When you're working on improving your eating habits or reducing your calorie intake, going out to eat can be stressful and confusing.We all know that a restaurant's goal is to sell food. The better it tastes, the more you'll buy, and the more frequently you'll come back, right? So how do they get it to taste so good? Unfortunately, most of the time it's by adding a lot of oil, sugar and/or sodium.
But, there is hope! You don't have to stay home & cook every meal yourself in order to eat healthfully!
First let's discuss the new California state law that went into effect last Wednesday, July 1. Well, actually, phase one went into effect. Phase two goes into effect on January 1, 2011.
Here's what phase one does: every restaurant with 20 or more locations in California must provide brochures listing calories, saturated fat, carbohydrates and sodium for all standard menu items.
Phase two will require those same restaurants to print the calories directly on the menus and indoor menu boards!
We say this is great news because it gives consumers (us!) more information to make wise decisions. (Make sure you start asking for those brochures!)
HOWEVER, we also want to emphasize that it is not a panacea, and you will still need to remain vigilant. Here's why:
1. There is a 25 - 30% margin of error when restaurants calculate calories. If it says 300, it may actually be as high as 390!
2. Even when following a standardized recipe, it's impossible to make the same dish the exact same way every time. When there are many chefs in different locations, you can be sure that no two will cook exactly alike and use the exact same amount of each ingredient. Chefs know you want the food to taste good, so who's going to stop them from putting a little more oil or butter in your veggies?
3. Don't become too dependent on needing to see the calorie count for each item. If the restaurant you're eating at is not a chain, they are not required to provide the information. Our goal is to educate you so that you feel confident in your knowledge of good nutrition. Even without seeing printed calories, you should know that you do not want to order anything fried and you don't want heavy or creamy sauces.
Here are two dessert menu choices from the Cheesecake Factory:
Goblet of Fresh Strawberries
Godiva Chocolate Brownie Sundae
We're sure you know which is the healthier choice without having to look up the calories!
What it comes down to is this: use your common sense. In our AAY! Newsletter this week, we listed a few dining out tips. Now we want to read yours. Please post a comment here telling us what strategies you use when eating ut, and also tell us about your favorite local restaurants for healthy eating, and let us know what you like to order!
We go out to eat a lot, so I am always looking for healthy low calorie dishes at restaurants. Here are a few of my faves!!!
ReplyDeleteBaja Fresh has a "Vegetarian Bare Burrito" that is about 560 calories, but if you order it without any cheese, you can get that down to about 400 calories.
Cheesecake Factory has a wonderful "starter" salad called a "Veggie Chopped Salad." Order with the low calorie spicy vinagrette on the side and the salad itself is under 300 calories.
Jamba Juice has some yummy low calorie smoothies that come in under 200 calories, as well as some pure fruit smoothies (without any dairy) that are in the same calorie range.
And finally, there is a chain of restaurants call "Le Pain Quotidian" with locations in Pasadena and Larchmont Village. They have fantastic French bistro/bakery menu with the calorie count for every item listed on the menu. They have a really nice seasonal gazpacho on the menu right now that is under 200 calories.
Please let me know if you have any other eating out favorites with calorie counts!
Enjoy,
Kelly
Great info! Thanks Kelly. I use the 'Lose It' application for the iPhone - when you enter your meals you can search for the calorie counts of specific foods from a number of different restaurants. I think they have apps now for the Blackberry too. If you're into smartphones, this is a great way to keep track of your calorie & nutrient intake.
ReplyDeleteWhen I go out to eat I often check out the Kid's Meal menus. The portions of these meals are usually enough to just fill me up and they often times include a healthier choice for a side, like apple slices instead of fries. Also, if I'm still feeling a little hungry, I'll usually add a side salad. Eating these meals cuts costs and calories!
ReplyDeleteI also LOVE Subway's mini-subs. I order this and a side salad and it satisfies me. This way I cut some carbs, but still feel satisfied.
Happy eating everyone!
If I'm craving something sweet, McDonalds has a 150 calorie low fat vanilla ice cream cone (love it on a hot day).
ReplyDeleteIf I'm at Subway, I always go vegetarian on the sub (major decrease in calories instantly).
If I'm in a snack-y mood, I'll hit up my local Vons and pick up one of their single serving string cheeses. A whole pack at home is way too tempting for me.
I constantly find myself on the run and don't really always have time to plan my whole day's meal for the next day. So when I do have to eat out, I try to make wise decisions. Here are some of my favorite wise decisions I try to make at famous fast food restaurants/coffee houses I visit often:
ReplyDeletePanda Express = Veggie Spring Rolls 2=160 cals.
Panda Express=Sweet & Sour Soup 12 oz.=100 cals.
McDonald’s=Fruit N’ Yogurt Pafait sml=160 cals.
STARBUCKS: Chai Tea Latte (nonfat milk)=104 cals.
STARBUCKS: café latte no wip = 67 cals.
TACO BELL: Soft beef taco w/no cheese=200 cals.
Enjoy eating healthy everyone! :) -Lily
Ok this is the third time I have tried to post this comment and hopefully it will be the charm. I love eating breakfast out. I especially love pancakes, but I won't even go there when discuccing the healthiest choices. Two places that have nice options are Mimi's Cafe on Los Feliz and Granville cafe at the Americana and in Burbank.
ReplyDeleteAt Mimi's the tasty protein breakfast/carb concious comes with egg whites, a turkey opatty, and tomatoes or cottage cheese. they also have a low fat fitness omelette made of egg whites and filled with yummy veggies and served with dry wheat toast.
At Granville, they have the power breakfast which includes a chicken breast, scrambled egg whites, and toast. They also have tasty oatmeal and a berry fruit medley bowl. Hope you get a chance to enjoy these soon. Amanda