Many restaurants do post their nutritional information. You'd be surprised! Google them. Or, check this database: calorielab.com/index.html
They have a great list of chain restaurants. They even list the ones who refused to give their data!
Otherwise, you'll be limited to guesstimating by what appears to be on the plate. Avoid the breaded and fried things, or anything based on pasta and rice or rice/beans, or sandwiches. I've had some great meals "deconstructed" - such as a big burger with the regular toppings but sans bun. Sauces are okay. Most of them (hopefully not chock-full of soy!) are pretty healthy. I agree with another poster about the grilled and steamed entrees. You can't always trust salads, though... some of those are more "expensive", nutritionally, than a regular entree!
I will sometimes eat a side salad without a lot of toppings and a clear-ish (or veggie) soup, or an appetizer instead of an entree. That's plenty to fill me up in most instances.
Edited by: EXOTEC at: 10/16/2013 (12:19)
...the problem with people these days is
they've forgotten we're really just animals ...
We did not create the web of life; we are but a strand in it.
We don't have souls. We ARE souls. We have bodies.
| current weight: 215.0