According to recent survey results by the National Restaurant Association 3 out of 4 American adults are trying to eat a healthier diet than they were a couple of years ago. That’s good news. However, it may not translate into fewer calories consumed when eating out. If anything Americans are eating just as much if not more.

There seems to be a misperception about healthy foods and calories. Healthy and low calorie are not necessarily one and the same. The sad truth is that no matter how careful you may be it is all too easy to consume more calories then you might estimate. Why is that?

The results of a 2008 study published in the Journal of Consumer Research suggests that consumers are more likely to underestimate the total calories eaten when they choose food that is perceived as being healthy as opposed to unhealthy. Although the research involved perceptions of food from fast-food restaurants, I suspect the same would hold true for other restaurants as well.

The participants in the study underestimated the number of calories in main dishes. Believing that they were eating fewer calories then they actually were, they went on to choose additional calories in the form of side dishes, drinks, or desserts. In addition, these extra dishes had up to 131 percent more calories if the main dish was perceived as being healthy versus unhealthy.

Image via Wikipedia Knowing the calorie count ahead of time would solve some of the problem. But that’s a lot easier said then done! What I try to do is keep in mind those restaurants that have healthier food choices along with lower calorie counts. (A Low Calorie Restaurant Food Guide) When it is just my husband and me that works reasonably well. Throw children, other family, or friends into the mix and it doesn’t work quite so well!

Just as may happen to you, I end up at restaurants without enough advance knowledge of the food choices and calorie counts. When this happens the truth of the matter is that I can and do misjudge the calorie count. I can think of a couple of examples of situations that I encountered recently.

A few months back, I was at Bruegger’s with family. I love bagels as much or more than anyone else! But I tend to avoid this restaurant because I have found most of the choices on the menu to be high calorie. (Some of the soups seem to be healthy low calorie choices.) The day I was there, I encountered a new sandwich offering called the “softwich”. As I recall there were a couple of healthy sounding possibilities with this new line, the Mediterranean Softwich (hummus, muenster cheese, sun dried tomato spread, lettuce, and red onions) and the Thai Peanut Chicken Softwich (chicken fajita strips, cucumber, peanut sauce, lettuce, alfalfa sprouts, and a little cream cheese).

I enquired about the softwich and it was explained to me that a softwich is basically a bagel but it is softer and not so dense. So I reasoned that it would have fewer calories then the typical large and dense bagel. I was wrong. It is actually larger than a regular bagel and has more calories not less! I should have asked for the calorie count. (At chain restaurants this information should be available.)

I chose to order a Thai Peanut Chicken Softwich instead of the Mediterranean. Fortunately, that turned out to be the better choice in terms of calories but it was still more then I would have liked.

Mediterranean Softwich (790 Calories - Ouch!)

15 grams saturated fat
11 grams dietary fiber
13 grams of sugar
30 grams of protein

(15 grams of saturated fat and 13 grams of sugar are a lot for a seemingly healthy sandwich!)

Thai Peanut Chicken Softwich (590 Calories!)

2.5 grams of saturated fat
5 grams of fiber
18 grams of sugar (Likely in the sauce which came served on the side)
36 grams of protein

I chose to use very little sauce on my Thai Peanut Chicken Softwich and as such knocked the calorie count down to maybe 500 calories or so. That was better but still a good 50-100 calories more than I had estimated. It’s just all too easy to do.

Another situation I encountered was with a “treat” I selected to go with my cafe latte (made with skim milk) from Starbucks yesterday. I can’t afford to eat sweets very often but there it was, a Berry Stella looking and “sounding” as healthy and tempting as a treat could be.

A new offering from sometime in July, the Berry Stella is a star-shaped bakery treat listed as having “whole grain goodness”. The small cake-like offering is topped with raspberries, blueberries, and whole oats. It caught my eye, seemed to be a “healthy” choice, and I simply couldn’t walk away…

How did I fare? Well that tasty little treat had 280 calories! Was it healthy? For a treat, yes. Low calorie? No! One Petite Vanilla Scone, on the other hand, has only 130 calories. However, the first three ingredients for the Berry Stella listed in order are oats, brown sugar, and whole wheat flour. The first three ingredients for the Petite Vanilla Scone are enriched wheat flour, vanilla bean glaze (basically sugar), and heavy cream.

Berry Stella is the healthier but higher calorie choice. So do you choose healthy or lower calorie? My recommendation is to go with the healthier choice most of the time. BUT if you don’t know the calorie count (if possible do ask!) and you are on a low calorie diet, then only eat half. Save half for later or share with a friend!

