Calories on Menus

How many calories do I need each day?

• We need energy every day to fuel our basic body functions and physical activity. Calories are a measure of energy in the food and drinks we eat. 
• The number of calories you need is based on your age, gender and level of activity.
• On average, adults and youth (ages 13 and older) need 2,000 calories a day, and children (ages 4 to 12) need 1,500 calories a day.
• It is important to remember that individual needs may vary.

Calories for kids

• Calorie needs are different for each child. If your child asks about calories, tell them that calories give their body energy to learn and play.
• Avoid making calories sound like a bad thing that they need to limit or do without. Children are growing and need enough energy to grow well.
• If you have concerns about your child's eating habits, speak with your child's primary care provider.

Dining out with your kids

• Parents should do the ordering. As the parent, you decide what foods to offer at meals and snacks. The child's job is to decide how much to eat, and whether to eat at all.
• Kids' menu choices are often not very healthy. Order from the adult menu and split the meal with your child, or between your kids. You can also ask for half-portions, or ask for half of the meal to be packed up to go.
• Let children eat without pressure. Pressure includes praising, reminding, bribing, punishing, shaming, begging and withholding dessert, treats or fun activities. Trust your child to eat the amount of food that is right for them.
• Role model healthy food choices. If your child sees you eating healthy food, they will be more likely to eat healthy food too.

Calories for teens

• Healthy bodies come in many shapes and sizes. If your teen asks about calories, talk to them about listening to their body's hunger and fullness cues - trusting their body to eat when they are hungry, and knowing when they are full.
• Encourage your teen to eat a variety of foods from Canada's Food Guide instead of focusing on calories.
• If you have concerns about your teen's eating habits, speak with their primary care provider.

Dining out with your teens

• Let teens eat without pressure. Pressure includes praising, reminding, bribing, punishing, shaming, begging and withholding dessert, treats or fun activities. Trust your teen to eat the amount of food that is right for them.
• Role model healthy food choices. If your teen sees you eating healthy food, they will be more likely to eat healthy food too.

Tips for making meals and snacks healthier when dining out

Including calories on menus can help you and your family make informed choices when you are eating meals and snacks outside of the home. Dining out often leads to getting bigger portions and more calories and sodium than you need.

• Become familiar with Canada's Food Guide. Canada's Food Guide can help you eat a balanced diet wherever you're eating - out with friends or at home.

• Ask how food is prepared. Foods that have been steamed, baked, broiled, grilled or roasted are healthier than foods that have been deep-fried or breaded.

• Fill up on veggies! Try salad instead of fries, or double the veggies on sandwiches, subs or wraps.

• Skip sugary drinks. Make water your drink of choice.

• Increase your fibre with whole grains. Many restaurants now offer whole wheat or whole grain buns, tortilla wraps, pasta, or pizza crust.

• Get sauce on the side. Sauces, condiments, dressings and spreads often contain a lot of fat and sodium. Ask for these on the side and then use just enough to get some flavour.

• Read the nutrition information. Many restaurants have full nutrition information on their website. Look for healthier options with more fibre and vitamins and less calories, sugar, fat, and sodium. 

• Keep it small. Portion sizes at restaurants are usually bigger than you would normally eat at home. Ask for half portions, share a meal with a friend, or pack up part of your meal to take home.

• Balance your choices. Balance the choice that you feel is less healthy with a healthier choice (e.g., fried chicken with a baked potato instead of fries). Choose smaller portions or share less healthy choices with friends. If you overindulge at one meal, make a healthier choice at your next meal.

Restaurant meal make over

Why is the lower calorie meal healthier?

• Switching the chicken order from dark meat to white meat without skin is a healthier choice.
• The baked potato is made using a healthier cooking method of baking compared to the fries which are deep-fried.
• Adding a salad provides more vegetables to help you get the nutrients you need for good health.
• Many restaurant meals contain a lot of sodium. You can lower the sodium by using less dipping sauce and salad dressing.