Even with digital scales ... having trouble

belindaengland
belindaengland Posts: 2 Member
edited November 28 in Getting Started
Trying to figure out serving sizes. Especially when eating out. Can’t take my scales - or shall I? Lol

Replies

  • pinuplove
    pinuplove Posts: 12,871 Member
    When eating out at a restaurant with listed nutrition facts I usually use theirs, unless the portion is obviously oversized, in which case I bump it up to say 1.25 or 1.5 servings, depending.

    If nutrition facts are not listed for the restaurant I find restaurant listing that are similar and use that. It's not often enough to derail my progress in the least even if I'm off by a little (or a lot) for that one meal.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    I don't. If I'm eating at a chain restaurant, their dishes are usually listed in the food list here. If it's not a chain, I guesstimate. It's worked well enough.

    It may depend on how often you are eating out, though...
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Forget about serving sizes, serving sizes are confusing and make people fat! Use your food diary and prelog a whole day, then fine tune witht the food scale as you prepare your meal. If you don't eat out often, it shouldn't have a big impact; if you do eat out often, you have to eat just like you would at home.
  • dragonghost
    dragonghost Posts: 68 Member
    Ask the server normal they have a break down of calories
  • belindaengland
    belindaengland Posts: 2 Member
    Should explain I’m trying the macro diet. Which is not just calories but breakdown of each calorie into the three macronutrient- protein, fat, carb. And it’s a local Mexican restaurant not a chain. I guess I’ll guesstimate it. We usually eat there once every week to two weeks. Not a lot of choices to eat out around here unless pizza or fast food. Ugh. Thank you for the responses. I’m new to all this.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    belindaengland wrote: »
    Should explain I’m trying the macro diet. Which is not just calories but breakdown of each calorie into the three macronutrient- protein, fat, carb. And it’s a local Mexican restaurant not a chain. I guess I’ll guesstimate it. We usually eat there once every week to two weeks. Not a lot of choices to eat out around here unless pizza or fast food. Ugh. Thank you for the responses. I’m new to all this.

    Tacos al carbon are my go-to order for Mexican. Higher protein, a bit lower carbs than most other options. I pre-log them to see if I have any room for chips and salsa! Yum!
  • dragonghost
    dragonghost Posts: 68 Member
    edited August 2018
    No worries even though its local place they should still have the package of the food it came in an if its frozen or fresh ingredients.

    Due to the fact i have kidney cancer i am always asking where ever i go what the sodium content is an i would say 90% of the time even when going to a local place they can tell me so i am sure that they can find the other information your looking for.
  • pinuplove
    pinuplove Posts: 12,871 Member
    belindaengland wrote: »
    Should explain I’m trying the macro diet. Which is not just calories but breakdown of each calorie into the three macronutrient- protein, fat, carb. And it’s a local Mexican restaurant not a chain. I guess I’ll guesstimate it. We usually eat there once every week to two weeks. Not a lot of choices to eat out around here unless pizza or fast food. Ugh. Thank you for the responses. I’m new to all this.

    Most of us watch our macros in addition to calories, as well. The tips you've gotten still apply :smile:
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    belindaengland wrote: »
    Should explain I’m trying the macro diet. Which is not just calories but breakdown of each calorie into the three macronutrient- protein, fat, carb.
    Calories ARE broken down into macros - protein, fat, carb, and you can eat any way you want.
  • vingogly
    vingogly Posts: 1,785 Member
    Look up the data for the individual ingredients in the database and add them to the meal. As a rule of thumb, four ounces of meat or fish is about the size of a deck of cards; a serving of vegetables, grains, beans, or fruit is usually about a half cup; a serving of pasta is about a cup (ball up your fist, that's close enough. Ask for sauces and dressings on the side and look them up in the data base. Make an allowance for fat and sugar used in the preparation.

    You don't have to be 100% accurate in tallying up your data for every meal to succeed, particularly since you say you eat out once every week or two weeks. I have a breakfast with friends every other week at a local restaurant, and I just find something in the database that's close to what I'm eating. I'll save meals of various types and have two or three set up for that particular restaurant.
  • cesse47
    cesse47 Posts: 947 Member
    I was also going to say the same as vingogly.

    In addition, There are probably 4-5 items on the menu that are the ones you order. Example, tortilla chips and salsa. Cheesy enchilada. Churro. Beverage. So, pre-log what you think you are going to order. Most items will be in the food listings. If you are unsure if an item's details are accurate, look at an online recipe for that item and compare nutrient details with the food listing details. If an item is not in the food listing, you can create a new item with the nutrition values you find in a reliable recipe. For something like the chip & salsa, I list each item separately.

    A little work ahead of time will help you keep on track.
  • TrishSeren
    TrishSeren Posts: 587 Member
    I barely have restaurant meals (maybe once a month if that), so I don't bother about logging them. I figure one meal wouldn't make a difference in the long run as long as the rest of my food is logged and tracked correctly. So far that's been correct.

    If I get lunch on the go (once a week) then I opt for sushi or use a place that I can look up the calories online. Here in NZ only the fast food chains (McDonalds, KFC etc) really have that option though but I have found a Mexican place that does.
  • born_of_fire74
    born_of_fire74 Posts: 776 Member
    I find something close in the database. I look for vetted entries (with the little green check marks) and generally go for the one with the highest calorie count just to err on the side of caution.
  • VUA21
    VUA21 Posts: 2,072 Member
    A few helpful tips from stuff I've learned.

    1. Steaks (beef, chicken, fish) are generally extremely accurate as per menu size... 8oz steak, is rarely off by more than .5oz. Reason: because of cost, restaurants aren't going to over portion. Because of potential lawsuits, the don't under portion as well.
    2. If you know which items you prefer, look them up before hand. If nothing else to get an idea a what a true portion looks like and calories vs size. That way you can better guess the amount you're eating
    3. Every larger chain has thier nutrional information public. Use it. If you go to a smaller restaurant use a similar item from a chain restaurant as a calorie estimate.
    4. Going out to dinner is a treat, enjoy yourself. Do your best but don't worry so much about being off. If in doubt for going over; do your best guess and try to have 100 calories spare for some wiggle room for errors.
  • hroderick
    hroderick Posts: 756 Member
    I research a restaurant menu before we go and pre-log what I'm going to order. Then go have a good time
  • MarvinsFitLife
    MarvinsFitLife Posts: 874 Member
    @belindaengland you need to track your macros once you know what is high in fat, protein, carbs you will make better choice and you will know by googling
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