I eat out much less than I used to. Restaurants conspire to add sugar/salt/fat, to keep you coming back.
Some recommend perusing the menu online before going to a restaurant, so that you make healthy choices in advance.
My eating and ordering have become automatic. I often do not even look at the menu. Rather, I request steamed fish, no oil no salt, and a double serving of green veggies, the same. I then use pepper, lemon, hot sauce to season. I don’t like “grilled” things – at least half the time, the kitchen ignores my requests and loads on the salt and oil. (That’s what happened last night in a place that said they couldn’t steam or poach my fish).
Bottom line – prepared foods – whether take out, delivery, sit down restaurant, or frozen from the supermarket, set you up for failure.