Calorie Tracking for Restaurant Workers

Why Restaurant Work Makes Weight Control Hard

• Free/discounted food — Unlimited temptation
• Late shift meals — Eating at 11 PM or later
• Tasting and nibbling — "Quality control" adds up
• Standing but not exercising — Active but not cardio
• Alcohol access — Shift drinks add calories
• Unpredictable schedule — Hard to meal prep

The Nibbling Problem

A few fries here, a taste of sauce there — it adds up:

• 5 fries from expo = 50 cal
• Bread slice with butter = 100 cal
• Taste of dessert = 75 cal
• Shift drink = 150-300 cal

Total: 400+ untracked calories per shift. That's 40 lbs/year.

Strategy 1: Plan Your Shift Meal

Most restaurants give a free or discounted meal. Make it count:

• Decide what you'll eat BEFORE your shift
• Choose protein + vegetables when possible
• Avoid the "I'll eat whatever's around" approach
• Eat during your break, not while working

Strategy 2: Set Nibbling Rules

You can't eliminate tasting entirely, but you can limit it:

• Only taste when genuinely necessary (quality check)
• Use a spoon, not fingers (more intentional)
• No eating from expo window
• Track all tastings mentally or with a quick photo

Strategy 3: Eat Before Your Shift

Don't start work hungry. Eat a real meal 2-3 hours before:

• Protein-rich (keeps you full longer)
• Complex carbs (steady energy)
• You'll resist temptation better with a full stomach

Late-Night Eating Strategy

If you get off at 11 PM or later:

• Lighter is better — Don't eat a full meal
• Protein-focused — Avoid heavy carbs before bed
• Have food ready at home — So you don't eat at the restaurant
• Example post-shift snack: Greek yogurt + berries (200 cal)

Better Restaurant Meal Choices

Managing Shift Drinks

Many restaurants offer post-shift drinks. If you participate:

• Limit to 1-2 drinks
• Choose lower-calorie options (vodka soda: 100 cal)
• Avoid sugary cocktails (300-500 cal each)
• Don't drink every shift