THE ULTIMATE EATING OUT CHEAT SHEET!

How to avoid making BIG mistakes with your nutrition when eating out or ordering takeaway

Aivaras & Joe Fitness Experts One of the biggest nutritional questions I get asked is:

Does one night out really matter?

Much to my clients’ dismay my answer is always YES!

When it comes to nutrition, consistency is key. Why ruin a week where you have stuck hard to your diet plan, visited the gym 3-4 times, and said no to all those tempting treats, by consuming a calorie-laden meal that will cause your blood sugar to spike and will often lead to other temptations?!

So what do you do?

Forgo any fun and never go out again in order to stick to your nutritionally healthy lifestyle?

No! That is simply unsustainable… the answer is to smart.

One night out does matter if you are going to throw caution to the wind and eat whatever you feel like. BUT if you’re smart - and think about the nutritional content of the meal you’re ordering and make healthy swaps - eating out can be as healthy as eating in!

The key is knowing the nutritional content of what’s on your plate and to help you do this I have produced this helpful eBook packed full of great information about what to choose and what to lose.

The ‘Ultimate Eating Out Cheat Sheet’ has been specifically designed to help you make the right choices and make eating out less daunting.

So remember, healthy eating is not about depriving yourself; it’s about eating smarter!

DISCLAIMER All food items we have presented in this document were found during online searches; as a result some are missing specific components due to the companies involved not posting all the information. We decided not to try and fill in these blanks as it would be guesswork. When it came to restaurants, because there is such variability we chose to look at the major food types, pub meals, Indian, Italian, Chinese & Mexican along with a smattering of specific restaurants. DRINKING FAVOURITE DRINKS FIZZY HEALTHY SWAPS drinks, aswellafewhealthyalternatives. Below weshowthesugarcontentofsomenation’s favouritefizzyandsoft • • • • • • Aside from beingahugesource ofhiddencaloriestheyhavebeenlinkedto: nutritional valuewhatsoever. understandable astheseare packedwithsugar, chemicalsandoftenhaveno adult deathseveryyearandadvisingtheycouldleadtolifelonghealthproblems. It’s overfizzydrinks,claimingtheycaused184,000 In 2015scientistsissuedawarning J20 Appletiser Fanta Mountain Dew Pepsi Coke DRINK Black Tea /FruitTea Sparkling Water Water DRINK Red Bull Volvic Flavoured Water Capri Sun(Kids) Innocent Smoothie(Orange) Monster NRG

Speeding uptheageingprocess Increased brainhyperactivity Cause ofliverdamage Risk ofleadingtodiabetes Raised riskofheartdisease and breast cancer Increased riskofcancersincludingprostate, pancreatic AMOUNT AMOUNT Regular 250ml 250ml 200ml 250ml 440ml 275ml 250ml 330ml 330ml 330ml 330ml 250ml 250ml CALORIES CALORIES 113 140 138 220 144 160 170 150 140 48 88 3 0 0 (kcal) (kcal) SUGAR SUGAR (g) (g) 0.3 22 14 18 26 54 20 32 44 48 41 39 0 0 COFFEE CULTURE coffee favouritescoffee HEALTHY SWAPS calories notallcoffeeisequal. enjoying coffee,weshouldkeepitinmindthatwhencomestosugarand Pret aMangerandCaféNero too.Sowhileweshouldneverfeelguiltyabout http://www.costa.co.uk/nutrition/ The figures beloware basedonCostaCoffeenutritionfactsheet: especially ifyouare notthinkinghowyouare drinking! to enjoysomecoffee(orcafé)culture, itisapotentialsource ofmanyhiddencalories, While there isnothingbetterthantakingabreak from thestresseslife ofmodern-day chain, havingover1,300outlets. a result itisanindustrygrowing by6%annuallywithCostaCoffee,Britain’s biggest It isfairtosayweintheUKhavealoveaffairwithhumblecoffeebean,andas Full Milk Iced Cappuccino Iced MochaFullMilk Milk Iced ChaiLatteFull Milk Hot ChocolateFull Cooler Raspberry Fruit Blackberry and Flat WhiteFullMilk Latte Skimmed Milk Coffee Frostino Full Espresso Iced Americano Cappuccino FullMilk Flat WhiteFullMilk Macchiato FullMilk Black Tea Americano FullMilk DRINK Black Americano DRINK AMOUNT AMOUNT Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small Primo /Small CALORIES CALORIES but are broadly applicabletoStarbucks, 184 215 109 29 58 46 59 66 31 10 11 59 18 3 2 6 (kcal) (kcal) SUGAR SUGAR 28.6 22.9 10.0 4.0 7.3 4.1 8.8 4.5 0.7 2.4 0.3 8.3 4.1 1.2 0.1 0.4 (g) (g) FAT FAT FAT FAT 1.0 2.0 0.4 8.6 0.0 3.5 0.5 1.0 0.3 0.1 0.1 5.9 3.5 0.8 0.0 0.3 (g) (g) PROTEIN PROTEIN 0.9 1.6 5.0 7.5 0.2 3.0 6.9 0.9 0.7 0.1 5.3 1.0 3.0 0.3 0.0 0.1 (g) (g) THE USUAL SUSPECTS SUSPECTS USUAL THE HEALTHY SWAPS • • because whenitcomestofriesanddrinkstheadviceissimple: We are justgoingtofocusonthemainmealsrather than theaccompaniments your mealsensibly. Afterall,wealldeserveatreat everynowandthen. ourselves. Soratherthannevergoingtoadrive-through again,whynotsimplyselect We allknowfastfoodisbadforus,butitseemsasanationwejustcannothelp (5) Chicken Nuggets Sandwich McChicken Cheese Burger OPTION MEAL Filet-o-Fish Chicken One Crispy GarlicMayo and Bacon Crispy Chicken One Mayo Chicken Grilled Garlic Salad Grilled Chicken ITEM

