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<!DOCTYPE html>
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<head>
<meta charset="utf-8">
<title>How to Eat Healthy Meals at Restaurants - The New York Times</title>
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<h1 class="story-heading interactive-headline" itemprop="headline">How to Eat Healthy Meals at Restaurants</h1>
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<span class="summary-text">Most meals at American restaurants are packed with enough calories to cover two or three sensible meals. Yet it’s entirely possible to eat healthy, tasty restaurant meals. Below is our guide to doing so. Every meal here stays under 750 calories, and every breakfast is under 500. We’ll start with some good news...</span>
<time class="dateline" datetime="2015-05-11">MAY 11, 2015</time>
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.media.horizontal{margin-bottom:30px;max-width:100%;width:100%}.viewport-medium .list-style-feature .introduction .media.vertical{margin-right:55px;padding-top:30px;width:270px}.viewport-medium .list-style-feature .introduction .listy_body{font-size:17px;margin-left:auto;max-width:720px;width:600px;padding-top:30px}.viewport-medium .media.photo[data-media-action="modal"]{pointer-events:auto}.viewport-medium #sharetools-interactive{display:block}.viewport-medium .story.theme-main .sharetools-story{clear:left;display:block;float:left;position:relative;width:65px}.viewport-medium .story.theme-main .sharetools-story>ul{position:absolute}.viewport-medium .story.theme-main .sharetools.sharetools-story .sharetool.show-all-sharetool{margin-left:0}.viewport-medium .comments-button.theme-kicker{display:inline-block}.viewport-medium .lede-container-ads{clear:right;display:none;float:right;position:relative}.viewport-medium .lede-container-ads .ad{position:absolute;margin:0 0 40px 7px;top:0;right:0}.viewport-medium .bottom-container-ads{display:none}.viewport-medium .list_items{counter-reset:counter}.viewport-medium .list_items .list_item{padding-top:32px;padding-bottom:30px}.viewport-medium .list_items .list_item:first-child{padding-top:16px}.viewport-medium .list_items div.list_item:first-of-type{padding-top:0}.viewport-medium .list_items .listy_kicker{max-width:600px}.viewport-medium .list_items .listy_headline{position:relative;max-width:600px}.viewport-medium .list_items .listy_subhead{max-width:600px}.viewport-medium .list_items .listy_detail{max-width:600px}.viewport-medium .list_items .media{max-width:600px;margin:0 auto 30px auto}.viewport-medium .list_items .media.vertical{width:170px;float:right;margin-left:30px;margin-bottom:20px}.viewport-medium .list_items.feature .list_item{padding-top:48px}.viewport-medium .list_items.feature .listy_headline{font-size:42px;line-height:1}.viewport-medium .list_items.feature .listy_headline 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.introduction .listy_body,.viewport-medium-30 .list-style-news .list_items,.viewport-medium-30 .bottom-container-ads{width:495px;margin-left:120px}.viewport-medium-30 .marginalia{display:block;float:right;clear:right;margin:0 0 45px 7px}.viewport-large .list-style-feature .story.theme-main .story-header{max-width:1050px;margin:0 auto}.viewport-large .list-style-feature .story.theme-main .story-header .story-meta .story-heading{max-width:80%}.viewport-large .list-style-feature .introduction .media.vertical{margin-right:170px}.viewport-large .list_items{padding:0}.viewport-large .list_items.feature{max-width:1050px}.viewport-large .list_items.feature .media.vertical{margin-right:170px}.viewport-large-30 .leadin-body,.viewport-large-30 .introduction .listy_body,.viewport-large-30 .list-style-news .list_items,.viewport-large-30 .bottom-container-ads{margin-left:135px;width:540px}.viewport-large-30 .introduction .media{max-width:100%}
