Top your salad with a tablespoon of vinegar instead of dressing. Seasoned rice vinegar and balsamic are two of my faves. SO much flavor for so FEW calories!
Something that really helps me is having a "go-to meal" for all of our regular restaurants. I have the elements of the meal already entered into a food grouping so it is easy to track. Then I don't even have to look at the menu.