Happy Sunday! My boyfriend and I went to brunch this morning before I dropped him off at the airport. He selected the spot – a quaint French bakery with mouthwatering fresh bread called Flo Paris.
My first thought was, “Great. I guess this will be my untracked meal for the week…” Anyone else do that? It’s like as soon as someone picks an unfamiliar restaurant with no nutritional info you assume it has to be an untracked meal because you cannot possibly stick to your macros there. NOT TRUE! After browsing the online menu and some Yelp photos, I decided I wanted to order the prosciutto sandwich. I guesstimated the macros and went ahead and logged them so that I could plan the rest of my day around it and fit in this brunch, rather than just say “screw it” and have an untracked meal.
The macros I guesstimated were:
671 calories | 80 g carbs | 18 g fat | 46 g protein
I ate half the sandwich at the restaurant, and was satisfied with just half! So I thought to myself, why don’t I take the other half home, weigh it out, and see how good at guesstimating I am? So I did just that. I packed up the other half and was ready to test out my skills 🙂 .
The first step is to disassemble the sandwich. You need to weigh each ingredient individually for the best accuracy.
Next, weigh each ingredient on the food scale.
Once you have done that, compare the half that you just weighed to your guesstimated portions. I was pleased to find the sandwich was actually more macro-friendly than I thought it was! We are talking a 200 calorie difference here people!
457 calories | 60 g carbs | 11 g fat | 31.5 g protein
This is not to say you always need to take home half your plate and weigh for accuracy, it’s just to show you that it is an option! Now I can save this meal in MFP and next time I go I will know exactly what the macros are and won’t have to guesstimate.
You can do this with so many restaurant menu items. For example, you could take one piece of your favorite sushi roll home and weigh it out, then just multiply by the number of pieces you actually ate. At the same time, this process obviously won’t work for meals that are all mixed up like pasta or omelettes, but that’s when your practice at guesstimating comes in. The more you do it, the easier it will get!