black tea likesparklingwateror Swap thefizzydrinksforhealthyalternatives Swap downasize,sofrom large tomediumorsmall AMOUNT Primo /Small AMOUNT /coffee http://www.mcdonalds.co.uk/ukhome/meal_builder.html Taken from McDonald’s mealbuilder: McDonalds Nuggets Salad Burger Burger Burger Burger Burger Salad Wrap (kcal) CALORIES (kcal) CALORIES 329 479 316 216 388 508 518 301 345 133 SUGAR SUGAR 5.4 3.4 3.0 0.5 7.1 9.0 7.3 16 0.3 3.3 (g) (g) FAT FAT FAT FAT 2.6 21 16 11 16 25 27 12 3.7 11 (g) (g) PROTEIN PROTEIN 15 22 25 13 17 26 31 16 25 20 (g) (g) 1.3 1.8 1.2 0.43 1.4 2.3 2.5 1.6 SALT 1.3 0.7 SALT (g) (g) FAST FOOD HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE (6) Chicken Nuggets Chicken Salad ITEM Veggie Fish BLT ChickenWrap Chicken Royal Bacon, Cheese& Angus Classic Big King Whopper Cheese Burger OPTION MEAL AMOUNT Burger King http://www.burgerking.co.uk/menu Taken from BurgerKing’s website: AMOUNT Nuggets Salad Burger Burger Burger Burger Burger Burger Burger Wrap (kcal) CALORIES (kcal) CALORIES 290 210 500 300 550 440 380 680 580 442 SUGAR SUGAR <1 11 10 6 6 9 7 4 7 6 (g) (g) FAT FAT FAT FAT 18 10 35 12 26 20 17 40 29 24 (g) (g) PROTEIN PROTEIN 17 16 27 16 15 18 22 30 31 24 (g) (g) SALT SALT 0.55 0.67 1.56 1.72 0.85 0.96 1.4 0.9 0.6 0.8 (g) (g) FAST FOOD HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE Veggie RiceBox BBQ Wrap Plain SaladPot ITEM Veggie Burger King Fish BLT ChickenWrap Fillet BoxMeal Zinger Burger Fillet Tower Burger Bucket 6-piece Bargain Zinger Twister OPTION MEAL AMOUNT Rice &Salad https://www.kfc.co.uk/our-food) https://www.kfc.co.uk/nutrition.pdf Taken from KFC’s nutritionPDF: KFC AMOUNT Salad Wrap Chicken Burger Burger Burger Burger Pieces Wrap Wrap Meal (kcal) CALORIES (kcal) CALORIES 1080 307 270 185 670 480 550 440 380 450 620 SUGAR SUGAR 1.6 1.3 0.9 5.5 5.7 9.8 12 9 7 4 7 (g) (g)

