What do you account for extra fat when eating out?

danafoster2021

I’ve recently started using MFP and I travel quite a bit for work, so I’m trying to think ahead how I will manage that. I travel with coworkers and we go out together, so while I have a say in where we go, I’m not the only pick. Luckily we travel to baltimore so theres a lot of fresh seafood options. My question is in general, how much extra should I account for fats I can’t see in meals (i.e. olive oil, butter, etc)? Is there a rule of thumb or good way to estimate? Thanks!

AnnPT77

I see know one has answered yet, so I'll take a shot, but it's not a happy answer: Fundamentally, I guess at it. How? That varies.

If it's a chain restaurant that publishes calorie data, I'm a little more inclined to believe what's on the chain's web site.

If I'm estimating based on other restaurants' nutrition information, on my own "add up the ingredients" basis, or by using semi-random food database entries (picking a mid-to-high typical "lasagna" or whatever), I think about how oily, rich or greasy it seemed. Usually, I'd log an extra tablespoon of oil/butter, maybe two, depending on how oily it seems.

If I'm seriously trying to restrict calories while traveling (I don't always), one consideration in choosing foods is how much oil/butter the dish may hide. Y'know, poached egg vs. fried egg or grilled vs. fried chicken kind of decisions. You can also try asking them to go light or zero on adding oil/butter - which may or may not work, but worth a try, if the result would be acceptable to you.

You mention that you're fairly new to MFP. I am not: I've been here through about a year of weight loss, and 7+ years of maintenance since. I found that when I logged my food at home (using a food scale and all that jazz), that - over time - developed my ability to estimate restaurant foods more accurately. That includes some subjective feel for how oily foods are - it's way short of perfect, but I think we get better at it.

My general guidance would be to make good choices, take your best shot at a reasonable estimate, erring on the higher side but not crazy-high, then log it and let it go. Stress about it is pointless. Some cases you'll guess under, some over; you'll eat some meals that are easier to log; in the long run, I predict it'll work out fine.

springlering62

As @AnnPT77 says, I usually add a tbsp olive oil, unless the dish seems very oily.

I tend to go for grilled foods, and figure that’s pretty reasonable for a marinade or if oil seems to have been brushed on.

Adventurista

I was surprised at a nice fish restaurant when I asked for the salmon on plank to be 'dry' (e.g. without added/brushed on seasoned oils.)

As we spoke, waiter asked if i also wanted my seasonal vegetable medley 'dry' and then also the baby red potatoes 'dry' as well?

I was surprised to learn after cooking, they brushed on a seasoned herb buttery oil, liberally.

Well, chose all of those plain/dry... and they were all tasteless/unseasoned... edible but not the yummy i anticipated. Bonus, that was when i realized i could prepare tastier, controlled foods at home that I enjoy much more.

Profound permanent change in my delicious food seeking afterwards... and how i view restaurant food when we do go out with others, for whatever reason. I tend to do salads, dressing on side when a good salad is on the menu.

COGypsy

I eat out a ton and actually never account for extra fat in my numbers. By and large, I use entries from chain restaurants since most of the places I frequent aren’t large enough to require nutrition posting. Given that, I assume that consistency and economics are important enough that vast amounts of extra cheese/butter/oil/etc. aren’t awfully likely. I rarely, if ever try to parse out items and servings individually, but in that case, I would add some extra fat calories. But only in that kind of specific instance. Otherwise you’re just piling estimate upon estimate and who knows how accurate where you end up might be!

springlering62

I humbly admit to taking my own dressing in a small container sometimes. Or I just eat it without a dressing. Dressings hide the salad flavors anyway.

rileysowner

If they have nutritional information available, I simply use that. If not, I guess.