EATING out GUIDE Learn Easy Ways to Stay on Track

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EATING OUT GUIDE Learn easy ways to stay on track

Get this, skip that SMART CHOICES

Restaurant Primer DINE WISELY starts on page 57 Pick This Not That 19 Retrain your brain for healthy eating. Small Changes Count 20 Breakfast & Brunch 22 Chinese 24 Diners & Family Restaurants 26 Fast Food 28 French & Continental 30 Indian 32 Italian 34 Japanese 36 Mexican 38 Seafood 40 Thai 44 Vegertarian 46

Grab & Go 48 When hunger strikes and your only option is a vending machine or food court, you can still stay on track.

Airport 49 Coffee Shop 50 Convenience Store 51 Deli & Sandwich Shop 53 Food Court & Mall 54 Movie Theater 55 Salad Shop 56 Sporting Event 57 Vending Machine 58

Get Eating Out Advice 1-800-585-5483 Call our trained counselors, 7 a.m to midnight ET, every day. 2 2 Dine Wisely 59 Pick diet-friendly foods at 30 of the most popular eateries nationwide. Applebee’s 60 Arby’s 61 Burger King 62 Carrabba’s Italian Grill 63 Chick-fil-A 64 Chili’s 65 Chipotle Mexican Grill 66 Cracker Barrel 67 Domino’s 68 Dunkin’ Donuts 69 Golden Corral 70 Jack in the Box 71 KFC 72 LongHorn Steakhouse 73 McDonald’s 74 IHOP 75 Olive Garden 76 Outback Steakhouse 77 P.F. Chang’s 78 Panera Bread 79 Pizza Hut 80 Red Lobster 81 Red Robin 82 Ruby Tuesday 83 Sonic 84 Starbucks 85 Subway 86 TGI Fridays 87 Taco Bell 88 Wendy’s 89

2 3 Event Survival Guide 90 Learn how to manage the temptation of special occasions. Handling the Holidays 91 Plan Ahead for Parties & Weddings 94

Portions Primer 97 Make any meal come closer to your meal plan by eating the right amount of each food type. Picture Your Plate and Eat Less 98 Fill Your Plate for Weight Loss BACK

4 Enjoy the convenience of tracking your meals, activity and weight loss progress at your fingertips with the FREE, easy-to-use NuMi app!

• One-touch tracking for Nutrisystem meals and non-Nutrisystem foods • Smart reminders to track your meals, drink water, workout and more • Daily articles, tips and recipes based on where you’re at in your journey • Exclusive contests, prizes and special offers for NuMi users only! • FREE GIFT when you download the app!

Find recipes, expert weight loss tips, success stories and more at The Leaf—fresh content added daily! leaf.nutrisystem.com

5 TAKE CONTROL OF EATING OUT

You are in control of what you order and how much of it you eat. Here’s how to avoid restaurant danger zones so you can have a diet-friendly meal and enjoy eating out.

Planning

• Choose a restaurant with healthy options: Check the listings starting on page 57, or look at menus and nutrition information online. Buffets may not be your best choice. • Plan what you will order before you go. Look for healthy and lean choices. • Don’t arrive starving. Eat on your regular schedule before you go. You can “save up” one or two items from another part of your meal plan to add to your restaurant meal, but don’t skip meals or snacks.

Ask the waiter not to bring a basket of bread, tortilla chips, or fired noodles.If others want them, put them as far way from you as possible. 6 [ STRATEGIES FOR SUCCESS ]

Ordering

• Focus on making the best choice, rather than on “getting your money’s worth.” • Order what you selected at home. If you didn’t get to pick ahead of time, ask questions to get something healthy. • Go ahead and make special requests, such as leaving off sauces or substituting a low-fat dressing. • Always order the small size; don’t supersize anything. Ask if you can order a kids’ meal (if there are healthy choices).

7 Eating Your Meal

• Before you begin, ask for a “to go” container and put part of your food away. • Pace yourself—eat slowly, savoring every bite. Put down your fork between bites. • Take frequent sips of your water. • Leave food on your plate. • Try to be the last one to finish. • Ask to have your plate taken away as soon as you’re done.

8 [ STRATEGIES FOR SUCCESS ]

Tips To Avoid Tripping Up

• Enjoy the experience. Notice the sights, sounds, and smells. Enjoy your company. Get into the conversation. • Focus on the food. Really notice the taste of each bite. Chew slowly and savor the flavors. • Go for flavor. Ask for lemon slices for your water. Request extra herbs and spices. • Stop before you feel stuffed. It takes 20 minutes for your brain to realize your stomach is full. So stop or pause eating when you feel about 80% full, that way when the 20 minutes kick in, you’ll realize how full you actually are. An easy way to eat right.. half your plate Fill with vegetables.