(for more informationsee: FAT FAT FAT FAT 20.2 17.5 7.9 7.3 36 20 26 20 17 40 26 (g) (g) PROTEIN PROTEIN 16.3 36.3 25.2 25.7 9.2 3.9 15 18 22 30 32 (g) (g) SALT SALT 1.48 1.07 1.56 1.72 1.7 1.4 0.9 2.4 3.6 1.6 2.6 (g) (g) FAST FOOD HEALTHY SWAPS http://www.subway.com/en-gb/menunutrition/nutrition Taken from ’s nutritionalfactsheet,whichcanbefound: Subway THE USUAL SUSPECTS SUSPECTS USUAL THE with Italianwhite(198kcal,4.9gsugar, 1.9gfat,0.7gsalt) P: SWA Sub Low FatHam Salad Turkey Breast ITEM Spicy ItalianSalad Ranch Melt Chicken andBacon Cheese Bacon, Eggand Tuna Melt Meatball Marinara Steak andCheese Big BeefMelt OPTION MEAL Italianherbandcheesebread (314kcal,5.1gsugar, 4.9gfat,0,9gsalt) AMOUNT AMOUNT Sandwich Sandwich Sandwich Sandwich Sandwich Sandwich Salad Salad Salad (kcal) CALORIES (kcal) CALORIES 290 108 314 334 337 356 439 355 403 SUGAR SUGAR 13.5 7.5 6.4 6.4 6.6 5.3 7.3 9.0 7.9 (g) (g) FAT FAT FAT FAT 24.9 18.4 12.1 11.6 16.2 15.3 4.4 1.8 7.0 (g) (g) SALT SALT 1.07 1.6 2.3 1.9 1.6 1.6 1.9 1.7 1.6 (g) (g) FAST FOOD HEALTHY SWAPS Swap yourclassicandstuffedcrustforItalian,downsizefrom largetomedium THE USUAL SUSPECTS SUSPECTS USUAL THE All basedonmediumclassics,valuesgivenare foroneslice. Stuffed Crust Margherita Classic Margherita Margherita Italian Margherita Italian ITEM Super Supreme Chicken Supreme Meat Feast The MeatyOne Texan BBQ Veggie Sizzler Sizzler Beef preme Vegetarian Su Supreme Hawaiian Farmhouse Classic OPTION MEAL - AMOUNT 2b9cacf2cb45a16d9d431a5afbb67d87.pdf : https://www.pizzahut.co.uk/order/pdfs/Nutritional-Information. Taken from PizzaHut’s nutritionfactsheet: Hut Pizza Slice Pizza Slice Pizza Slice Pizza Slice AMOUNT Medium Pizza Slice Pizza Slice Pizza Slice Pizza Slice Pizza Slice Pizza Slice Pizza Slice Pizza Slice Pizza Slice Pizza Slice Pizza Slice Large Large Large Medium Medium Medium Medium Medium Medium Medium Medium Medium Medium Medium (kcal) CALORIES (kcal) CALORIES 275 160 154 135 200 152 197 207 169 147 161 147 176 151 149 SUGAR SUGAR 1.4 1.2 1.2 0.9 1.5 1.4 1.3 1.4 2.0 1.7 1.7 1.8 1.4 1.7 1.1 (g) (g) FAT FAT FAT FAT 11.7 6.2 6.2 5.3 9.4 5.0 8.9 9.4 5.8 4.9 6.0 4.9 7.6 5.0 5.1 (g) (g) PROTEIN PROTEIN 12.7 11.2 7.0 6.9 5.9 9.4 7.6 9.7 9.0 6.0 7.0 6.1 7.6 6.8 6.9 (g) (g) SALT SALT 1.12 0.53 0.61 0.53 0.76 0.53 0.62 0.44 0.65 0.61 0.9 0.5 0.9 0.9 0.6 (g) (g) EATING OUT • make bettermenuchoices. tohelpyou can bedaunting.Thisiswhywehaveputtogethersome‘QuickTips’ When youare tryingtowatchwhatyoueatthethoughtofeatingoutatarestaurant • • • • • • • • Italian • • • • • • • Indian Swap cakeforsorbetandcoffee own amount Ask forthedressing ontheside,thenyoucanlimityour Wholegrain pastaistheonlyyoushouldconsider Go grilled,notfriedorbreaded vegetables andmakesure youtuckintothemfirst If youare choosingpasta,optforonewithloadsofsautéed opt foratomato-basedsauceovercreamy one Red isbest,oratleastwhenitcomestopastasauces;always seafood independentofwhetheritisgrilled,bakedorstewed Choose seafoodoverpastaandpizzas;Italiansare famedfortheir you upandminestrone ispackedfullofhighfibre beans Soup -yoursecret weapon-istheperfectappetiserto fill anti-inflammatory andanticancerproperties Enjoy thebenefitsofturmericwithitsantioxidant, Go lightonrice Say notonaan,chooseroti instead Go leanandswaplambdishesforchickenorshrimp (full fatcream) cheese), ghee-basedmeals(aclarifiedbutter),andmalaise Stay clearofthehighfatdishes,includingpaneers(high oven-grilled cookingisafarhealthieroption Go grillednotfried;chooseTandoori options asthe often deep-fried,sonopakorasorsamosas Skip theappetisers,asmostare highinfatsandcarbs Chinese • Wonton soup is a great starter and will fill you up before the more calorific mains • Go for steamed dishes or those that have only been lightly stir-fried • Swap white rice for brown and never choose fried! • Choose lean proteins like chicken and shrimp over beef and pork • Don’t be tempted by the overly sticky or sweet sauce options • Opt for dumplings as a side rather than spring rolls • Choose dishes heavy on vegetables, rather than those that are protein and noodle based • Practice portion control when it comes to the All You Can Eat Buffet!

