Healthy eating isn't easy when you eat out. Consider that steak dinner delivers 1160 calories, an order of pasta can pile up as many as 1200 calories, and an order of nachos serves up 2016 calories. But you wouldn't know that from looking at a menu. According to a new survey released today by the Center for Science in the Public Interest, many chain restaurants fail when it comes to doling out nutrition information. Our nutrition expert, Leslie Beck, joins us this morning to give us a few tips on navigating menus.

  • Read the results of the study here

Question: How bad are nutrition numbers for restaurant meals?

That's the problem. With the exception of fast food outlets, very few chains have bothered to have their menu items analyzed for calories, fat and sodium. Last November, Canada AM and the Globe and Mail sent adult and kids menu items to a lab for analysis and found shockingly high numbers.

Just about every entr�e came in over 1000 calories. Sodium content was as high of 4550 milligrams for chicken fajitas. When we added in an appetizer, a beverage and a dessert calorie counts climbed to more than 2000. The meals we analyzed were piled high calories, saturated fat and sodium.

I checked out Boston Pizza's website the other day. Guess how many calories an order of Pad Thai with chicken has?? 2110 calories!! And 47 grams of fat! The entr�e Crispy Chicken Pecan Salad had 1100 calories, 86 g of fat and 1310 milligrams of sodium!

To put these numbers in perspective, consider the average adult needs about 2000 calories and no more than 65 grams of fat and 2300 milligrams of sodium per day.

Over the years, restaurant portions have become bigger and bigger. And that means more calories, fat, sodium and sugar. Far more than we need in one meal, and in some cases more than we need in an entire day.

Question: Any tips to minimize the damage when eating out?

Plan your meal in advance. Go on the restaurant's website to see if nutrition info is available. Then decide ahead of time what you will order. This will also help prevent giving into to last minute cravings. You need to do your homework first.

Question:  What about chain restaurants that don't have nutrition information on its website. What are your tips for reducing fat and sodium intake?

1) Downsize your portion

  • Order two appetizers instead of a large entr�e or share an entr�e with your dining companion. Or order a kid's size meal. Or order half to be served, and half to be wrapped up to go.
  • Don't clean your plate. Eat no more than three-quarters the food you're served and take the rest home in a doggie bag.
  • Share one dessert with your dining companions. After eating a large meal, no one needs another 500 plus calories. Chances are, all you're really craving is a taste.

2) Be fat conscious

  • Order grilled meat, fish or chicken without butter or oil.
  • Choose tomato-based pasta dishes rather than creamy ones
  • Stick with broth-based soups such as vegetable, minestrone, lentil and bean. Chowders, bisques and cream-based soups are much higher in fat, especially saturated fat.
  • Forgo the butter or olive oil that's served with the bread.
  • Ask for substitutions. Order steamed veggies or green salad instead of French fries or mashed potatoes.
  • Ask for salsa with a baked potato instead of butter, sour cream, cheese or bacon. Salsa is fat free and very low in calories.
  • Order sandwiches without butter, mayonnaise or "special sauce". Ask for mustard with adds flavour with virtually no calories
  • Watch out for healthy-sounding salads. Salad entrees that come laden with cheese, bacon nuts and plenty of dressing can have more fat and calories than an all-dressed burger.
  • Order salad dressings, sauces and sour cream "on the side" and use only a little. Use the fork method.

3) Be assertive

  • If you don't know what's in a dish or don't know the serving size, ask.
  • Ask items not on the menu like fat reduced salad dressings, lemon juice, salsa, and whole grain bread, even if they're not on the menu. Order breakfast for dinner (e.g. an egg white omelette).
  • Request a double order of vegetables instead of white rice or potatoes.
  • If you tend to overindulge on bread, ask the server to not bring the breadbasket.

4) Don't deprive yourself.

  • If you're craving fries, ask for half & half (half fries, half salad). Or split a dessert.
  • Eating out should be a treat.