</style>
<style type="text/css">
/* TOP OF PAGE */
.page-interactive-default .list-style-feature .story.theme-main .story-header .story-meta .story-heading {
font-family: "nyt-franklin",arial,helvetica,sans-serif;
font-weight: 200;
line-height: 1;
-webkit-font-smoothing: antialiased;
-moz-osx-font-smoothing: antialiased;
font-smoothing: antialiased;
text-rendering: optimizeLegibility;
}
.page-interactive-default .list-style-feature .story.theme-main .story-header .story-meta .story-meta-footer .summary {
font-family: georgia,"times new roman",times,serif;
}
.viewport-medium-30 .list-style-feature .story.theme-main .story-header {
max-width: 1050px;
margin: 0 auto;
width: 60%;
float: right;
height: 0;
padding-bottom: 20%;
margin-bottom: 7px;
}
.viewport-medium .list-style-feature .story.theme-main .story-header .story-meta .story-heading,
.viewport-medium .list-style-feature .story.theme-main .story-header .story-meta .story-meta-footer .summary {
text-align: left;
}
.viewport-large .list-style-feature .story.theme-main .story-header .story-meta .story-heading,
.viewport-large .list-style-feature .story.theme-main .story-header .story-meta .story-meta-footer .summary {
max-width: none;
}
.viewport-medium-30 .list-style-feature .story.theme-main .story-header .story-meta {
bottom: 0;
box-sizing: border-box;
height: 100%;
margin-bottom: 0;
padding: 0 15px;
position: absolute;
text-align: left;
width: 100%;
}
.viewport-medium-30 .list-style-feature .story.theme-main .story-header .story-meta .story-heading {
bottom: 0;
position: absolute;
}
.page-interactive-default.viewport-medium-10 .list-style-feature .story.theme-main .story-header .story-meta .kicker-container {
margin-bottom: 0;
}
.list-style-feature .story.theme-main .story-header .story-meta .story-meta-footer .summary {
color: #333;
}
.viewport-medium-10 .list-style-feature .story.theme-main .story-header .story-meta .story-meta-footer .summary {
display: none;
}
.page-interactive-default .list-style-feature .story.theme-main .story-header:after {
margin-top: 20px;
}
.page-interactive-default.viewport-medium-10 .list-style-feature .story.theme-main .story-header:after {
background: 0;
border: 0;
}
.list-style-feature .introduction {
display: none;
}
.viewport-medium-10 .list-style-feature .introduction {
display: block;
}
.viewport-medium-10 .introduction {
border-bottom: solid 1px #e2e2e2; */
}
.viewport-medium-10 .introduction .listy_body {
border: 0;
}
.viewport-medium-30.section-upshot .nytint-upshot-nameplate {
margin: 15px 0 35px;
}
.viewport-large-30.section-upshot .nytint-upshot-nameplate {
margin: 15px 0;
}
.viewport-medium-10.section-upshot .comments-button.theme-kicker {
visibility: visible;
position: relative;
z-index: 9999;
}
.kicker-container #sharetools-interactive {
z-index: 999;
}
/* MOSAIC */
.lede-image {
display: none;
}
.viewport-medium-10 .lede-image {
display: block;
margin: 0 -15px;
position: relative;
width: 750px;
}
.viewport-medium-10 .lede-image:after {
background: #666;
content: "";
clear: both;
display: block;
height: 1px;
margin: 0 15px;
/* width: 100%;*/
}
.viewport-medium-30 .lede-image {
width: 975px;
}
.viewport-large-30 .lede-image {
width: 1080px;
}
.lede-image .group-1 a,
.lede-image .group-2 a {
display: block;
}
.lede-image .group-1 {
width: 100%;
}
.lede-image .group-1 figure.photo,
.lede-image .group-1 .g-byline-wrap {
width: 33.33%;
}
.lede-image .group-1 .g-byline-wrap {
height: 0;
padding-bottom: 33.33%;
}
.lede-image .group-1 figure.photo.large {
width: 66.66%;
}
.viewport-medium-30 .lede-image .group-1 {
float: left;
width: 40%;
}
.viewport-medium-30 .lede-image .group-1 figure.photo,
.viewport-medium-30 .lede-image .group-1 .g-byline-wrap {
width: 50%;
}
.viewport-medium-30 .lede-image .group-1 .g-byline-wrap {