Pub Meals • Swap deep fried starters and mains for their pan-fried or grilled equivalents • Ditch the starter and opt for extra vegetables and salads • Say no to bread and rolls! • Don’t get hooked on bar snacks before you sit down to eat • Choose ham, chicken and fish, over sausages, pies and ribs • Have baked potato or mashed potato rather than chips • Swap salad dressing for balsamic vinegar and olive oil • If you are going for a pie, choose chicken and not steak • Ask for sauces to come on the side so you can limit the amount you use EATING OUTEATING eating out HEALTHY SWAPS All basedonmediumspicechoice. SUSPECTS USUAL THE https://www.nandos.co.uk/food/menu Taken from Nandosnutritioninformationfoundontheirmenu: Nando’s Pitta Grilled Chicken Burger Grilled Chicken Wrap Grilled Chicken ITEM Chicken Salad Quinoa and Chicken Salad Super Grain Haloumi Burger Mushroom and Vegetarian Burger Butterfly Chicken 10 Wings ½ Chicken Plain ¼Breast ¼ Breast OPTION MEAL Caesar Salad AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion (kcal) CALORIES (kcal) CALORIES 374 387 715 464 572 468 669 462 330 955 577 278 298 SUGAR SUGAR 17.2 18.9 3.8 4.8 3.7 9.8 2.7 9.2 0.3 0.5 0.4 0.2 0.3 (g) (g) FAT FAT FAT FAT 23.5 25.8 28.6 21.5 38.8 13.7 57.8 26.1 6.6 8.3 8.6 8.6 11 (g) (g) PROTEIN PROTEIN 107.8 65.1 36.7 44.3 20.1 17.2 57.2 82.1 35 35 38 52 52 (g) (g) SALT SALT 2.5 2.5 3.7 2.4 2.7 2.1 3.4 3.7 2.2 5.7 2.6 1.2 1.7 (g) (g) eating out HEALTHY SWAPS TGI Fridays THE USUAL SUSPECTS SUSPECTS USUAL THE Look forthehearthbakedoptionsandreduce thecalories! https://www.tgifridays.com/pdf/nutrition.pdf Nutritional informationsourced from TGIFridays’nutritionalfactsheet: sauce Cheese dipping with Craftbeer warm Pretzel Hearth baked sauce Cheese dipping with Craftbeer Warm Pretzel Flatbread BBQ Chicken Hearth baked Flatbread BBQ Chicken ITEM Flatbread Spinach Florentine Chicken Sesame Jack Skins Loaded Potato Nachos Chicken Toasted Chicken Wings Buffalo OPTION MEAL AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion (kcal) CALORIES (kcal) CALORIES 1080 1190 1090 1620 1060 590 610 530 610 720 SUGAR SUGAR

100 10 18 18 9 4 9 6 5 1 (g) (g) FAT FAT FAT FAT 126 47 60 26 28 28 35 91 67 48 (g) (g) PROTEIN PROTEIN 39 40 23 23 18 39 51 19 57 71

