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 DangersFit Fresh Cuisine Presents

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

4. Salad Bar StressWatch portion sizesLimit cheese, croutons, nutsVinaigrette or Low-Fat dressings

5. Honey Mustard Dressing190 Cal22 g FatNo- Fat Honey Mustard70 cal0 g Fat

6. 10 min, 6 mph

7. Google itMenusNutritional InfoThird partyAmerican Heart AssociationMen’s Health

8. And the winner is……

9. Look for KeywordsBad Deep Fried

10. Pan Fried

11. Creamy

12. CrispyGood Steamed

13. Grilled

14. Broiled

15. Baked

16. RoastedOriental Chicken SaladCrispy Chicken: 1310 cal, 93 g FatGrilled Chicken: 1240 cal, 77 g Fat

17. 5 min, vigorously

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

19. Avoid the Halo EffectWeight 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. Fat2600 mg Sodium !!

20. 108 %

21. Do you have any Q’s?

22. Get to know your serverWhat 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 scaryCooking methodsEliminate ambiguities

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

26. 15 min, vigorous

27. Can I substitute…..?

28. Make A RequestGrilled, steamedSauce and dressings on the sideHalf the Entrée

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

30. 1 hr, 8 min

31. CongratulationsPicked the RestaurantEvaluated menuLook for keywordsAsk Q’sPlace the order

32. Don’t Cheat while you WaitDrink waterSkip the extra bread & butter

33. 480 Cal, 39 g Fat