Between family obligations, work, school and unending activities, it’s a busy busy world. And in today’s busy world, most of us are eating and drinking about one-third of our calories away from home, which makes healthful decisions all that more difficult.
The good news is that calorie labeling on restaurant menus can help you make informed and healthful decisions about your meals and snacks. For example, Subway Restaurants have moved forward with posting calorie counts on menus nationally. The sandwich chain says its new menu boards with calorie counts have already been rolling out around the country and should be up in all 27,000 of its U.S. stores today.
Why are calories important? They help you to manage your weight. Whether you are trying to lose, gain or maintain your weight, the key is to balance the number of calories you consume with the number your body uses (or “burns”).
With more and more restaurants posting calorie counts on their menus, here are seven tips to help you make the most of that information.
- Know your calorie needs. Visit choosemyplate.gov to determine your personal daily calorie limit.
- Size up calories. Follow this simple tip to size up calories when comparing and choosing individual menu items:
- 100 calories per serving is MODERATE
- 400 calories per serving is HIGH
- Compare foods. Check posted calorie counts or check calorie counts online before you eat at a restaurant and choose lower calorie options.
- Choose smaller portions. When possible, pick a smaller portion size, such as a small French fries instead of a large, or an appetizer instead of a full-sized entrée.
- Manage larger portions. Split an entrée with a dinner companion or take home part of your meal.
- Limit add-ons. Ask for syrups, dressings and sauces to be served “on the side,” then use less.
- Choose healthy options. Pick dishes that include more fruits, vegetables and whole grains and limit foods described with words like creamy, fried, breaded, battered or buttered (these are typically higher in calories).
