Look for restaurants, coffee bars, ice cream parlors, and other eateries that publish nutrition facts on traditional or Internet-based menus or in brochures. This information is the restaurant industry’s version of food labeling. Why does this matter?
People who regularly read nutrition information on food labels tend to eat less fat and calories than people who don’t, according to researchers at the Fred Hutchinson Cancer Research Center in Seattle. In a survey of 1,450 residents of the state of Washington, researchers found label use was “significantly associated with lower fat intake.” When weighed with all other health-related factors, researchers said people who read nutrition labels consume 6 percent less fat than those who don’t. That difference, they said, is enough to “result in meaningful decreases in risk for diet-related chronic diseases” such as obesity and cancer.
Restaurants list important facts, such as the amount of calories, fat content, carbohydrate, sodium, and so forth, on most of their products. The data are there in black and white. Again, the choice is yours. You would be amazed how many people say things like, “I just read the nutrition information from my favorite steak restaurant, and I was shocked. A char-grilled rib eye has 786 calories. I thought I was eating healthy!” This kind of surprise happens all the time, so read the nutritional data.
Use it to plan ahead and identify healthier menu choices so you don’t give in to impulse ordering. Some popular chains have special menus that are low in calories and low in fat. Examples:
At Applebee’s, select Weight Watchers Cajun Lime Tilapia (350 calories) over Hand-Battered Fish & Chips (1,570 calories).
CALORIES SAVED: 1,220.
At Chili’s, order the Guiltless Grill Classic Sirloin (370 calories) instead of the Flame Grilled Ribeye (1,570 calories).
CALORIES SAVED: 1,200.
At Red Lobster, order the broiled tilapia with asparagus (270 calories) from the Lighthouse Menu instead of the Admiral’s Feast (1,280 calories).
CALORIES SAVED: 1,010.
At Olive Garden, order Linguine alla Marinara on the Garden Fare menu of low-fat choices (430 calories) instead of Fettuccine Alfredo (1,220 calories for the dinner portion).
CALORIES SAVED: 790.