padding-bottom: 50%;
}
.viewport-medium-30 .lede-image .group-1 figure.photo.large {
width: 100%;
}
.lede-image .group-2 {
width: 100%;
}
.lede-image .group-2 figure.photo {
width: 33.33%;
}
.lede-image .group-2 figure.photo.large {
float: right;
width: 66.66%;
}
.viewport-medium-30 .lede-image .group-2 figure.photo.large {
float: left;
}
.viewport-medium-30 .lede-image .group-2 {
float: left;
width: 60%;
}
.viewport-medium-30 .lede-image .group-2 figure.photo {
width: 33.33%;
}
.lede-image .group-2 figure.photo.right {
float: left;
}
.viewport-medium-30 .lede-image .group-2 figure.photo.right {
float: right;
}
.viewport-medium-30 .lede-image .group-2 figure.photo.large {
width: 66.66%;
}
.lede-image .group-1:after,
.lede-image .group-2:after {
clear: both;
content: "";
display: block;
}
.viewport-medium-30 .lede-image .group-1:after,
.viewport-medium-30 .lede-image .group-2:after {
display: none;
}
.lede-image figure.photo,
.lede-image .g-byline-wrap {
box-sizing: border-box;
float: left;
padding: 15px;
position: relative;
}
.lede-image figure.photo.right {
float: right;
}
.lede-image figure .image {
margin-bottom: 0;
}
.lede-image .lesson {
background-image: url('data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAEsCAQAAACoWRFeAAAAOUlEQVR4AWNiYAAjRtIZjMQIkkfikSKNS5iB4JKki0JBytgIBi0tolyQMIOMKCOPiylFHkm6IGEGAF44AwzPQ3cIAAAAAElFTkSuQmCC');
background-position: bottom left;
background-size: 100% 100%;
bottom: 0;
box-sizing: border-box;
color: #fff;
font-family: "nyt-franklin",arial,helvetica,sans-serif;
font-size: 20px;
font-weight: 500;
opacity: 0;
padding: 15px;
position: absolute;
width: 100%;
-webkit-transition: opacity 0.25s;
transition: opacity 0.25s;
text-rendering: optimizeLegibility;
text-shadow:1px 1px 0px #121212;
}
.lede-image .lesson .number {
font-size: 32px;
font-weight: 700;
display: block;
}
.lede-image figure.active .lesson,
.lede-image figure:hover .lesson {
opacity: 1;
}
.g-byline {
bottom: 0;
font-family: "nyt-franklin", arial, helvetica, sans-serif;
font-size: 13px;
font-weight: 700;
text-transform: uppercase;
letter-spacing: 1px;
line-height: 1.4;
margin-right: auto;
margin-bottom: 25px;
margin-left: auto;
max-width: 300px;
position: absolute;
-webkit-font-smoothing: antialiased;
-moz-osx-font-smoothing: antialiased;
font-smoothing: antialiased;
text-rendering: optimizeLegibility;
}
.introduction .listy_body p strong {
font-family: "nyt-franklin", arial, helvetica, sans-serif;
font-size: 13px;
font-weight: 500;
/* text-transform: uppercase;*/
/* letter-spacing: 1px;*/
line-height: 1.3;
-webkit-font-smoothing: antialiased;
-moz-osx-font-smoothing: antialiased;
font-smoothing: antialiased;
text-rendering: optimizeLegibility;
}
/* LISTY OVERRIDES */
.list_items.feature .media.photo,
.viewport-medium .list_items .media.photo,
.viewport-medium .list_items.feature .media.photo {
float: none;
margin: 0 auto;
max-width: 600px;
width: 100%;
}
.viewport-medium-10 .list-style-feature .introduction,
.viewport-medium-10 .list-style-feature .list_items,
.viewport-medium-10 .list_items .media.photo,
.viewport-medium-10 .list_items.feature .media.photo {
margin: 0 -15px;
max-width: 750px;
width: 100%;
}
.viewport-medium-10 .list_items .media.photo,
.viewport-medium-10 .list_items.feature .media.photo {
margin-left: auto;
margin-right: auto;
}
.viewport-medium-30 .list-style-feature .introduction,
.viewport-medium-30 .list-style-feature .list_items,
.viewport-medium-30 .list_items .media.photo,
.viewport-medium-30 .list_items.feature .media.photo {
max-width: 975px;
width: 100%;
}
.viewport-large .list-style-feature .introduction,
.viewport-large .list_items.feature,
.viewport-large .list_items .media.photo,
.viewport-large .list_items.feature .media.photo {
max-width: 1080px;
width: 100%;
}
.list_items.feature .listy_headline {
