there is no element of surprise. Red Robin has by far the BEST nutritional guide. You can basically pick your item of choice, delete ingredients [cheese, meat for example] or add ingredients and sides and the site automatically calculates the nutritional info! It's amazing how much altering your food for the better can change calorie count. Remember, so NO to cheese, always ask for dressing on the side, and stay away from the bread basket as hard as it sounds.
You can always find tons of "survival guides" to eating out at certain restaurants [ex. mexican, italian] using a search engine.
Lastly, when preparing your food at home you should read all the labels, measure proper serving amounts, and become very familiar with your Nutrition Label.
good luck!
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