Congrats on your progress so far! Just about every dish in most restaurants adds the salt/butter factor which is hard to avoid. Many chains have nutrional info on their websites, I will often look that over if I know I'm heading there for dinner- or will sometimes go to those restaurants as I have a relative idea what to expect, obviously subject to cooks skills as to calorie/fat content. You can also just ask for a box right away and split the portion up and take it out to your car so it's not on your plate. Another thing is to order an appetizer (not the fried stuff) as a main meal, shrimp cocktail is good or dishes with vege's, usually are raw so no added fat/cals. Just watch the dips! Salads with holds on fattening toppings and dressing on the side work. I almost always do the "grilled chicken, baked potato, vege side" which is worse than if you make it at home, but sometimes you have to allow yourself a little splurge! Good luck!