Tips for eating healthier at restaurants?

Really what it says in the title!

I (29F) generally do a good job of eating clean and managing portions when I’m at home and have full control of what I’m cooking. But then I go to restaurants and it’s like a switch flips in my brain and I’m eating apps and desserts and way too big portions and drinking cocktails and my progress gets completely thrown off track for the week.

I’ve been trying hard to avoid restaurants altogether or be more disciplined when I go, but so far nothing has consistently worked. I have some travel coming up where eating at restaurants several nights in a row will be unavoidable, and it’s making me really anxious.

Any tips or advice for navigating restaurants and keeping on track?