(g) (g) SALT SALT 2.9 3.2 1.1 2.7 1.9 1.8 2.2 2.6 1 1 (g) (g) eating out normal favourites. healthier hotsauce.Alsothinkportioncontrol, choosingtheir‘little’versionsof Swap yoursauces–exchangecalorie-ladenketchup,A1sauceandBBQfor HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE ?la=en-GB fiveguys.com/-/media/Public-Site/Files/NutritionAllergensAugust182015US.ashx Taken from FiveGuys’nutritioninformationfoundontheirwebsite: Little Hamburger Hot Sauce A1 BBQ Sauce Ketchup ITEM Bacon/Cheese Bacon Burger Cheese Burger Bacon/Cheese Dog Bacon Dog Cheese Dog Kosher Hotdog OPTION MEAL BLT Sandwich Veggie Sandwich Burger

AMOUNT AMOUNT 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 (kcal) CALORIES (kcal) CALORIES 480 700 533 440 920 780 840 695 625 615 545 15 60 20 0 CARBS CARBS 40.5 40.5 42 60 40 39 40 40 40 15 39 39 0 3 5 (g) (g) FAT FAT FAT FAT 34 15 62 50 55 48 42 35 35 26 43 0 0 0 0 (g) (g) PROTEIN PROTEIN http://www. ------(g) (g) SALT (mg) SALT 0.38 0.43 200 280 400 160 0.9 1.0 1.3 0.7 1.0 1.7 1.4 1.4 1.1 (g) - eating out Take awaythedressing andlosethecaloriesstraightaway! HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE Bills-Core-and-Set-Nutrition-July17.pdf https://d1k0w6lyhojuj5.cloudfront.net/wp-content/uploads/2013/06/20130217/ Taken from nutritioninformationfoundontheirwebsite: Bill’s Salad Seared Salmon Ricotta Rosti Pan Seabassand Naked Hamburger Macaroni Cheese Halloumi Salad Diablo Gnocchi Chicken Paillard Summer Salad Fish Pie OPTION MEAL Add dressing Plain Salad Skewers with Mojo Chicken Add Dressing Salad Chicken Caesar ITEM AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 1 1 1 (kcal) CALORIES (kcal) CALORIES 1167 522 310 627 728 664 612 525 356 928 596 695 940 97 SUGAR SUGAR 16.5 17.2 12.2 11.4 3.7 7.6 8.8 1.2 5.1 6.1 0.8 3.2 0.7 2.4 (g) (g) FAT FAT FAT FAT 53.6 35.8 42.1 38.1 66.3 21.3 69.2 25.1 63 43 41 10 35 41 (g) (g) PROTEIN PROTEIN 38.3 26.7 40.2 37.5 45.3 21.6 39.1 53.4 0.1 3.5 35 47 65 65 (g) (g) SALT (mg) SALT 1.8 2.1 3.6 2.5 6.7 3.2 4.1 1.6 1.3 3.1 0.2 1.1 1.0 2.5 (g) eating out Think aboutyourbase–ifwanttocutthosecalories,thinkthin! HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE formation-for-your-menu-available https://www.pizzaexpress.com/help-and-contact/do-you-have-full-nutritional-in Taken from PizzaExpress’ nutritioninformationfoundontheirwebsite: Pizza Express Piccolo base base Classic main ITEM Sloppy Giuseppe Pianta La Reine Americano Caesar Salad Risotto Calamari Bruschetta Dough Balls OPTION MEAL AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion Pizza Pizza 1 pizza 1 pizza 1 pizza 1 pizza (kcal) CALORIES (kcal) CALORIES 224 448 842 916 770 844 349 379 636 412 361 SUGAR SUGAR 14.6 13.5 10.5 10.6 2.7 2.1 3.7 4.4 1.8 1.6 3.2 (g) (g) FAT FAT FAT FAT 30.8 43.0 25.8 32.6 25.4 21.1 44.7 19.5 16.4 1.6 3.2 (g) (g) PROTEIN PROTEIN 45.0 27.8 39.4 41.1 16.1 11.9 12.1 10.5 17.8 9.1 8.9 (g) (g) SALT (mg) SALT 4.7 5.2 4.6 4.9 1.7 1.7 2.8 1.9 1.8 1.2 2.4 (g) - eating out to significantly reduce yourcalories. When goingtoaburgerjointconsidertheveggieoptionifyouare lookingforaway HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE Taken from informationfoundon Byron’s Smoking Hot Beef Jerky (no bun) Skinny Burger Hamburger Skin onChips Chicken Burger Burger Blue Cheese Courgette Fries OPTION MEAL Veggie Burger Byron Burger ITEM AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion (kcal) CALORIES (kcal) CALORIES myfitnesspal.com andfatsecret.co.uk 383 700 126 700 426 271 550 735 185 CARBS CARBS 31.7 1.9 32 34 40 12 46 70 - (g) (g) FAT FAT FAT FAT 22.9 3.8 55 15 28 44 15 25 9 (g) (g) PROTEIN PROTEIN 20.4 12.8 22.6 32 52 14 15 35 3 (g) (g)

