Its really sad but I never order pasta anymore. Sometimes Ill just pick a good app like bruscetta. Or if I know the bread looks good Ill get a great soup and side salad cause I KNOW I will eat the bread.

I always look for chicken though or fish. Fish is usually the safest bet and the sides usually consists of asparagus or creamed spinach. A caprese salad is also always a great option.

If that all fails I try to get a turkey burger, no bun no fries. OR a grilled chicken sandwich without the bun.

Most restaurants have healthy foods they are just hidden behind condiments and add ons~!

Here's a few tips that have worked for me:

There are some words you can know are dangerous. Don't order anything that's "crispy" (= fried), "creamy" (= fatty), "cheesy" (=fatty), "rich" (=fatty).   Watch out for sauteed because that often means that it's in an oily sauce. Go for things that are "grilled" or "steamed." Ask for sauces on the side; you can always add a little for flavor.

For pastas, don't pick any cheesy or creamy sauce; go for the tomato-based ones.

Restaurant portions are always too big, so just start by dividing your plate in half and plan to have half of it boxed up to take home. (Especially for pasta and meat!)

For Mexican, pick grilled meats or fish or shrimp. Stay away from the cheese, fried, and refried beans!

i always pick what looks more delicious.. but always ends up being the bad one from me.