What do you do when you go to local diners?

In general, when I am going out for dinner, I log it early in the day or the night before. I usually know what I'm going to get, so I log it in. I then work with what I have left for the remainder of the day. This way, you can have treats like eating out and still hit your calorie, and usually, macro goals. If you cannot find exactly what you are eating, then log generic version of what you are getting. That will get you close enough.

Allan

As far as how to log it, I will usually pick a chain that serves similar food and that is listed in the MFP database (or that I can find nutrition info online). For example, if you are ordering bacon and eggs and grits, maybe you can pick something from Waffle House. It won't be exact, but it might be close. Give yourself a little buffer of 50-100 calories for the day (either eating less or exercising a bit more) to make up for it.

What Cindy said.

I will break things down into components sometimes...like when i eat japanese. I'll count the chicken bites, the steak bites, the button mushrooms, the broccoli, and the rice and estimate how much of each they used. Then i'll add a few tbsp of teriyaki and soy sauces plus vegetable oil...and a store bought yum yum sauce. The guess is probably within 20% of what the meal actually was so I feel safe.

I'll do the same with a burger. They probably used 80/20 at a good restaurant...maybe 85/15 at a gourmet burger place...then count the pickles, fried onion, ketchup etc.

I look for anything grilled on the menu and will request substitutes. Get rid of chips/fries and replace with side salad with fat free and/or lo cal dressing on the side. or perhaps a baked potato without butter/sour cream...just plain naked. Easy enough to find "generic" nutritional values for simple foods than it is for a complicated meal.

Stay away from anything that has cream sauces, fried, breaded etc. Also, I try to google the menu from the restaurant so I know what is available before I make the decision to eat there.... and for what it's worth -- *I* make the decisions where we eat these days because I am the one who is watching what I eat. Others have the option to pick and choose whatever they want to eat. I have had absolutely no one complain with my restaurant choices -- in fact, are often relieved because it can sometimes become a fete to agree on one place.

Don't be afraid to ask for something prepared different if not listed on the menu... Plus, don't hesitate to check out the children's menu or senior citizens menus. The portions are usually scaled down. Just because they are labeled "children" or "senior citizen" doesn't mean you can't ask. (of course, I qualify for the senior citizen menu so no problem -- hey, there are advantages to getting old!)

Just be prepared ahead of time and use common sense when you are ordering. One other tip: I do have a snack before we go out to eat... will have some carrots, celery, maybe some apple slices... etc... just so I am not ravenous by the time we get to the restaurant. Also, if the restaurant serves alcoholic beverages (which most of the time they do) I will have 1 beer (which I work into my calorie count). The beer will fill me up a little so I don't go overboard with eating. (I do not rely on beer on a regular basis!)

I had a rough time for a while with my family wanting to take me out, then me having a difficult time deciding what to eat. So we came to a compromise of going to "greasy spoon" diners that serve breakfast all day. Since I could order

Wheat toast (dry)
2 poached eggs
hashbrowns

and make a really good guestimate of the calories (the only variable was judging how many calories were in the potatoes and how much fat was on the grill when they fried them). Even a couple strips of bacon are pretty easy to guess.

I'm happy to not go over my calories goal. They're happy they get to eat with me. Family bliss.

I usually estimate the ingredients and sizes, estimate a bit big, and add in extra olive oil and butter (or whatever high calorie ingredients are likely, depending on the restaurant). If I go to a burger place I assume non-lean beef and higher calorie buns. Stuff like that. I also usually try to have a little extra room in my calories either that day or week, on the understanding that it's probably higher than I'm guessing.

But I don't worry about it too much, pretty much only go to dinner at restaurants with no calorie information and do that at least once a week, and it hasn't hurt so far. Maybe when I'm closer to goal it will be more difficult, but going out to eat is something I enjoy (I am kind of snobby about where I go--not in terms of cost, but about the food quality), and a part of my social life that I'm not interested in changing and think can fit just fine in a weight loss plan or maintenance.

I do my best to order something I will enjoy but also something I can estimate for. It won't be 100% accurate but I try. And I know that one meal on one day does not define the rest of my life.

I avoid glazes, sauces. In all honesty I usually did that before. Grilled meat often tastes better without them anyhow. I ordered grilled or baked rather than fried. If I don't know how something is prepared, I ask questions. I eat reasonable amounts.

And I go on with my life.

I like the idea of ordering the wheat toast dry and eggs - that's simple. You might also try asking for an egg dish, like an omelette, with egg whites only.

A lot of diners also offer some sort of healthy option, like a salad with cottage cheese or grilled chicken. They are usually in a special section.

You could also go for something like a roast turkey sandwich on wheat and hold the mayo. Mustard has a lot less calories and still tastes good.

The other day I went to a Chinese buffet. In the past this was a huge problem for me and for the past year I had refused to go because it wasn't worth seeing my weight go up from the calories and sodium. It wound up being an awesome meal and my weight was DOWN the next day. I ate a few pieces of cooked sushi with no sauce on them, several very small pieces of each shrimp & beef and chicken, and some veggies, but I ate no rice, no noodles, and nothing fried. I even had two of the little coffee flavored sponge cake squares, and a ton of cantaloupe & berries to round out my meal. I logged it around 690 cal for my full plate of food.