SALT (mg) SALT ------(g) eating out THE USUAL SUSPECTS SUSPECTS USUAL THE calories fadeaway. When itcomestosoupslookswapcreamy onesforclearbroths andwatchthe HEALTHY SWAPS and Basil Spicy Tomato Roast Tomato Creamy Slow ITEM Chicken Hotpot Lemon andHerb Hotpot Italian Meatball Pot Wakame MisoWok Wok Pot Vegetable Gyzon Wok Pot Hoisin DuckGyzon Wok Pot Chicken Ramen Italian meatball Soup Leak andPotato Hungarian Goulash Chicken Laksa Garden Veg Soup Chicken and Beef Ragu OPTION MEAL and SoftCheese Smoked Salmon Turkey Slaw Salad Roast Chicken Tuna Mayo Ham andegg Chicken andBacon Ploughmans Cheese Sandwich Beef &Horseradish Chicken Hotpot Vietnamese Mac ‘n’Cheese AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion their website: Taken from EAT’s nutritioninformationfoundon EAT (kcal) CALORIES (kcal) CALORIES 104 320 168 283 367 163 327 365 567 543 700 405 549 544 648 630 147 300 392 262 304 280 267 341

https://eat.co.uk SUGAR SUGAR 15.6 15.2 11.5 24.4 10.8 10.1 27.9 10.4 7.6 4.4 2.8 5.5 4.1 2.1 3.1 2.4 3.9 8.3 5.9 7.0 9.6 7.2 3.3 6 (g) (g) FAT FAT FAT FAT 24.4 10.7 15.4 16.6 24.8 11.5 11.7 22.7 37.3 15.6 1.2 4.6 9.7 2.6 5.9 8.5 3.5 8.4 28 31 28 20 2 8 (g) (g) PROTEIN PROTEIN 20.9 11.4 20.5 17.3 31.4 29.2 28.5 23.8 20.2 20.1 26.2 28.3 13.8 24.5 16.8 19.6 19.7 3.6 4.8 7.4 7.2 18 21 10 (g) (g) (mg) SALT SALT 1.2 1.6 0.8 1.2 2.8 3.3 2.4 2.6 2.3 1.9 1.2 1.8 3.9 3.6 4.1 3.6 1.5 2.7 1.2 2.1 2 2 2 2 (g) eating out THE USUAL SUSPECTS SUSPECTS USUAL THE dressing. Soaskforsmallportionsandthedressing ontheside. Ordering asaladisn’t alwaysthehealthiestoption,especiallywhenitcomeswith HEALTHY SWAPS Superfood Salad Classic Superfood Salad Classic Jamie’s Big5 Jamie’s Big5 Caesar J1 Chicken Caesar J1 Chicken ITEM Oxtail Lasagne Caprese Mezzuluna Prawn Linguine Bolognese Gennaro Tagliatelle atelle Bolognese Vegetable Tagli Vegetarian Plank Meat Plank Crispy Squid Tomato Bruschetta OPTION MEAL Melanzane Pizza Porkie Pizza Julietta Pizza Roast Aubergine Sirloin Steak8oz - AMOUNT 1 portionsmall 1 portionsmall 1 portionsmall 1 portionlarge 1 portionlarge 1 portionlarge AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 pizza 1 pizza 1 pizza Large large https://www.jamieoliver.com/italian/menu Italian website: Taken from nutritioninformationfoundonJamie’s Jamie’s Italian (kcal) CALORIES (kcal) CALORIES 1070 440 220 615 307 200 104 949 913 873 305 441 476 708 836 651 474 335 482 200 SUGAR SUGAR 30 15 12 8 4 6 3 8 6 9 3 8 8 6 3 7 6 4 2 5 (g) (g) FAT FAT FAT FAT 22 11 25 13 11 44 40 38 20 77 22 21 24 38 18 36 26 43 12 5 (g) (g) PROTEIN PROTEIN 19 10 23 11 10 41 43 41 56 23 24 34 28 21 14 18 17 6 8 9 (g) (g) (mg) SALT SALT 30 2 1 1 1 1 3 5 3 1 2 3 4 2 2 3 2 2 1 1 (g) eating out THE USUAL SUSPECTS SUSPECTS USUAL THE Fill upwithlowcaloriestarters! HEALTHY SWAPS Soup and Lemongrass Coconut, Ginger pickles Japanese style Miso Soupand ITEM Beef Kushiyaki Steak Soda Chicken Itami Beef Hansetsu