font-family: "nyt-franklin",arial,helvetica,sans-serif;
font-weight: 200;
padding-top: 15px;
}
.viewport-medium .list_items.feature .listy_headline {
color: #262626;
font-size: 57px;
font-weight: 200;
line-height: 60px;
padding-top: 20px;
}
.list_items.feature .listy_subhead,
.viewport-medium .list_items.feature .listy_subhead {
color: #999;
font-size: 21px;
font-weight: 500;
line-height: 1.3;
position: relative;
z-index: 1;
}
.viewport-medium .list_items.feature .listy_subhead {
margin-bottom: 20px;
}
.image {
border-radius: 4px;
overflow: hidden;
}
.list_items.feature .listy_body p {
color: #444;
}
.list_items.feature .listy_body p img {
margin-top: 10px;
}
.list_items .listy_detail p,
.viewport-medium .list_items .listy_detail p {
color: #909090;
font-family: "nyt-franklin",arial,helvetica,sans-serif;
font-size: 17px;
font-weight: 500;
line-height: 24px;
}
.list_items .listy_detail strong,
.viewport-medium .list_items .listy_detail strong {
color: #000;
font-size: 15px;
font-weight: 700;
letter-spacing: 1px;
text-transform: uppercase;
}
figure .image {
margin-bottom: 0;
}
.list_items.feature .caption,
.list_items.feature figcaption {
display: none;
}
.viewport-medium-30 .list_items.feature .media.photo,
.viewport-medium-30 .list_items.feature .listy_headline,
.viewport-medium-30 .list_items.feature .listy_subhead,
.viewport-medium-30 .list-style-feature .listy_body,
.viewport-medium-30 .list-style-feature .introduction .listy_body,
.viewport-medium-30 .list_items .listy_detail {
box-sizing: border-box;
max-width: none;
padding-left: 15px;
padding-right: 15px;
width: 60%;
}
.list_items .list_item.small-diptych {
border: 0;
box-sizing: border-box;
float: left;
padding-bottom: 0;
width: 50%;
}
.viewport-medium-10 .list_items .list_item.small-diptych {
margin-top: 20%;
padding: 48px 15px 0 0;
position: relative;
width: 40%;
z-index: 100;
}
.viewport-medium-30 .list_items .list_item.small-diptych {
/* margin-top: 21.5%;*/
}
.list_items .list_item.small-diptych .media.photo {
box-sizing: border-box;
padding-right: 8px;
width: 100%;
}
/*.list_items .list_item.small-diptych .media.photo {
padding: 0 15px 0 0;
}*/
.viewport-medium-10 .list_items .list_item.small-diptych .media.photo {
margin: 0;
padding: 0;
}
.list_items .list_item.small-diptych + .list_item .media.photo {
box-sizing: border-box;
float: right;
padding-left: 8px;
width: 50%;
}
.viewport-medium-10 .list_items .list_item.small-diptych + .list_item .media.photo {
padding: 0 0 0 15px;
width: 60%;
}
.list_items .list_item.small-diptych + .list_item .listy_headline,
.list_items .list_item.small-diptych + .list_item .listy_subhead {
clear: both;
}
.viewport-medium-10 .list-style-feature .introduction .listy_body p:first-child:first-letter {
float: left;
font-family: "nyt-franklin",arial,helvetica,sans-serif;
font-size: 56px;
font-weight: 200;
line-height: 1;
margin-left: -60px;
margin-top: -3px;
}
.viewport-medium-10 .section-upshot .interactive-byline {
display: none;
}
.g-byline span {
display: inline-block;
}
.section-upshot .story-footer .interactive-byline {
visibility: hidden;
height: 0;
}
@media (min-height: 850px) {
.viewport-medium-10 .list_items.feature .list_item.large-image .media.photo {
max-width: none;
padding: 0;
width: 100%;
}
.viewport-medium-10 .list_items.feature .list_item.large-image .listy_headline {
background: #fff;
margin-top: -71px;
margin-bottom: 0;
padding: 20px;
}
.viewport-medium-10 .list_items.feature .list_item.large-image .listy_subhead,
.viewport-medium-10 .list-style-feature .list_item.large-image .listy_body {
background: #fff;
}
}
</style>
<div class="lede-image clearfix">
<div class="group-1">
<a href="#id-5536b28a3931640001000000">
<figure class='media photo vertical large'>
<div class='image'>
<img src='http://nyt-resources:9999/i1.nyt.com/images/2015/04/20/upshot/23healthy-slide-KFPZ/23healthy-slide-KFPZ-blog480-v3.jpg'>
