I research online chain restaurant sites and look at their nutrition and compare it with what I ate. Usually, I will up the calories a little just to be on the safe side. I'd rather think I ate more than I did than the other way around. It's hard sometimes to find something comparable at other restaurants, but many times you can also find recipes online that are similar to what you ate that include nutrition. Good luck.
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I usually just find the nearest comparable meal on line.
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I try to estimate the calories using chain-restaurant nutrition info for similar dishes in the tracker... it's not accurate, but it gives me at least a bit of insight into how many calories I'm eating and it keeps me accountable.
you're already guesstimating the best you can. and that is all you can really do. get as close as you can and stick with that.
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I think I would try to choose whole foods (i.e. baked proteins with no sauces, steamed veggies, etc.). Those things are universal. Portion size estimating is something I think that becomes more accurate the more a person does it. This will allow you to look up the nutrition values more easily. For example, Saturday night I ordered: grilled tilapia, steamed asparagus, and a garden salad with olive oil on the side. I asked for no oil on the fish or asparagus, estimated it to be about 6oz of the fish, 1 cup of the asparagus and 4 cups of salad veggies with 1T OO. I can usually tell if extra oil is added in the cooking; still, I add about 100-200 calories on to my estimate because oil is very dense and can easily go unnoticed.
How do you estimate calories, fats and protein for nutrition tracker when you eat out in local (not chain) restaurants?
On salads, I usually use oil and vinegar or nothing for dressing. So I can fairly easily estimate ingredient amounts and come up with some fair numbers. However, on meals it's more of a stretch. I sometimes have used the values for the same or similar meal at chains or calculated it from recipies found on the web.
I eat out rarely but when I visit my daughter, as I will soon, we go out a lot.
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