Eating out

ibjamieg

I always get stuck when I eat out at little hole in the wall restaurants. How do you know what to log? Obviously you can recognize most of the ingredients in your food but there is such variation in calorie count most of the time between brands I feel like it is impossible to properly gauge what to input. Most if the time when I go out I just don't log it and probably over eat.. does anyone have any tips for me?

ibjamieg

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DaintyWhisper

Try finding a similar meal at a big chain restaurant that lists the calories and log that. It's not exact, but it's better than winging it especially if it's something you do often.

girlgeeklula

I guesstimate using other entries from restaurants. It's not perfect, but it gives me an idea of what I'm paying in calories. I tend to guess higher so I have a bit of wiggle room.

debtay123

Some people say to do this and some say not to- but I also "bank" calories- or save calories so if I know I will be having a heavy caloric meal- I will eat less for a day or two so it can even out and I will still lose- hopefully....

cmriverside

Make your best guess and move on. I only eat out once a week. I just do the best I can and log it.

NikosEspada

Log an approximation. It's better than not logging anything at all.

Lillymoo01

I find the best possible match in the database and log it as 1.2 serves to give a little leeway.

proudmomma86

Make your best guess and try to find something similar. Something is better than adding nothing at all. Have you asked to see a nutrition menu? Even if its a hole in the wall place they might still have the calorie info

Rebecca0224

I will find a similar item from applebees or chilis and log it.

MrBromeliad

I'll use the calorie counts for a chain restaurant but if I feel like it's a little more I'll intentionally over estimate the portion. The truth is though unless you're eating at these places like once a week it's not gonna make a huge difference if you overeat one meal.

Unknown

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YOLO145

Someone on here...can't remember who, recommended a close approximation + 20%. I've found this super helpful.

DX2JX2

Using other restaurant's dishes isn't great unless you've had it and can compare it to what you're having.

I tend to estimate calories for the main ingredients I can see and then add a couple of hundred for the ingredients that I can't.

For example, I just had an entree that was poached cod served on a bed of rice with a red curry broth and vegetables. The cod was about 6 oz (150 cals) with about a cup of rice (200 calories). There was about a cup of broth which was mainly coconut milk (500 calories) but I left about half the broth in the bowl (-250 calories).

That gives me 600 calories before accounting for cooking oils and vegetables. I assumed the rest of the ingredients (vegetables, cooking oil, and anything else) at a very generous 400 calories and called the dish 1000 calories for my log/planning. I really don't think I was that far off.

Oddly enough, for places that serve composed plates (that is plates with meat, veg, and starch all in one dish), I've found that an estimate of 800-1100 calories for an entree seems to work pretty universally. Obviously, there will be exceptions for obvious low/high-cal/fried platter options or for steak places that serve monster cuts, etc. but this has worked pretty well for me thus far.

cwolfman13

When I logged, I just found something representative in the data base from a chain restaurant.

Cbean08

I order things where I can see all the ingredients. For example, if I'm going out for mexican, I'd choose fajitas over a burrito or tamales. Then I can see the ingredients and eat the amounts accordingly. Other ideas

italian- spaghetti and meatballs instead of lasagna
sushi- sashimi/nigiri sampler instead of specialty roll in sauce
chinese- rice and meat and veggie a la carte instead of fried rice, spring rolls and meat with lots of sauce
mediterranean- rice and gyros plate instead of gyro sandwich
american- burger with the toppings on the side

You can then log the ingredients separately and add in a buffer for added oils and butter. You can always ask the waitress if she can get the weight of the meat that the chef gives too. Meat will likely be weighed in the back since over portioning can cost the business. And then if there is anything that you want in the meal but want to control, have them put it on the side. If you're getting eggs benedict and want to control the butter and sauce, ask for a dry english muffin and sauce on the side.

lalepepper

I try to limit eating out at places that don't publish nutrition guides, make my best guess to log it, leave myself some calorie wiggle room, and move on to the next day. All in all it's going to be a drop in the bucket in the long term, but only if it is occasional. If this is happening multiple times per week those unknown calories can really add up.