Eating out often means eating foods that are fat and calorie bombs due to the large portion sizes and unhealthy cooking methods. HelpGuide.org reports that one meal at a fast food restaurant, for example, contains an entire day's worth of fat, calories and salt. However, if you know how to find out the nutritional information for the foods you like to eat at restaurants, you can make healthier choices. More and more restaurants are offering this information--along with a variety of healthier menu choices for diners who are mindful of what they eat.
Step 1
Get a copy of the restaurant menu. Many restaurants have smaller paper copies of their menus that you can bring home to review. Some of these have the nutritional information printed right on them. You can also access the restaurant's website to look at menu selections.
Step 2
Review the menu items you may want to order so that you can make comparisons regarding healthy choices. If the menu you picked up doesn't reveal the nutritional data, simply click on the icon on the restaurant's website that indicates where to locate this information.
Step 3
Compare your options. Look at calorie, fat, sodium and cholesterol content for the entrees you are deciding between. You'll get a clear picture of which ones are the healthiest choices. If none fall within the parameters you set, see if the menu features a section listing its healthy options. For example, both Applebee's and IHOP indicate which dishes are low in fat and calories.
Step 4
Talk to restaurant employees. Smaller, family-owned restaurants don't always make their nutritional information available, but are happy to discuss cooking methods and ingredients so that you can determine which options are healthy and which aren't. Dishes that are creamy or fried are ones to avoid, while those that are grilled or steamed are healthy choices.
Step 5
Use calorie-counting materials. Many books and computer programs are available that list the nutritional information for a variety of foods. If need be, you can locate each ingredient in a restaurant dish and write down the calorie count for each; then add them up to get an idea of whether the choice is a healthy one or not.
Tips and Warnings
- Eating out every day can derail your healthy eating plans, but if you decide what to order ahead of time, you won't make unhealthy choices when you get to the restaurant. Eat a small snack before you dine out. It can prevent you from feeling so hungry that you overdo it.
Things You'll Need
- Restaurant menus
- Computer
- Calorie-counting software or books
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