Teriyaki Ebi Raisukaree Cha Han Chicken andPrawn Chicken ChaHan Sea BassTerryaki Sauce Yaki Sobaand Chili BeefRamen OPTION MEAL AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion (kcal) CALORIES (kcal) CALORIES 144 calories/ http://www.myfitnesspal.com/nutrtion-facts- myfitnesspal.com: Taken from nutritioninformationfoundon Wagamama 911 279 713 450 535 598 400 478 539 520 46 CARBS SUGAR 106.8 18.3 52.2 86.8 33.5 133 100 6.1 5.8 57 43 52 (g) (g) FAT FAT FAT FAT 17.6 18.3 19.5 15.1 23.1 7.1 4.5 8.7 15 15 0 5 (g) (g) PROTEIN PROTEIN 68.1 43.1 12.3 14.7 25.3 44.5 1.5 3.1 60 27 14 9 (g) (g) (mg) SALT SALT ------(g) eating out HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE Swap friedfoodsforsoup-baseddishestodramaticallyreduce calories. Handroll TemakiCalifornian Yasai Temaki Handroll Temaki Crispy SalmonSkin Tuna Maki Salmon Maki Avo Maki Dragon Roll Ginza Roll Smoke SalmonRoll Ebi Roll Yasai Roll Yo! Roll Rolls California Hoisin DuckBao Crispy ChickenWings Okonomiyaki Chicken KaraAge Cod Nanbanzuke Miso BeefRamen Curry BeefRamen Seafood Udon Soft ShellCrabTempura Tempura Shrimp Popcorn Tempura Kakiage Vegetable Chicken Gyoza Vegetable Gyoza Pork Teriyaki Chicken Teriyaki Chicken KatsuCurry Beef Katsu Prawn Katsu Chicken Katsu OPTION MEAL Furikake Fries Miso Soup ITEM AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion http://yosushi.mysaffronportal.com saffron portal: Taken from nutritioninformationfoundonYo! Sushi’s my Yo! Suchi! (kcal) CALORIES (kcal) CALORIES 523 300 519 152 122 164 179 184 115 122 131 178 250 220 127 170 140 142 226 244 146 319 156 345 378 316 219 341 162 119 111 223 60 99 SUGAR SUGAR <0.1 <0.5 <0.5 8.9 2.4 2.6 0.7 1.0 2.1 4.0 2.2 3.1 3.1 3.2 2.6 6.0 2.7 2.7 5.5 2.7 2.6 9.0 2.0 0.1 2.4 8.0 6.4 3.2 6.9 21 14 12 14 11 (g) (g) FAT FAT FAT FAT 1.4 8.7 7.5 3.9 9.3 3.3 2.4 1.2 2.3 4.5 8.1 1.3 3.2 5.6 4.7 5.9 0.7 5.5 0.6 6.1 3.6 9.2 5.5 5.6 3.9 9.5 32 16 11 13 15 16 10 18 (g) (g) PROTEIN PROTEIN ------(g) (g) SALT (mg) SALT 0.67 0.48 0.69 0.69 0.91 0.66 0.88 0.95 0.56 0.74 0.97 2.3 2.4 1.2 0.7 1.6 1.8 1.0 1.0 1.5 3.3 1.3 3.4 0.9 2.2 0.7 1.3 1.6 1.7 3.1 2.5 0.8 1.2 0.6 (g) eating out THE USUAL SUSPECTS SUSPECTS USUAL THE Choose grilledeverytime! HEALTHY SWAPS Sandwich Grilled Chicken Sandwich Chicken Breast ITEM Super Breakfast Roll Regular Breakfast Mighty Mac Cheese Burger Regular Burger Chicken SnackBox Chicken Wrap Portion Chicken Tender Chicken Drumstick OPTION MEAL AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 3 1 (kcal) CALORIES (kcal) CALORIES 235.47 480.9 240 384 282 180 661 603 367 989 432 SUPERSUBS-Rev003.pdf SUPERMACS-PAPA-JOHNS- loads/2015/06/2015_99-Nutritional-A3- http://supermacs.ie/wp-content/up Supermac’s website: Taken from nutritioninformationfoundonthe Supermac’s SUGAR SUGAR Trace 3.91 0.93 5.06 7.79 5.89 5.28 0.45 2.55 8.0 0.2 (g) (g) FAT FAT FAT FAT 17.42 56.36 34.83 19.90 18.60 49.24 14.42 7.15 7.17 12.6 14.5

