How To Navigate Tracking When Eating Out

19 June

Eating out while tracking your calories can be a challenge, but with a few simple strategies, you can stay on track without stressing too much.

Here are some tips to help you accurately log your meals when dining out:

1. Break Your Meal Down

If you’ve been tracking your meals for a while, you likely have a good sense of portion sizes. Instead of searching and logging a generic entry, try breaking your meal down.

For example, if you're eating a parma, you could break it down like:

150g chicken schnitzel
50g pizza sauce
50g cheese

This approach helps you get a more accurate estimate of the calories and macros in your meal.

2. Check Fast Food Nutritional Information

Many fast food chains provide nutritional information on their websites, even if it’s not listed on the menu. A quick online search can help you find this information.

Remember to use the keyword "Australia" when searching on MyFitnessPal (MFP) if you’re eating from a global franchise. For instance, the nutritional content of McDonald's in the USA can be significantly different (and often way higher in calories 😵‍💫) than in Australia.

3. Use Averages to Estimate

When breaking down your meal isn't possible, and you need to log a generic entry, you'll often find multiple results for the same meal. The best thing you can do is to find the average value among the different entries and use that. This will helps you avoid significant under or overestimations.

4. Account for Hidden Ingredients

Don't forget to include ingredients that might not be visible, such as oils, butter, and dressings. These can add a considerable number of calories to your meal, so it’s essential to account for them to get a more accurate total.

5. Overestimate When in Doubt

If you're unsure about the quantity of an ingredient, it's better to overestimate. For example, if you can't decide whether there's 50g or 80g of cheese on your meal, log it as 80g. Overestimating is particularly important if you're trying to lose fat, as it helps prevent accidental underreporting of calories.

6. Do Your Best and Don’t Stress!!

Finally, remember that tracking meals out will rarely be 100% accurate, and that’s perfectly okay! The key is to make smart choices and log your food as accurately as possible without getting too stressed about it. Consistency and effort over time are what matter most.

By using these tips, you can enjoy eating out while staying mindful of your nutritional goals. Hope this helps!!

With love,

Sandra xxx

Sandra Sancic