Calories on the Menu: A Smart Guide to Eating Out

Eating out can fit into a healthy lifestyle. Understanding calorie and nutrition information on menus helps you choose meals that support your health goals—without giving up enjoyment.

Why Menu Calories Matter

Many meals eaten away from home contain more calories, sodium, and saturated fat than meals prepared at home. Over time, this can make it harder to maintain a healthy weight or manage conditions like high blood pressure, diabetes, or heart disease.

Menu nutrition information gives you tools to:

Compare options before ordering
Choose portions that work for you
Balance higher-calorie meals with lighter choices later

Step 1: Know Your Calorie Needs

Everyone’s calorie needs are different and depend on factors like:

Age
Sex
Height and weight
Activity level
Health conditions

Helpful reference point:
Many adults use 2,000 calories per day as a general guide, but your personal needs may be higher or lower.

You can find an estimated calorie needs calculator from the FDA at: https://www.fda.gov/media/112972/download?attachment , but make sure to discuss your findings with your healthcare provider before making any significant changes.

If you’re unsure what’s right for you, a healthcare provider or dietitian can help determine your individual calorie range.

Step 2: Look for Nutrition Information

You may find calorie and nutrition details:

On menu boards or printed menus
Next to menu items online or in restaurant apps
Upon request (for full nutrition details like fat, sodium, or fiber)

Where calories are commonly listed:

Chain restaurants
Coffee shops
Fast-casual and fast-food restaurants
Bakeries and ice cream shops

Where calories may not be listed:

Small independent restaurants
Bakery display cases
Foods made to order (e.g., deli counters)
Transportation food services (airports, trains, food trucks)

Understanding Menu Listings

Single number: Calories for one standard serving
Range: Indicates different flavors or preparation options
Slash format (e.g., 400/650): Shows calories for two different choices

Step 3: Make the Best Choice for You

Healthy eating is about flexibility and balance, not perfection.

Helpful tips when ordering:

Compare similar items and choose the one that best fits your goals
Watch added calories from sauces, dressings, and toppings
Choose grilled, baked, roasted, or steamed options when possible
Add vegetables or fruit as sides when available
Consider portion size—saving half for later is okay

Beverages count too

Calories from drinks add up quickly. Lower-calorie options include:

Water or sparkling water
Unsweetened tea
Diet or zero-calorie beverages (if appropriate for you)

Remember:

One meal does not define your overall health
Enjoying food is part of a healthy lifestyle
Small, consistent choices can make a meaningful difference over time

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.