You don't always know exactly what's in takeaway or restaurant meals or how they're cooked. Unfortunately a lot of the food is likely to be higher in fat and calories than the food we eat at home.
Don't be afraid to ask about the ingredients and cooking methods. You are the customer and they should be happy to advise you.
Remember portion sizes are often much bigger than you would eat at home. Share portions with a friend or if a big portion arrives decide how much you will eat before you start eating. Ask for a half portion of meat/main course with a double portion of vegetables or salad.
Enjoy wonderful mixed salads with only tiny splash of dressing.
Avoid high fat and fried meals. Ask to swipe fried to grilled chicken or fried chips to baked or mashed potato or vegetables.
Remember that the bread basket is one of the worst things a restaurant can do. It's a great way to fill the empty calories before you get your meal. Whenever possible, make a pass to the basket with bread.
Challenges and temptations are everywhere! You should learn how to overcome them and always remember your goals!