<div class="lesson">
<span class="lesson-title">Appetizers, the new entree</span>
</div>
</div>
</figure>
</a>
<a href="#id-55352ad56135660001030000">
<figure class='media photo vertical'>
<div class='image'>
<img src='http://nyt-resources:9999/i1.nyt.com/images/2015/04/20/upshot/23healthy-slide-0IIB/23healthy-slide-0IIB-blog480-v5.jpg'>
<div class="lesson">
<span class="lesson-title">Breakfast isn't hard</span>
</div>
</div>
</figure>
</a>
<div class="g-byline-wrap">
<p class="g-byline">Photographs by <span class="photographer">Tony Cenicola</span> and <span class="photographer">Jason Henry</span></p>
</div>
</div>
<div class="group-2">
<a href="#id-55352ad46135660001020000">
<figure class='media photo vertical large'>
<div class='image'>
<img src='http://nyt-resources:9999/i1.nyt.com/images/2015/04/20/upshot/23healthy-slide-IJXF/23healthy-slide-IJXF-blog480-v3.jpg'>
<div class="lesson">
<span class="lesson-title">Eat plants</span>
</div>
</div>
</figure>
</a>
<a href="#id-55352ad36135660001010000">
<figure class='media photo vertical right'>
<div class='image'>
<img src='http://nyt-resources:9999/i1.nyt.com/images/2015/04/20/upshot/23healthy-slide-756A/23healthy-slide-756A-blog480-v3.jpg'>
<div class="lesson">
<span class="lesson-title">Hack the menu</span>
</div>
</div>
</figure>
</a>
</div>
</div>
<script type="text/javascript">
require(['foundation/main'], function() {
require([
'jquery/nyt',
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], function($, _) {
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$(window).on('resize', _.debounce(function(){
if( !$('html').hasClass('viewport-medium-30') ){
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<!-- <link rel="stylesheet" type="text/css" href="http://10.51.71.114/Dev/Healthy/healthy.css">
<script type="text/javascript" src="http://10.51.71.114/Dev/Healthy/healthy.js"></script> -->
<div class='introduction clearfix'>
<div class='intro-content-wrap'>
<div class='listy_body'>
<p>Most meals at American restaurants aren’t healthy. They’re packed with processed food and enough calories to cover two or three sensible meals.
</p><p>Yet it’s entirely possible to eat both healthy and tasty restaurant meals. And because eating out is one of life’s great pleasures, we’ve put together this guide to smart restaurant eating. It ranges from undeniably healthy meals — with a rich variety of foods, heavy on fruits and vegetables, light on sugar — to fast-food meals that are at least better than the alternatives if you find yourself eating at McDonald's.
</p><p>Every lunch or dinner here stays under 750 calories — about one-third the number many adults should eat in a day — and many meals are well under; the breakfasts are under 500 calories. We’ll start with some good news: The restaurant scene has never been better.</p><p><strong>This article is by Josh Barro, Claire Cain Miller, Darcy Eveleigh, David Leonhardt, Matt Ruby and Rumsey Taylor.<br></strong></p>
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SWEETGREEN (665 calories): Quinoa and farro bowl, with arugula, chickpeas, feta, broccoli, almonds, cilantro, olive oil and lemon juice
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Signs of progress
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Healthy fast food is no longer an oxymoron.
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<p>Don’t be confused by Chipotle, Five Guys and other <a href="http://www.washingtonpost.com/blogs/wonkblog/wp/2015/02/02/the-chipotle-effect-why-america-is-obsessed-with-fast-casual-food/">hot chains</a>, which serve tastier food than McDonald’s but still don’t focus on health. There’s another, albeit smaller, rising group of restaurants with menus that are both tasty and healthy.
