Portion Size - Get the waiter to cut your meal in half and put it in a carry-out box before the food is even brought out.
Balance - Always balance some of the meal with vegetables. Make sure there is salad, or vegetables to complement your meat or fish.
Healthy Spices - Use of salt is widespread in restaurants, but there are some healthy alternatives. Pepper flakes, rosemary, and origano will all add a lot of nutritional value very quickly to your meal.
Bread - Turn away the breadbasket and save yourself hundreds of calories.