Navigating Restaurant Meals: A Practical Guide

How Flykitt Analyzes Restaurant Foods

Unlike generic health guides, Flykitt uses a sophisticated analysis system that evaluates restaurant menu items across multiple dimensions. Here's how we identify the true nutritional value and inflammatory potential of foods:

• •Protein Analysis: We evaluate not just protein quantity but also quality (optimal: grass-fed, wild-caught, pasture-raised; good: organic; acceptable: conventional; bad: heavily processed) and cooking method.
• •Carbohydrate Analysis: We identify refined carbs and added sugars, assessing both amount and whether they're removable (like a burger bun) or integral to the dish (like pasta).
• •Fat Analysis: We examine both fat quantity and quality, with special attention to seed oils, which are widespread in restaurants and highly inflammatory.
• •Vegetable Content: We assess the amount, quality, and cooking method of vegetables to identify micronutrient density.
• •Inflammation Factors: We perform a detailed assessment of common inflammatory triggers including gluten, dairy, alliums, nightshades, soy, and eggs, rating each as 'confirmed-present', 'likely-present', 'likely-none', or 'confirmed-none'.

This multi-dimensional analysis allows us to score foods based on your personal dietary preferences and restrictions, rather than using generic, one-size-fits-all ratings.

Navigating Cuisines: Hidden Inflammatory Ingredients

Each cuisine type has typical inflammatory ingredients and preparation methods that may not be obvious from menu descriptions. Here's what to watch for in common cuisine types:

The Seed Oil Problem

Industrially processed seed and vegetable oils are among the most common inflammatory ingredients in restaurant foods. Here's what you need to know:

• •Prevalence: Nearly all restaurants use seed oils (soybean, canola, corn, cottonseed) for cooking due to cost and stability at high temperatures.
• •Hidden Sources: Beyond obvious fried foods, seed oils appear in salad dressings, sauces, marinades, and even to finish grilled items.
• •By Cooking Method: Deep-fried items always contain seed oils; pan-fried/sautéed dishes typically do (unless specified); steamed, boiled, or grilled items may have less or none.
• •Best Alternatives: Olive oil, avocado oil, coconut oil, and real butter are healthier options but rarely used in restaurants unless specifically mentioned on the menu.
• •Navigation Strategy: Request 'dry' preparation methods; ask if olive oil can be substituted; order steamed or grilled items without added oils; request oil-based sauces and dressings on the side.

Identifying Hidden Sugars

Added sugars hide in many restaurant foods, often in unexpected places:

Gluten: Where It Hides

For those with gluten sensitivity, hidden sources of gluten in restaurants extend far beyond obvious bread and pasta:

• •Sauces & Condiments: Soy sauce, teriyaki sauce, some salad dressings, gravies (thickened with flour), malt vinegar
• •Soups & Broths: Many commercial stocks and broths contain gluten as a stabilizer; soups may be thickened with flour
• •Coatings & Dustings: Meats may be dusted with flour before cooking; vegetables might be coated for crispness
• •Cross-contamination: Shared fryers, grills, cutting boards, and pasta water create high risk in most kitchens
• •Flavorings: Malt flavoring in some marinades and seasonings contains gluten
• •Imitation meats/seafood: Often contain wheat protein as a binder
• •Navigation Strategy: Inform servers about gluten sensitivity; ask about dedicated preparation areas; stick to naturally gluten-free items without sauces; request simple preparations with oil, salt, herbs

Dairy Detection Guide

Dairy appears in many restaurant dishes beyond the obvious cheese and cream sources:

The Order Modification Framework

Based on Flykitt's analysis system, here's a framework for modifying restaurant orders to reduce inflammatory ingredients while maintaining satisfaction:

• •Protein-Forward Approach: Make high-quality protein the centerpiece of your meal (grilled, baked, or steamed rather than fried)
• •Request Cooking Method Changes: Ask for items to be grilled, steamed, or baked instead of fried; request 'dry' cooking or cooking in water
• •Substitute Side Items: Replace inflammatory sides (fries, pasta, rice) with non-starchy vegetables or salad with olive oil/vinegar
• •Sauce & Dressing Control: Always request sauces and dressings on the side to control portions and ingredients
• •Remove or Substitute Breads: Ask for lettuce wraps instead of buns/tortillas, or simply remove them
• •Add Healthy Fats: Request additions of avocado, olives, or olive oil to add satiety without inflammatory oils
• •Customize Using Menu Components: Look across the entire menu for healthy components that could be combined (vegetables from one dish, protein from another)

Recognizing Quality Indicators

Flykitt's scoring system gives preference to premium-quality ingredients. Here are key terms to look for on menus that suggest higher quality, less inflammatory foods:

• •Protein Quality Markers: 'Grass-fed', 'Grass-finished', 'Pasture-raised', 'Free-range', 'Wild-caught', 'Local', 'Sustainable', 'Heritage breed', 'Organic'
• •Cooking Method Indicators: 'Grilled', 'Steamed', 'Poached', 'Baked', 'Roasted', 'Raw', 'House-made', 'Scratch kitchen'
• •Oil Quality Mentions: 'Cooked in olive oil', 'Finished with EVOO', 'Avocado oil', 'Coconut oil'
• •Vegetable Quality Markers: 'Organic', 'Local', 'Farm-to-table', 'Seasonal', 'Fresh', 'Farmer's market'
• •Restaurant Philosophy Clues: Menus mentioning 'No seed oils', 'No processed ingredients', 'Sustainably sourced', 'Local farms'

Cuisine-Specific Safe Bets

When navigating different cuisines, these options tend to be lowest in inflammatory ingredients:

• •Mediterranean: Grilled meats with olive oil, lemon, and herbs; fish dishes; mezze plates with olives, hummus (without seed oils), and vegetables
• •Japanese: Sashimi; simple grilled items (yakitori without sweet sauce); clear broth soups; Japanese pickles
• •Mexican: Street-style grilled meats with cilantro, onion, and lime; guacamole with vegetables instead of chips; simmered meats (carnitas, barbacoa) with caution about added fats
• •Thai: Tom yum and other clear broth soups; larb (meat salad); grilled proteins; papaya salad (without added sugar)
• •Indian: Tandoori grilled items; dry curries rather than sauce-heavy ones; cucumber raita (if dairy is tolerated)
• •American: Simple grilled meats and vegetables; composed salads with olive oil dressing; roasted items without glazes or heavy sauces
• •Chinese: Steamed fish or vegetables; clear soups without starch thickeners; Buddha's delight (vegetable dish); white-cooked chicken (poached)

Using Flykitt to Navigate Restaurants

Flykitt's app applies our sophisticated analysis system to help you navigate restaurant menus based on your personal dietary preferences:

• •Personalized Filtering: Set your dietary preferences (avoiding gluten, dairy, seed oils, etc.) to see customized menu recommendations
• •Item-Level Analysis: View detailed breakdowns of protein quality, carb content, fat sources, and inflammatory triggers for each menu item
• •Modification Suggestions: Get specific recommendations for how to modify dishes to better match your dietary needs
• •Cuisine Guidance: Learn which menu sections and preparation methods are safest based on your restrictions
• •Restaurant Discovery: Find restaurants that offer higher-quality ingredients and cooking methods aligned with your preferences