Tracking your calories is a crucial aspect of maintaining and managing a healthy diet and weight. Therefore, it is important for you to know how many calories you are taking in and how many you are burning.
If you are the type that frequent the restaurant, tracking your calories intake can be challenging. So, if you decide to track your calories at a restaurant, we’re here to assist and support you.
Understanding Calorie Needs
Before you can start tracking calories at a restaurant, it’s important to understand your daily calorie needs. Your daily calorie needs depend on factors such as your age, weight, height, and level of physical activity.
Once you have a general understanding of your daily calorie needs, you can start making informed choices about the foods you eat.
Calories come in three main forms: carbohydrates, proteins, and fats. Each of these macronutrients plays a different role in your body, so it’s important to have a balanced intake of all three.
While tracking calories, you should aim to consume a balanced mix of these macronutrients.
How to Track Calories at a Restaurant
Understand Restaurant Menu Labeling
Many restaurants now offer calorie information on their menus. This information can be a great tool for tracking calories when dining out.
However, it’s important to remember that calorie counts can vary from restaurant to restaurant and even from dish to dish, so it’s always a good idea to double-check the information provided.
Use Mobile Apps to Track Calories
There are many mobile apps available that can help you track your calorie intake. These apps often allow you to search for menu items at different restaurants, so you can quickly see the calorie count of the dishes you’re interested in.
Some apps also allow you to scan barcodes on food packaging, making it easier to track your calorie intake.
Make Healthy Menu Choices
When dining out, try to choose dishes that are lower in calories. Look for dishes that are made with fresh ingredients and are grilled, baked, or steamed, rather than fried.
If you’re ordering a sandwich or wrap, opt for whole grain bread instead of white bread. If you’re ordering a salad, choose a low-fat dressing instead of a creamy dressing.
Estimate Portion Sizes
Estimating portion sizes can be challenging, but it’s an important aspect of tracking calories. A good way to estimate portion sizes is to use your hand as a guide.
For example, a serving of meat should be about the size of your palm, while a serving of vegetables should be about the size of your fist.
Estimate the Calorie Count of Dishes
If the restaurant doesn’t provide calorie information, you can still estimate the calorie count of dishes by using online resources or by asking your server for information about the ingredients used to prepare a dish.
Pay attention to the cooking methods used, as well as the types of ingredients and sauces used, as these can all affect the calorie count.
Make Modifications to Menu Items to Lower Calorie Count
If you find that a dish is higher in calories than you would like, you can make modifications to lower the calorie count. For example, you can ask for dressing or sauces on the side, or you can ask for vegetables instead of fries as a side dish.
You can also ask for a smaller portion size or to have half of the dish wrapped up to take home for later.
Best Practices for Dining Out
Preparation is Key
Before dining out, it’s a good idea to plan ahead. Look up the menu online, or check the restaurant’s website to see if they provide calorie information.
If possible, make a list of healthier menu options that you can choose from. This will help you to make informed choices when you arrive at the restaurant.
Healthy Menu Choices
When dining out, try to choose dishes that are lower in calories. Look for dishes that are made with fresh ingredients and are grilled, baked, or steamed, rather than fried.
If you’re ordering a sandwich or wrap, opt for whole grain bread instead of white bread. If you’re ordering a salad, choose a low-fat dressing instead of a creamy dressing.
Limit Portion Sizes
When dining out, it’s easy to eat larger portion sizes than you would at home. To help control portion sizes, consider ordering an appetizer or sharing a main dish with a friend.
If you’re offered a large portion, ask for a to-go container and wrap up half of the dish to take home for later.
Smart Beverage Choices
Beverages can also contribute to your calorie intake, so it’s important to make smart beverage choices when dining out. Opt for water or unsweetened tea instead of sugary drinks like soda or sweetened tea.
If you do choose an alcoholic beverage, opt for a light beer or a glass of wine, rather than a mixed drink.
Conclusion
Tracking calories at a restaurant can be a challenge, but with a few tips and tricks, it can be manageable.
By understanding your daily calorie needs, using mobile apps to track your intake, making healthy menu choices, and estimating portion sizes, you can keep your calorie intake in check, even when dining out. Remember, preparation is key, so plan ahead and make informed choices when dining out.
With these tips, you can enjoy dining out while still maintaining a healthy diet and weight.
How do I determine my daily calorie needs?
Your daily calorie needs depend on several factors, including your age, sex, height, weight, and activity level. There are online calculators and mobile apps that can help you estimate your daily calorie needs based on this information.
Keep in mind that these estimates are just that, estimates, and your actual calorie needs may be different. It’s always best to consult with a healthcare provider to determine your specific calorie needs.
What are the best mobile apps for tracking calories at a restaurant?
There are several mobile apps that can help you track calories when dining out. Some popular options include MyFitnessPal, LoseIt!, and Calory.
These apps allow you to scan barcodes, search for menu items, and estimate the calorie count of dishes based on the ingredients used to prepare them. Choose the app that works best for you based on the features and user interface that you prefer.
Can I estimate the calorie count of a dish if the restaurant doesn’t provide this information?
Yes, you can estimate the calorie count of a dish even if the restaurant doesn’t provide this information. You can use online resources or ask your server for information about the ingredients used to prepare a dish.
Pay attention to the cooking methods used, as well as the types of ingredients and sauces used, as these can all affect the calorie count.
What are some healthy menu options to choose when dining out?
When dining out, look for dishes that are made with fresh ingredients and are grilled, baked, or steamed, rather than fried. If you’re ordering a sandwich or wrap, opt for whole grain bread instead of white bread.
If you’re ordering a salad, choose a low-fat dressing instead of a creamy dressing. Avoid dishes that are high in saturated fat, added sugars, and salt.
How can I control portion sizes when dining out?
When dining out, it’s easy to eat larger portion sizes than you would at home. To help control portion sizes, consider ordering an appetizer or sharing a main dish with a friend.
If you’re offered a large portion, ask for a to-go container and wrap up half of the dish to take home for later. Pay attention to the size of your plate, as well, as larger plates can lead to larger portion sizes.