The importance of reading nutrition labels when dining out
The Importance of Reading Nutrition Labels When Dining Out
Eating out can be a great way to socialize and enjoy a meal with friends and family. However, when it comes to our health, dining out can be a minefield. Restaurant meals tend to be high in calories, unhealthy fats, sodium, and added sugars, all of which can lead to weight gain and other health problems.
Why Read Nutrition Labels?
As a nutritionist, I always recommend reading the nutrition labels on packaged foods. But did you know that you can also get nutrition information for many restaurant meals? Almost all chain restaurants in the US are required to provide nutrition information, and many independent restaurants are starting to do so voluntarily. Some cities and states also require restaurants to provide nutrition information on their menus.
Here are some reasons why reading nutrition labels when dining out is important:
- Portion sizes: Restaurants often serve large portions, which can lead to overeating and consuming too many calories.
- Hidden calories: Some foods that seem healthy, such as salads and sandwiches, can actually be high in calories, fat, and sodium. By reading the nutrition label, you can make an informed choice.
- Food allergies: If you have food allergies or intolerances, reading the nutrition label can help you avoid foods that may trigger a reaction.
- Health goals: If you are trying to lose weight, lower your blood pressure, or manage your diabetes, knowing the nutrition content of your meal can help you make choices that align with your health goals.
What to Look for on the Label
When reading a nutrition label for a restaurant meal, focus on the following:
- Calories: Look for meals that are 500-800 calories or less. If the meal is higher in calories, ask for a half portion or split the meal with a friend.
- Saturated and trans fats: Choose meals that are lower in these unhealthy fats, which can raise your cholesterol and increase your risk of heart disease.
- Sodium: Aim for meals that are under 2,300 milligrams of sodium per day, or under 1,500 milligrams if you have high blood pressure or other health problems.
- Sugar: Added sugar can contribute to weight gain and other health problems. Look for meals that are lower in added sugars.
- Fiber: Choose meals that are higher in fiber, which can help you feel full and satisfied, and may also lower your risk of heart disease and type 2 diabetes.
- Protein: Look for meals that are higher in protein, which can also help you feel full and satisfied.
Tips for Making Healthier Choices
Here are some tips for making healthier choices when dining out:
- Check the nutrition information before you go: Many restaurants post nutrition information on their website, which can help you make an informed choice before you even arrive.
- Choose grilled, steamed, or baked dishes: These tend to be lower in calories and unhealthy fats than fried or breaded dishes.
- Ask for substitutions: Ask for veggies instead of fries, whole-grain bread instead of white, or a side salad instead of a heavier side dish.
- Share your meal: Split an entrée with a friend or ask for a takeout container to take half of your meal home.
- Don't be afraid to ask questions: Ask your server for more information about the dish, how it's prepared, and if any changes can be made to make it healthier.
The Bottom Line
When dining out, reading nutrition labels can help you make healthier choices that align with your health goals. Pay attention to portion sizes and the amounts of calories, unhealthy fats, sodium, and added sugars in your meal. Look for dishes that are lower in these nutrients and higher in fiber and protein. And don't be afraid to ask questions or make substitutions to make your meal healthier.