Frequently Asked Questions
April 2007
By Althea Zanecosky, MS, RD, LDN
Mid-Atlantic Dairy Association
Q: Recently I saw a news story about “extreme eating,” where some restaurant menus offer several thousand calories in a single meal. How can I eat out healthfully?
A: A consumer advocacy group recently reported that regular restaurant-goers could be taking in many more calories than they realize when they go out to eat and call it “extreme eating.” This organization said consumers may be unaware of the high fat and calorie counts of many appetizers, entrees and desserts at popular restaurants, since this information is not presented on the menu.
The restaurant industry said this information is misleading. They felt that pointing out a small number of menu items at a select few restaurants as being high in calories and generalizing is misleading and inaccurate.
As opposed to a generation ago when restaurant visits may have been a once-in-a-while luxury, many families are now eating several meals per week at restaurants. This may be a contributing factor to the expanding waistlines in the country. But eating out may not be the only problem — some menu offerings are becoming more calorie-laden.
If you eat out once in a while this should not affect your health and weight. However, if you are eating in restaurants several times a week, it could be a problem. Part of the trouble is that consumers may be “value-conscious” when they eat out – they want lots of food for the money they spend. Larger restaurant portions are making it difficult for consumers to know what an appropriate amount of food is, and that seems to be leading to a perception that these portions are the norm.
Here’s what you can do:
One of the chief recommendations from the “extreme eating” story is for restaurants to include calorie counts and other nutritional information on menus and menu boards. If that information is not available, check ahead when possible on the Internet as many establishments post these numbers on their Web sites.
Of equal importance is for consumers to take responsibility for their own health by controlling what they eat as well as how much they eat. If you plan ahead, you can choose healthy foods when eating meals prepared away from home. Here are a few tips:
- Choose your restaurant carefully. Look for restaurants that offer lowfat dairy choices, salads, baked potatoes, vegetables, whole grain breads and other healthy foods.
- Know what you want before you go to the restaurant. When possible, get a copy of the menu and plan what you’ll eat ahead of time.
- Have it “your way.” Ask for food to be baked, broiled, grilled or stir fried. Have sauces and dressings on the side. Order vegetables instead of higher-fat items like French fries.
- Curb a ravenous appetite. Don’t go out to eat starving. Eat a light snack (a yogurt or a piece of fruit) an hour or two before to curb your appetite.
- Split and share a meal. Share an entrée and add a salad or soup. Split desserts among the table.
- Fill your doggie bag before you eat. Don't be a member of the clean plate club. Ask for a leftover container before you finish the meal.
- At fast food restaurants and coffee shops, order regular, small or junior size sandwiches and choose grilled instead of fried. Order lowfat milk and request specialty coffees be made with skim milk
- Take your lunch sometimes. Don’t eat at restaurants every day. Take healthy “planned-overs,” low-calorie frozen meals, fresh fruits and vegetables, and yogurt for lunch.
For more information about healthy restaurant eating, visit the following Web sites:
The American Heart Association
The American Dietetic Association - Tips for Eating Out