Understanding Calories When Dining Out
Trying to lose weight or maintain a healthy lifestyle can feel challenging when eating meals at restaurants that don't provide nutrition information upfront. However, with some preparation and strategies, you can make informed choices.
Be Proactive with Research
Before choosing a restaurant, check their website and online menus to see if they offer calorie counts or nutritional data. Review the options to get ideas of lower calorie dishes you may want to order.
Without specific calorie info available, use restaurant review sites and apps to find crowd-sourced nutrition estimates. Resources like MyFitnessPal and HealthBee allow users to enter and view calorie counts for menu items at popular chains.
Make Reasonable Estimates
If unable to find any calorie data for a restaurant online, you’ll have to make your best estimate based on the item descriptions and your knowledge of similar dishes. This takes practice but gets easier over time.
For example, grilled chicken breast tends to average 200-300 calories depending on size, while pasta dishes can range from 500-1,200+ calories depending on ingredients. Salad nutrition varies widely based on components added like meat, cheese, dressing, etc.
Strategies for Ordering
Beyond guessing calorie amounts, you can also implement tactics to add customization and clarity to your order.
Ask Questions
Politely inquire about portion sizes, cooking methods, inclusion of high-calorie ingredients like oil or butter, etc. to better inform your estimates. Servers may be able to provide additional details not listed.
Request Substitutions
Swap out carb-heavy croutons on a salad for extra veggies, ask for steamed veggies instead of buttery creamed spinach, or replace bacon or creamy dressings with lower cal alternatives.
Learn Terminology
Understand terms like pan-seared, blackened, crispy, battered and fried, creamed, au gratin, braised, parmesan crusted etc. often denote higher calorie dishes, while terms like steamed, grilled, roasted, garden salad point to lighter options.
Other Dining Out Tips
Pace Yourself
Drink water between bites and eat slowly to allow your body’s fullness signals to kick in naturally rather than overeating right away.
Stick to One Entree
Skip starters, desserts, alcohol and sugary drinks. Order a reasonably-sized main dish with a vegetable side to help control portions.
Request a To-Go Box
As soon as your food arrives, place half in a to-go container. Removing the temptation to overeat is an easy way to reduce calories.
Enjoy Your Favorite Foods
Allow yourself your preferred splurges by planning for them rather than feeling guilty. Savor and appreciate your chosen indulgences.
With preparation and awareness, tracking calories when dining out can become second nature over time. Focus on finding balance between knowledgeably enjoying restaurant meals while still working toward your health goals.
FAQs
How can I estimate calories in restaurant dishes?
Research nutrition information online for chain restaurants. For independent establishments, make your best guess based on the descriptions and your knowledge of similar dishes. Inquire with your server for clarification on portion sizes, ingredients and cooking methods if needed.
What are some ordering tips to reduce calories?
Ask for substitutes like extra veggies instead of starchy sides, request lean proteins cooked without butter or oil, choose lighter dressings and sauces on the side. Opt out of high-cal starters, drinks and desserts.
Should I avoid eating out completely when counting calories?
Not necessarily. Having awareness around estimating nutrition, customizing orders, pacing yourself, and taking home leftovers makes it completely possible to enjoy dining out and still hit your health goals. Everything in moderation.
What are some red flag words that may denote higher calorie dishes?
Watch out for terms like fried, battered, crispy, creamed, au gratin, braised, pan/deep-fried. Go for grilled, steamed, garden fresh and roasted options whenever possible.
How can I avoid overeating during a restaurant meal?
Pace yourself by sipping water frequently, put down your utensils between bites, place half the food in a to-go box immediately, and resist free chips/bread/starters. Pay attention to hunger cues and stop when satisfied.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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