Calorie Tracking
How to Track Calories When Eating Out
How to track calories when eating out at restaurants. Practical strategies for estimating restaurant meals and staying on track.
Tracking calories when eating out is one of the biggest challenges in calorie management.
Check the menu for nutrition information before you go. Most chain restaurants publish their data online.
When nutrition info is not available, use comparison estimates.
Ask for modifications. Request dressings on the side. Ask for grilled instead of fried.
Estimate your portion size visually. Restaurant portions are two to three times standard servings.
Watch for hidden calories. Restaurant kitchens use generous amounts of cooking oil.
Account for appetizers, bread, and drinks before the main course.
Be careful at certain restaurant types. Italian restaurants use generous oil, cheese, and cream.
Do not let the challenge discourage you from logging. An imperfect log is much more useful than no log at all.