Tuesday, May 23, 2017

10 Tips Reducing Calories While Eating Restaurant Food

restaurant-food
Saving Calories at Restaurants- Eating Lite
Calories are counted by individuals who want to lose weight with a particular diet plan.  We know that in order to lose extra pounds our daily calorie count must be reduced.  

Adhering to strict dietary guidelines while eating out is not always easy for many Americans who want to enjoy their food and still maintain good health.

Humans need a minimum amount of food intake to sustain their metabolism while building muscles tone.  Finding the right balance of calories consumed combined with exercise is based on individual needs.

Calories are units of energy.  In nutrition and everyday language, the word calories refer to the consumption through drinking and eating and the bodies usage of physical activity.

Each person requires a different amount of calories per day due to age, gender, and personal physical requirements.  A person who is active and athletic needs more calories compared to someone who has a sedentary and has a low activity lifestyle.

Calories consumed are vital to good health the key is eating the right amount for your specific needs.
low-calorie-dinner

US Heads Toward Mandatory Calorie labeling
According to Johns Hopkins Bloomberg of Public Health suggests findings are important as the US heads toward mandatory calorie labeling in restaurants. 

Large US-based restaurants are voluntary displaying calorie counts on their menus showing 140 counts fewer calories compared to those who did not publish calorie counts.


Restaurant chains who displayed volunteer labeling of calorie count introduced twice as many new items on their menus in 2013 and one-third more new items in 2014 compared to other chains.  This shows consumer interest in making healthier choices while eating at restaurants. 


Restaurants across the US now offer consumers more options when ordering food to keep up with the demand from health conscious individuals.

Healthy Eating Patterns


Healthy eating patterns throughout life lead to better physical and emotional well-being. Reduce the risk of chronic diseases such as cancers, diabetes and heart disease.   


Eliminating saturated fats and processed foods allow the body to digest food more easily leading to a lower body weight.  Following a sensible diet including lean cuts of protein and organic fruits and vegetables daily has found to promote weight loss.

Restaurant Chains Display Calorie Count 

New York Restaurants are now legally obligated to display calorie counts of food being sold at restaurants and in the United Kingdom, similar legislation is being considered government ministries.

Learning how to make good dietary choices while eating at restaurants and on a daily basis is essential for weight loss reduction when eating at a restaurant or at home.


The following guidelines and recommendations are key principles for living well.


Nutritional needs should be met with the foods consumed on a daily basis.  The key to a healthy eating pattern is to choose a verity of whole unprocessed foods while eliminating or greatly reducing sugar, too much salt, fried and processed foods.


Find great tips to reduce calories while eating at restaurants.  If you average out the calorie consumption in America it is 3,790 per person per day.  That is the daily recommendation of  2,500 calories per day for the average male and 2,000 calories for the average female. 


Tips Reduce Calories-Eating at Restaurants



  • Eliminate or reduce the consumption of sugar, salt, bread, butter and saturated fats
  • Order zero to low-calorie beverages, water with lemon, tea or coffee no sugar
  • Order a cup of healthy soup ( no cream) as an appetizer
  • Skip the fried foods, french fries or fried appetizers
  • Order cut vegetables with low-calorie dipping sauce for an appetizer
  • Skip the bread and butter
  • Opt for the salad bar with low-calorie dressing on the side
  • Order lean protein fish, chicken, beef that is prepared grilled, baked or broiled.
  • Add healthy vegetable choices as a side dish to the entrĂ©e
  • Use protection control when eating
  • Skip desert to save on calories.  Opt for 1 mint coffee or tea 
Following the guidelines above will save on thousands of calories while dining out with friends and family members.

Calorie Counter National Nutrient Data Base calorie control council offers online tools for those who want to research the calorie count of a particular food product.  


Choose from thousands of foods and brands and visually see the calorie count, fat, protein, carbohydrates, and sugar content. 

For example, a veggie burger or soy burger has 177 calories, 6 grams fat, 15 grams of protein, 14 carbohydrates, 1 gram sugar.  


Compared to a regular cheeseburger that has 327 calories, 27 grams of fat, 20 grams of protein, 0 carbs, 0 fiber, 0 sugar.