(g) (g) PROTEIN PROTEIN 18.22 50.95 35.86 18.60 13.62 49.70 33.64 35.7 29.5 48 28 (g) (g) - (mg) SALT SALT 1.79 1.45 3.03 3.33 2.13 2.02 1.78 2.50 2.22 1.4 1 (g) eating out HEALTHY SWAPS THE USUAL SUSPECTS SUSPECTS USUAL THE Think aboutyourcheesechoicewhenhavingitonburger! Quinoa Salad GBK Salad Chilli ChickSalad Falafel VegetarianCalifornian Billy theKidVegetarian Persian Lamb Salvador Buffalo Speciality Satay Chicken Chicken Classic Panko Chicken BaconPesterella Chicken Cam andCranberry Cajun BluePankoChicken Cajun BlueChicken The Stack The Mighty The Don Taxi Driver Major Tom Kiwiburger Habanero Camemburger Avocado Bacon American Cheese andBaconwith Bourbon Street Cheese Mayo Blue Cheesewith Classic 6ozBeefBurger OPTION MEAL Applewood Smoked Classic with Leicester Classic withRed Cheddar Classic with Cheese American Classic with ITEM AMOUNT AMOUNT 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion 1 portion default/files/brick_files/GBK-Nutritional-Info.pdf Burger Kitchen’s website: Taken from nutritioninformationPDFfoundonGourmet (kcal) CALORIES CALORIES (kcal) 284 283 284 273 272 115 103 218 198 228 269 256 259 171 148 243 163 194 142 312 263 275 223 249 186 232 267 228 226 230 311 265 SUGAR SUGAR 4.3 4.3 4.3 5.1 3.5 2.9 4.3 3.6 5.6 4.6 4.1 4.1 4.5 3.7 3.2 4.8 4.4 3.5 2.3 3.4 2.6 5.4 6.2 3.3 2.7 3.7 4.3 5 7 3 4 5 (g) (g) https://www.gbk.co.uk/sites/ FAT FAT FAT FAT 17.9 13.7 22.7 10.6 12.5 15.6 16.5 15.7 14.3 10.3 21.5 16.8 17.6 12.8 16.3 10.8 12.8 15.1 14.5 14.1 13.9 21.4 15.4 9.9 9.6 9.8 7.9 8.6 8.7 18 18 8 (g) (g) PROTEIN PROTEIN 16.9 15.7 15.8 12.1 14.9 13.1 13.1 14.8 12.6 10.6 17.7 15.5 12.3 14.9 11.1 14.2 12.8 13.2 13.9 14.6 15.7 191 8.4 2.5 6.8 5.9 7.1 6.5 9.7 17 17 10 (g) (g) SALT (mg) SALT 1.1 1.1 1.1 1.4 0.7 0.2 0.4 1.7 0.8 1.1 1.4 0.7 1.3 1.1 0.9 0.9 0.9 0.4 0.7 1.5 1.4 1.2 1.4 1.4 0.7 0.9 1.3 1.2 1.5 0.9 1.1 1.0 (g) We hope you’ve enjoyed this EBook. If you’re ready to transform your body and your life then we encourage you to call us on: 01392300875 or head to our facebook page: www.facebook.com/OakmontFitness

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