</p><p>These chains include Chop’t, Lyfe Kitchen, Maoz Vegetarian, Modmarket and Native Foods Cafe. At these, you can often eat a meal that has a reasonable number of calories, and a nice array of nutrients, without thinking too hard. Sweetgreen, which makes the grain bowl you see above, <a href="http://www.inc.com/kris-frieswick/2015-30-under-30-sweetgreen.html">got its start</a> in Washington, from three Georgetown students frustrated by the existing restaurant scene.</p><p>We expect these kinds of restaurants will continue spreading, perhaps beyond the largest metro areas, as more Americans look for ways to eat right. Something to watch: Will Middle Eastern food, which is often packed with flavor, fresh ingredients and whole grains, go mainstream?
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<p><strong>SWEETGREEN </strong>(615 calories):<em> </em>Quinoa and farro bowl, with arugula, chickpeas, feta, broccoli, almonds, cilantro, olive oil and lemon juice<em></em>
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PRET A MANGER (570 calories): Balsamic chicken and avocado sandwich (490), two clementines (80), Diet Coke (0)
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Leading the way
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Pret A Manger comes closest to a healthy mass-market chain.
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<p>The selling point of Pret A Manger, which began in London and has 60 American stores in four cities, is the freshness of its ingredients: Sandwich boxes don’t have expiration dates because they’re sold only on the same day they’re made (unsold food is offered to charity at the end of each day). But in terms of health, the great thing about Pret is portion control. Our proposed lunch includes a sandwich and two clementines, and still stays under 600 calories. Sandwiches aren’t exactly health food, but this one comes on whole-grain bread and combines lean protein with healthy fats from olive oil and avocados; it has no cheese or mayonnaise.
</p><p>The result is not just low in calories, added sugar and saturated fat, but also relatively high in things you need, like fiber and vitamins. The meal has 13 grams of fiber, about half of what nutritionists say people should eat in a day, and just 3 grams of saturated fat. Over all for these meals, we aimed to avoid added sugars where possible and to keep saturated fat well under 8 grams (nutritionists recommend eating fewer than 16 grams daily), with a bonus for meals that provided fiber and nutrients from a variety of foods.
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<p><strong>PRET A MANGER </strong>(570 calories): Balsamic chicken and avocado sandwich (490), two clementines (80), Diet Coke (0)
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OLIVE GARDEN (745 calories): Chicken Marsala with potatoes (half portion, 455), salad with house dressing (140), red wine (150)
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Jason Henry for The New York Times
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CALIFORNIA PIZZA KITCHEN (700 calories): Veggie pizza (half portion, 535), 18-ounce Bud Light (165)
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Hack the menu
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The most valuable trick: Don’t eat an entire portion.
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<p> If you’re not careful, you can end up eating an entire day’s worth of calories in a single restaurant meal, as <a href="http://www.nytimes.com/interactive/2014/12/22/upshot/what-2000-calories-looks-like.html?_r=0">we explained last year</a>. So it’s important not to take restaurants’ definition of portion size literally. Consider pizza.<o:p></o:p> </p><p>Pizza doesn’t have to be bad for you, especially if you pick one with a thin crust, top it with vegetables instead of meat and stick to two or three slices. <a href="http://portionteller.com/">Lisa Young</a>, an N.Y.U. nutritionist, says that standard pizzas were 10 inches in diameter in the 1970s, much smaller than many pies today. </p><p>Portion inflation isn’t limited to pizzas, which is why splitting entrees is so important. If you’re dining alone, consider setting aside some food as soon as it comes, as we have with the Olive Garden meal here, to avoid what psychologists call <a href="http://www.amsciepub.com/doi/abs/10.2466/pr0.1957.3.g.15">“the completion compulsion.”</a> Save the food for later – or, if there is no better option, throw it out, without guilt. Eating food you don't need is a version of waste.</p>
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<p><strong>OLIVE GARDEN </strong>(745 calories): Chicken Marsala with potatoes (half portion, 455), salad with house dressing (140), red wine (150)</p><p><strong>CALIFORNIA PIZZA KITCHEN </strong>(700 calories): Veggie pizza (half portion, 535), 18-ounce Bud Light (165)</p>