Have a great week, watch those calories and, whenever possible, eat healthy!

What could be better than an ice cold drink in the hot summer months? Or how about a steaming cup of coffee or tea when the north winds bring us snow and ice? We live in a culture with an endless number of appealing beverage choices. Are you paying attention to the calories? They can quickly add up! Having a sense of what choices to make will help you manage your calorie intake.

You may want to take a moment and read an article I posted earlier on how beverages are quite literally making people fat. (The Calories You Drink May Be Making You Fat!) Beverages may account for more hidden calories than anything we eat.

Fortunately there is a place for healthy beverages in a low calorie diet. What is important to keep in mind is the need to choose low fat and unsweetened or at least minimally sweetened whenever possible.

Coffee and tea offer many benefits in the way of antioxidants. But you’ll want to watch the sugar. Whether or not to use low calorie or calorie-free sweeteners is a personal choice. I prefer not to use any because I have doubts about their long-term safety but many health professionals would disagree with my position. I also don’t like the flavor some sweeteners impart. The ultimate decision is yours. Something else to keep in mind is whether or not caffeine is a good choice for you. (To learn more about the health benefits and drawbacks to caffeine read: “Caffeine: the good, the bad, and the maybe“.

Low fat milk can be a good source of much needed calcium, protein, and other vitamins and minerals but it is not the only choice. Consider soy milk, nut-based milk (such as almond), rice or other grain-based milk. However, the nutrient content of non-dairy milks will not be as good as cow’s milk unless you pick brands that are fortified with calcium and other nutrients. Soy milk has about the same or slightly less protein than cow’s milk. Rice and other grain-based milks typically have little protein.

If you would like to read more about the health benefits, nutrition, and availability of non-dairy milk, I recommend a detailed and informative article written by dietitian and vegan, Stephanie Gall. (Vegetarian Journal, Jan-March, 2008)

Although fruit juice offers nutritional benefits, I recommend limiting the amount of fruit juice you drink. You’ll get more fiber and other nutrients by eating fresh fruit. (You still need to watch the calories. Read Low Calorie Fruits: 100 Calories or Less)
In addition, fruit may give you more of a sense of fullness and satisfaction then fruit juice. This relates to the difference in the way our bodies have evolved to perceive the calories in food versus the calories in beverages

Image via Wikipedia

My list of beverage choices for 100 calories or less is by no means exhaustive or necessarily accurate for the beverages you purchase. Make it a habit to check the nutrition labels for the products you buy from the store. Ask for the nutrition information on menu choices when you visit a coffee shop. I believe most chain restaurants are required by law to have that information available for customers. However, you won’t find it to be on the menu boards unless you’re at a chain restaurant and happen to be in New York City (Calorie, Weight, and Restaurants, summer 2008).

In general, when you are watching your calorie intake, you will want to avoid frapuccinos, mocha lattes, and steamers. Ask for the lists and take a look yourself. I think you will be just as shocked as I am each time I look at the actual calorie counts.

Keeping track of beverage calories will go a long way with your efforts to lose weight or maintain weight loss.

Beverages: 100 calories or less*

WATER 0 calories

Reduced-fat milk (2%) 1/2 cup 60 calories
Low-fat milk (1%) 1/2 cup 50
Fat-free milk (skim) 1 cup 90 calories (80-90 calories)
Rice milk (fat-free) 1 cup 80
Almond milk (regular, plain) 1 cup 70
Soy milk 1 cup 100 (Soy Dream soy milk)
Buttermilk, cultured lowfat 1 cup 98

Cafe latte (with skim milk, unsweetened) 1 cup 80
Coffee, brewed and unsweetened 1 cup 5
Tea, brewed and unsweetened 1 cup 5
Rice milk iced latte 12 oz. 80
Rice milk latte 6 oz. 60
Soy milk chai latte 12 oz. 100 (Dunn Brothers Coffee)
Soy milk iced latte 12 oz. 70
Iced Green Tea Latte (with soy milk) 12 oz 90

Grape Juice 1/2 cup 75
Orange Juice 1/2 cup 55
Pineapple Juice 1/2 cup 70
Tomato Juice 1 cup 50
Vegetable Juice (V8) 1 cup 50

*The calorie counts will vary for some of these beverages (each brand will differ slightly in calorie counts and nutrients based on ingredients and fortification levels)