How do you track resturant food...

I just ask questions when I'm there (find out if it's boiled, fried, sauteed, in butter, oil, etc), and try to log the individual ingredients (look at your plate and itemize what you've got on it...4oz chicken, 2 slices bread, 2 cups of salad...). Generally, I aim to overestimate the serving size slightly, and therefore the calories consumed, as there are always things that seem to get added in the kitchen of which you have no idea. Guesstimate your best (and if you can log it in your phone or write it down then and there, it's easier to remember later), and aim to get in some extra activity BEFORE you head out. Even a half hour walk can help. And if you can squeeze one in later, that's great too. In fact, ask your family to join you for an after supper walk...why not help them be healthy too?!?

Order something that you already know is healthy - broiled, baked, grilled not fried. Eat sensible portions and stop eating when you're full. We've all had to wing sometimes. Let commonsense be your guide.

I just assume it's 2,000 calories per meal

Any restaurant that doesn't have any info are the ones I save for cheat days. If it's something small, like an egg roll, I try to look in the database to what I think would be closest to it.

Sometimes, it does just suck. Every once in a while, my family decides they want Chinese. Not stirfries and veggies...oh no...it's all about the battered deep fried caloric monstrosities. I've given up trying to protest. I just try to control myself....I pick the fried coating off, and leave it in a pile on my plate, pick out all the veggies and fruits that make up the sauces, and enjoy it for what it's worth - time with my family. In the end, you can simply be thankful that you don't eat that way regularly.

Since they probably have a grill (you know, for making fried eggs, etc), you could politely ask if you could have a chicken breast grilled. Also, I've often had luck ordering soup and an appetizer as my main course. Or just a bowl of soup and a salad perhaps?

Or, just pick something that might actually taste good and enjoy it. It's one meal, after all. After you've weighed in next week, this meal won't even cross your mind.

You don't seem like you're looking forward to it, which is a good thing. If you were, if you felt you couldn't control yourself because you love those foods and you are craving them constantly, then I'd be concerned. In the grand scheme, this meal is inconsequential now that you're living healthy!

Check out calorieking.com. It lists nurtritional values for a lot of national restaurants. You can even get their small book. I keep it in the car

Order simple items, even ones that aren't listed on the menu. Most restaurants can accommodate a side of steamed vegetables with no butter, a plain baked potato and a plain grilled chicken breast. With some practice you can easily figure out what a cup of veggies looks like or a medium baked potato is without needing a scale. And of course, all of those simple items are in the MFP database.

Never be afraid to make special requests! I guarantee if you walked back into that kitchen you could fill up an entire plate of healthy stuff, so go ahead and ask them to do it for you. I worked as a server for many years and I would regularly fetch off menu items for people that requested them. If i didn't know how to ring it up I would just ask the manager.

If you get funny looks or resistance explain that you have a medical condition (mine is known as "wicked fat" lol). If you feel awkward about being a "problem" customer just make sure you act with courtesy towards your server and if you still feel bad about it then leave a little extra in your tip. It's your money and they want it, so YOU should be able get what you need. Good luck!

If you have an itouch or iphone, there is a cool app that lists all the major restaurants in the United States with menu and calories. Just do a search for restaurant calories in the apps store.