Many major cities like New York, Philadelphia and Seattle are now requiring eating establishments to put calorie counts  on their menu items. But, what’s the point?

Do people really even know how much is too much?

Most people require under 2,000 calories per day. And actually, if you’re trying to lose weight, the number can be  more in the 1,200 to 1,800 range (to determine actual caloric needs, a lot depends on activity level, current weight, body structure, etc…).

So, if you go to McDonalds and see that a Quarter Pounder and large fries is going to be well over 900 calories will that help you make a better dietary decision?

Maybe… maybe not.

I’ve talked to many people who have no idea what their caloric needs are for the day. And, I’ve talked to many people who think that calories are the only part of the story. In other words, they think “Ok, I can have that fast food meal to the tune of 900 calories, I’ll just be careful for the rest of the day…”

The truth about the calories you take in…

It’s not just about the numbers. It’s about the quality of the calories. You take in 900 calories of junk – guess what? Your body has no idea what to do with it. And no, it doesn’t just pass through your system. Some of it does… but a lot of it gets stored as fat.

And, calorie counting is not an exact science. Most of the time, calorie counts are a food company’s best guess. No one knows 100% how you are going to metabolize the calories you take in, or how fast or slow they’re going to burn… or even really how much you’re actually 100% taking in.

That is not permission to just ignore calories… it’s just a head’s up that you’re going to have to mindfully eat – pay attention… how do you REALLY feel after you eat out at a restaurant? Hungry 20 minutes later? Stuffed beyond belief? Low energy for the rest of the day?

You need to be educated about what YOUR body needs, and you need to be aware of how YOU feel after you’ve eaten when you eat out.

The best thing you can do…

Honestly, the best thing you can do is to limit how often you eat out. Stay away from anything processed (fast food is NOT fresh), watch your portion sizes, and mindfully eat.

I know – it’s not the easy answer. But it is THE answer. The truth of it is, you can’t eat out all the time AND be healthy and full of vitality. You just can’t.

Believe me, I’m no saint.

Do I eat out? Yep. When I was 30 pounds heavier, I was eating out at least 4 times per week. Now? I try to limit it to two. And, I watch my portion size, and I watch what I order.

Am I perfect all the time? Yes.

Ha ha – Just kidding. I am far from perfect. I get tempted by the fries, and the pizza (oh the pizza!), and dessert… ask my husband if I ever DON’T order dessert…

What I am is, aware. I’m not mindless about eating anymore. I have (mostly) overcome the emotional eating that I was trapped in. So I (rarely) use food to fill the void.

And, I made changes slowly and gradually so that I could more easily incorporate the good habits into my life. When it comes to this stuff, that’s my best advice… what one small thing can you change this week to move in the direction you want to go? Once you’ve incorporated that small change, incorporate another little something that you know you can handle.

Take it One. Step. At. A Time.

**For more great inspiration and advice on healthy living, check out Prevention not Prescriptions on Kathleen’s blog. She’s got a fantastic podcast and Facebook Group as well.