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PANDA EXPRESS (440 calories): Beef with broccoli (150), mixed vegetables (80), brown rice (half portion, 210), Diet Pepsi (0)
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<img alt='' class='media-viewer-candidate' data-mediaviewer-caption='CAPITAL GRILLE (690 calories): Lobster and crab cakes with corn relish (490), greens (200), sparkling water with lemon (0)' data-mediaviewer-credit='Tony Cenicola/The New York Times' data-mediaviewer-src='http://nyt-resources:9999/i1.nyt.com/images/2015/04/20/upshot/23healthy-slide-KFPZ/23healthy-slide-KFPZ-jumbo-v3.jpg' data-pattern='http://nyt-resources:9999/i1.nyt.com/images/2015/04/20/upshot/23healthy-slide-KFPZ/23healthy-slide-KFPZ-jumbo-v3.jpg' data-ratio='1.0' data-widths='[{"slug":"master1050","size":1050},{"slug":"master180","size":180},{"slug":"blog225","size":225},{"slug":"tmagSF","size":362},{"slug":"blog427","size":427},{"slug":"blog480","size":480},{"slug":"master495","size":495},{"slug":"blog533","size":533},{"slug":"tmagArticle","size":592},{"slug":"articleLarge","size":600},{"slug":"master675","size":675},{"slug":"jumbo","size":1024},{"slug":"popup","size":500},{"slug":"slide","size":500},{"slug":"superJumbo","size":2048},{"slug":"]","size":null}]' src='http://nyt-resources:9999/graphics8.nytimes.com/packages/flash/multimedia/ICONS/transparent.png'>
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CAPITAL GRILLE (690 calories): Lobster and crab cakes with corn relish (490), greens (200), sparkling water with lemon (0)
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Appetizers, the new entree
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They’re often as large as main courses once were.
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<p><a href="http://www.health.harvard.edu/blog/use-your-brain-to-avoid-weight-gain%E2%80%94by-fighting-portion-inflation-201102021334">Portion inflation</a> also means that today’s appetizers are sometimes the size of yesterday’s entrees – and that you can often get a filling meal with two appetizers. The strategy is especially helpful during business meals, when other people at the table are often ordering two courses and joining them is the natural thing to do.
</p><p>And when a menu or waiter pushes you to order several “small-plate” entrees, push back. At Panda Express, a standard combination meal comes with two different entrees. The meal you see is made up of one entree (the beef) and two sides (brown rice and veggies.)
</p><p>At certain types of restaurants, like those that serve Chinese food or pizza, these tricks help with shaving calories but not necessarily sodium. Yet sodium <a href="http://www.nytimes.com/2014/08/26/upshot/dash-of-salt-does-no-harm-extremes-are-the-enemy.html">is not necessarily the villain</a> many people make it out to be, especially for those with healthy blood pressure.<br></p><p>Finally, be wary of accompanying sauces, which are common with appetizers. That small ramekin of tartar sauce on the plate with the lobster and crab cakes at Capital Grille has 330 additional calories. Stick with the lemon. </p>
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<p><strong>PANDA EXPRESS </strong>(440 calories): Beef with broccoli (150), mixed vegetables (80), brown rice (half portion, 210), Diet Pepsi (0)<br></p><p><strong></strong> <strong>CAPITAL GRILLE </strong>(690 calories): Lobster and crab cakes with corn relish (490), greens (200), sparkling water with lemon (0)</p><p><br></p>
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STARBUCKS (475 calories): Whole-grain oatmeal, with half of brown sugar packet and toppings (385), tall cappucino with 2 percent milk (90)
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Beverages are (often) the enemy
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Sweetened drinks add calories without filling you up.
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<p>We don’t realize how many calories we’re consuming when we drink. It's not just soda that is caloric: A glass of orange juice can have 170 calories and 37 grams (or about nine teaspoons) of sugar. Even though natural sugar in some juices may not bring the same health risks that seem in some studies to be associated with added sugars, you don’t want too much of any kind of sugar. Beverage calories are also often <a href="http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories.html">empty calories</a>, providing few or no nutrients and still leaving you hungry later. If you drink water or club soda, you can eat more calories.
And if you do order a juice with breakfast, consider drinking only half of it unless it's six ounces or less.</p>