This document provides tips for dining out in a healthy manner. It warns that menus can encourage overeating and many dishes are high in fat and sodium. It advises watching portion sizes at salad bars, choosing low-fat dressings, and looking for keywords like "grilled" or "baked" instead of "fried" when selecting entrees. The document also suggests asking about ingredients, substitutions, and sauces and having items prepared without added fat or sodium. Overall, it promotes making healthy choices while dining out through awareness of calories, fat and sodium amounts.

1. Dining out Dangers Fit Fresh Cuisine Presents

3. All (that you shouldn’t) EAT! Overeating encouraged by the pricing High fat & Sodium foods Limited Fresh Options

4. Salad Bar Stress Watch portion sizes Limit cheese, croutons, nuts Vinaigrette or Low-Fat dressings

5. Honey Mustard Dressing 190 Cal 22 g Fat No- Fat Honey Mustard 70 cal 0 g Fat

6. 10 min, 6 mph

7. Google it Menus Nutritional Info Third party American Heart Association Men’s Health

8. And the winner is……

10. Pan Fried

11. Creamy

13. Grilled

14. Broiled

15. Baked

17. 5 min, vigorously

18. Look for a Labeling System “Low- Cal” “Low- Fat” “Heart Healthy” “Diet Friendly”

19. Avoid the Halo Effect Weight Management Asian Chicken Salad™ Grilled Chicken, Romaine, Snow Peas, Carrots, Bean Sprouts, Green Onions, Crispy Noodles, Almonds and Sesame Seeds Served with a Low-Cal Sesame-Soy Dressing. 570 kcal, 2 g Sat. Fat 2600 mg Sodium !!

20. 108 %

21. Do you have any Q’s?

22. Get to know your server What is the portion size? 7 oz filet, 7 oz salmon filet 740 cal, 43 g Fat

23. One Hour

24. What are the Ingredients? “Specially Sauces” can be especially scary Cooking methods Eliminate ambiguities

25. Frontega Chicken Panini: Chipotle Mayonnaise Sauce160 kcal, 17g Fat

26. 15 min, vigorous

27. Can I substitute…..?

28. Make A Request Grilled, steamed Sauce and dressings on the side Half the Entrée

29. Chicken and Shrimp Carbonara: 1440 Cal, 80g Fat

30. 1 hr, 8 min

31. Congratulations Picked the Restaurant Evaluated menu Look for keywords Ask Q’s Place the order

32. Don’t Cheat while you Wait Drink water Skip the extra bread & butter

33. 480 Cal, 39 g Fat

34. 25 min

35. Dinner is Served…..

36. Portion Control Eat what you need Veggies, fruit, lean meats Watch the extras Flavor can be added with salsas, ketchup, mustard, pickles ect. Limit Carbohydrates and Fat

37. 590 kcal, 1210 mg Sodium

38. 1 hr 10 min, Freestyle

39. Keep it Simple