Instantly compare calorie and nutritional information facts for calculating total calorie counts before eating.  This website is an educational tool and not meant to treat an illness.  Consult your doctor if you are concerned about your health, 

Easily calculate calories with this amazing online tool at www.caloriecontroll.org


Calories consumed while eating out at restaurants can be greatly reduced by following a few simple guidelines.  Usually, a meal begins with drinks. appetizers, Entree and then a tempting desert.   

 Studies show that two out of three Americans are overweight leading experts to analyze cultural nutritional habits.  

Meals purchased from restaurants are super sized giving consumers large portions of fried and processed foods that taste great however often leads to health complications if eaten on a regular basis.

Consuming all parts of a typical meal can lead to a caloric overload throwing most diets off track.  Some meals may have 1200-3000 calories or more depending on the food of choice.  


Check out the best calorie counting apps of 2016.  Using these free tools gives consumers real-time calculations of calories consumed through beverages and food.  This will help with making diet choices for better weight loss management.

Examples of High-Calorie Foods



  • Outback Steakhouse Blooming Onion contains 1948 calories.
  • Macaroni Cesar salad with grilled chicken and dressing 870 calories
  • Starbucks Venti White Chocolate Mocha 620 Calories
  • The Cheesecake Factory Fish and Chips 1920 calories
  • Applebees Blue Ribbon Brownie 1290 calories
  • Alcoholic beverages vary one 12 ounce glass of beer 150 calories while 5 ounces of red wine 125 calories, 1.5 ounce shot of gin, rum, vodka, whiskey, tequila has 100 calories per serving
Those are just a few examples of foods containing high amounts of calories and fats.  

Healthy Choices Promote Weight Loss

Food may taste delicious however preparation of appetizers are often fried or made with cream cheese, that may lead to health concerns for some individuals.

Soups may contain heavy cream adding more unnecessary calories to your diet while entrees are usually made with butter too much salt or high in calories.


Tempting desserts are always offered at the end of a meal that may contain whole days worth of calories in one serving and offer no nutritional value.


Empty calories in the human nutrition apply to solid fats, added sugars supplying food energy for the body containing little or no nutrients.  Eating a few empty calories periodically is okay, however, most individuals consume far too much of foods containing high fats and sugar on a daily basis.  


Typical Diet For Weight Loss

If you are trying to lose weight most diet plans use 1200 per day of healthy calories consumed. 

This diet would include organic fruits, vegetables, lean cuts of meat, rice, whole grains and some good omega 3 fatty acids while limiting or eliminating sugar, fried foods, heavy cream, bread, high sodium, and processed foods.

Consuming a daily amount of calories totaling 1200 for individuals who want to lose weight is usually a good guideline.  Dividing calories consumed throughout the day for good digestion and food assimilation will help the body lose weight.
calories

Healthy Choices at Restaurants Cut Calories
More individuals are becoming more aware of healthy dietary choices.  Restaurants are now preparing menus with low-calorie options for those concerned about their weight.

If you are concerned about losing weight or want to make good dietary choices while eating out there are great options available for the healthy conscious individuals.


When dining out at restaurants start the meal by ordering drinks.  Alcoholic beverages do contain high calories as well as sugary drinks.  Save on calories by ordering water with plain fruit, lemon, sugar-free tea or coffee.  These beverages are zero to low in calories.


Appetizers are usually fried bites of food with a high-calorie dipping sauce. While maintaining a good diet look for fresh cut vegetables and ask for a low-calorie dressing on the side to save on calories.


Save on calories by choosing a low-calorie soup instead of a typical appetizer.  Cream soups usually contain heavy cream or cheese.  Opt for vegetable, or chicken soup, if available. Soups are very nutritious and a satisfying way to begin any lunch or dinner.


Enjoy eating out while choosing healthy meals. Restaurants are now offering baked, broiled or grilled fish, chicken or beef with side dish options of vegetables or salad.  


Check out the salad bar if available for great dietary choices. Save on calories by limiting cheese, croutons, bread butter and high-calorie dressings.  

  
When ordering salad ask for low-calorie dressing on the side to reduce total calorie intake.  Save on calories by eating less bread and butter and pasta with your meals.

Most entrees can be made with fewer calories by using good methods of cooking.  Consume lean meats with two healthy side dishes for a winning combination. 


Desert is always offered at the end of a meal.  If you want to save on calories try skipping desert all together and end dinner with a cup of coffee or tea.  


Eliminating extra calories while eating out at restaurants will help you stay on track with your diet while still enjoying eating out.

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Patricia Lynn

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