For most couples, a major part of Valentine’s Day is dining out at a restaurant. Most require reservations several days, if not weeks, in advance of the date. As you think through your options, let nutrition be predominant a factor in your choice of restaurants.
Dining out is a major part of American culture throughout the year, making it challenging for those losing weight to stick to their diets. It is difficult to tell exactly what has been included in a restaurant dish, and at most restaurants, you cannot completely control how the food you select has been prepared. I recently published on a blog on some ways to address these challenges here. In summary, knowing nutritional information ahead of time, being wary of special terms like “healthy” and “diet,” ordering off the menu, and having a small snack prior to arriving at the restaurant can all save significant amounts of calories.
Most Restaurants Aim to Overfeed Us
Regardless of how well-prepared we are, it is important for Americans to know that most restaurants aim to overfeed customers. According to a study published in the Journal of the Academy of Nutrition and Dietetics, meals served at both chain and non-chain restaurants tend to contain between 1,205-1,496 calories per meal. Some of the most popular types of restaurants, including American, Italian, and Chinese, fell on the highest end of this range.
As you and your partner (or group of single friends) discuss Valentine’s Day restaurants, keep these best bets for dieters in mind. The amount of protein a meal provides is just as significant as the calorie count. If your meal is low in calories, but deficient in protein, you will feel hungry shortly thereafter and be more likely to overeat later on. Added sugars are another metric to avoid, though many of the restaurants I checked did not provide nutritional information on sugar in their meals. This is yet another reason why it is best to eat at home as often as possible.
Best Bets for Valentine’s Day Restaurants
Here are my top picks for popular chain restaurants. All of these meals contain less than 500 calories and at least 20 grams of protein.
| Restaurant | Best Pick | Calories | Protein |
| California Pizza Kitchen | Half Turkey California Club | 430 | 20 grams |
| Chili’s | 6 oz. Sirloin with Grilled Avocado | 420 | 39 grams |
| LongHorn Steakhouse | LongHorn Salmon | 300 | 33 grams |
| Olive Garden | Herb Grilled Salmon | 460 | 43 grams |
| On the Border | Border Smart Tomatillo Enchiladas, Chicken Tinga | 300 | 20 grams |
| Outback Steakhouse | Victoria’s Filet 6 oz. with Asparagus and Fresh Seasonal Mixed Veggies | 426 | 42 grams |
| P.F. Chang’s | 6 Shrimp Dumplings (steamed) and Spinach and Garlic Side | 450 | 41 grams |
| Ruby Tuesday | Chicken Fresco | 356 | 37 grams |
| Seasons 52 | Wood-Grilled Flat Iron Steak | 460 | 41 grams |
| Uno Chicago Grill | Baked Stuffed Spinoccoli | 360 | 50 grams |
If You Overate
Did you overeat at a restaurant recently? Don’t despair! Swap out your next meal for my refreshing pineapple mint smoothie. It contains ingredients that naturally ease bloating and nausea, and improve digestion, in addition to encouraging your metabolism to tap into excess fat for energy.
