That too much fondness of fast food can cause weight problems is old news. But the idea that nearly all types of restaurants dish up meals that can expand your waistline has not been as widely discussed until now.
Two separate studies, one from the University of Toronto, Canada, the other from Tufts University, Boston, Massachusetts, found that most restaurant food is not all that superior to hamburgers and fries when it comes to calorie and fat content.
The researchers who conducted the Toronto study discovered that the average meal in 19 different restaurant chains contained 1,128 calories, or about 56 percent of the recommended daily intake of 2,000 calories for adults. Some popular fast food items have considerably less than that. And excessive amounts of calories are not only found in dinner entres but in lunch and breakfast servings as well.
Besides calories, the authors of the study report also expressed concern over high salt, fat and cholesterol content, sometimes exceeding between 60 and 150 percent of the recommended limits.
For the Tufts study, the researchers focused on calories in meals purchased at independent and small chain restaurants, which are exempt from having to post nutritional information on their menus, as it is required of larger chains. A fat reducing overview can help you produce a clear summarize of what you demand to focus on to carry out your fat loss objective if you're a rookie; or serve as a reminder for these who are at an intermediate or more boost level of their weight loss strategy. Following are seven steps that can serve as methods for your special weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss courses have tricked people into believing that it is the same, but most diets and weight loss programs only work by resulting in a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. The results showed even higher counts than what their bigger competitors offered a whopping 1,327 calories on average.
More than 90 percent of the small chain eateries included in the study served portion sizes that covered at least one third of a days worth of calories. 10 percent went beyond that, and a few even exceeded the recommended calorie count of an entire day on just one plate. (Perhaps Adam Richman of Man v. Food should pay them a visit.)
Considering that more than half the restaurants in the U.S. are independent or small chain and wont be covered by labeling requirements in the future, this is something consumers need to pay attention to, said Dr. Lorien Urban, one of the researchers who was involved in the Tufts study.
But even calorie postings on menus and billboards where they are required by law have been proven to be unreliable in prior investigations by Tufts and others. In fact, fast food places with their largely automated apportioning methods can find it easier to determine accurate measurements than restaurants that rely on estimates by kitchen personnel. There is only so much accuracy you can expect when dishes are individually crafted by hand, said one executive of Olive Garden, a nationally operating restaurant chain.
Still, restaurant patrons dont have to feel completely helpless if they want to exercise some measure of control over their calorie intake. Dr. Lisa Young, professor for nutrition at New York University (NYU) and author of the blog The Portion Teller, recommends following an easily applicable restaurant survival guide she has compiled for her readers.
Being aware that portion sizes in most restaurants have exponentially grown over the past few decades is an important start, she says. It may look like youre getting more value for your money, but the fact is that you will likely overindulge when youre faced with an overflowing plate. Instead, she advises to order only half portions whenever available, or just an appetizer. Or you can split one entre with a dinner partner.
Choose a salad or soup if they offer healthier alternatives to, lets say, meat dishes. But be careful with dressings and creams thats where extra, unnecessary calories come in.
Dont forget that your drinks have calories, too, sometimes lots of them. Sodas are notorious for high sugar content, and so are fruit juices and milk shakes. Alcoholic beverages count as well. The more you have of these, the more likely youll lose your inhibitions and end up overeating, she warns.
Desserts, of course, are always hard to say no to, but you are not without choices. A few pieces of fresh fruit can be refreshing and they come without much regret.
What matters most especially if you eat out often is to keep track of your consumption, just like you would on any weight management program, if necessary with the help of a food diary. With the necessary precautions, you should still be able to enjoy a nice meal that someone else prepared for you.
If you liked this article, you may also enjoy reading "Why You Need a Dining Out Strategy" and "A Restaurant Guide for Healthy Eating."
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Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book The Healthy Diner How to Eat Right and Still Have Fun, which is available on her blog and at amazon.com. For more articles on nutrition, health and lifestyle, visit her blog, Food and Health with Timi Gustafson R.D. (www.timigustafson.com).
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