Start with soup.
Have a cup of broth based soup (or bone broth) before you eat a meal or head out to a restaurant or party. The volume of the liquid will help you feel more satisfied so you will make better choices when ordering or browsing the buffet and the warmth will just feel good going out into this cold weather!
Canned soup can work in a pinch (check sodium and sugar contents on the labels), but an easy soup to make at home that will also pump up your nutrition is this Amazing Veggie Soup. Make a batch and freeze individual portions for a quick snack or addition to a meal.