Your carbs/protein/calories when you eat somewhere that doesn't have any nutritional information. I started my third week phase today (YES!) and ate mashed potatoes at a cafeteria and have no idea how to figure that.

I hope everyone is having a great day!

I use the Lose It! app for my smartphone. It has a huge database, including restaurants and a bar code scanner feature. I've used it since the day I got home from the hospital and it's helped me tremendously.

Like Mis73 I use a smart phone ap. Mine is Calorie Counter by Fat Secret.

I just typed in mashed potatoes... there are restaurent mashed potatoes, boxed brand names...fresh but if you dont know but you just know they are instant lets say... you can get a general idea of the calorie count along with other nut info. Its not accurate but it should be close enough. There is 220 calories in a cup of mashed potatoes made from dry flakes. If they were fresh made with milk and butter 1 c is about 237 calories.

Thanks ladies!!

Also, don't be afraid to ask what is in the food and how it is prepared. We have some items in our work cafeteria that I was unsure about (ie. their cottage cheese, was it lowfat, etc). They brought out the container for me to see. On their Breakfast yogurt parfaits they emailed their main office (our caf is run by Sodexho) and emailed me back the nutritional values.

Lastly, when going out make the obvious choices of grilled over fried, order foods w/ the sauce on the side, minus mayo, things like that so you know there are no heavy added calories.

Thanks for the info!