9 MAKE THE MOST OF MEALS OUT

Try these tips to navigate specific meals. You can make good choices and still enjoy a delicious breakfast, lunch, dinner, or dessert. breakfast

• Include fiber and protein in your breakfast to stay satisfied all morning. • Pack in fiber with foods made from whole grains, like whole wheat, oats, or rye. • Skip the butter. Instead, spread your bread with low-fat cheese, peanut butter or avocado for a healthy fat and protein boost. • Add fruit and veggies. Rather than high-fat meats and cheeses, try adding veggies like tomatoes and peppers to your omelets or fruit on your pancakes. • Choose whole fruit over juice. You’ll get more fiber from the fruit itself.

10 [ STRATEGIES FOR SUCCESS ]

lunch

• Avoid the afternoon slump by choosing a lunch that features lean protein such as turkey, chicken breast, roast beef, or shrimp. • Choose fatty fish like salmon, because they’re full of healthy omega-3s that can boost your post-lunch mood. • Pile on the vegetables wherever you can. Top sandwiches or pizza with them. Ask for steamed or grilled vegetables as a side dish. Have a small garden salad with low-fat or fat-free dressing. • Choose carbs wisely. Pick whole grains, brown rice, or fruit as part of your SmartCarb choices, rather than French fries or white bread. The healthier choices have a lot of vitamins and minerals, which can keep your brain sharp, keep you energized, and help you stay satisfied all afternoon.

11 dinner

• Watch your portions. Even healthy-sounding foods like salad and salmon may have extra calories added. Have a small portion and pack at least half in a to-go container, as at some restaurants, even a half portion can be too much. • Steer clear of fat-laden ingredients Avoid cream, mayo, oil, and cheese. Ask what’s in sauces, which often have diet-busters hidden inside.

choose* avoid

✓ Baked Au gratin ✓ Broiled Battered ✓ Grilled Breaded ✓ Herbs Crispy and spices Fried ✓ Roasted ✓ Rotisserie Gratinée ✓ Sautéed Pan-fried ✓ Steamed Scalloped

✓ Tomato sauce *Ask if the dish can be prepared without added fats.

12 [ STRATEGIES FOR SUCCESS ] appetizers & side dishes

• Go for the greens. Appetizers and side dishes are just made for slipping in some vegetables. Ask if there are any fats added. • Beware of sauces. Even the safest-sounding sauce, such as a vinegar reduction, may have plenty of butter added. Always ask. • Be realistic. If you order the French fries or nachos, will you really just eat a few? Good intentions might not be as effective as not ordering tempting foods.

13 LOOK TWICE AT SALADS

Which is the better choice at Applebees®: the Grilled Shrimp ‘N Spinach Salad or the 7 oz House Sirloin? The steak! The shrimp salad has 1,000 calories and 66 grams of fat! The steak has just 270 calories and 15 grams of fat. That’s certainly not a “health food”—it still has more calories and fat than a Nutrisystem® dinner entrée—but it’s not nearly as bad as the salad. Pick the wrong salad and you could be downing a full day’s calories in one meal. How can you pick a diet-friendly salad?

Be cautious with healthy toppings as sunflower seeds,such nuts, or dried fruit. The calories can add up quickly.

14 [ STRATEGIES FOR SUCCESS ]

choose

• Greens and non-starchy vegetables such as tomatoes, green peppers, onions, radishes, and cucumbers • ‌To make your own dressing with 1 Tbsp. vinegar and 1 tsp. olive oil • ‌Low-fat or fat-free dressings, 1 Tbsp. • ‌Spices and fresh herbs for a flavor boost (Ask for them. The kitchen probably has plenty.) • ‌Grilled shrimp, fish, or chicken breast for added protein • ‌Avocado, ⅛ whole fruit or 2 Tbsp. avoid

• ‌Creamy dressings, unless they are low-fat or fat-free • ‌Croutons and other toppings; use them sparingly, if at all

• ‌Fried tortilla or wonton strips

Nutrisystem is a registered trademark of Nutri/System IPHC, Inc. All other trademarks are trademarks or registered trademarks of their respective owners. All images are representative, not actual menu choices. 15 FIVE REASONS TO AVOID ALCOHOL

Drinking alcohol is not recommended on your program, because alcoholic beverages: • ‌Are high in calories • ‌Contain no nutrients your body needs • ‌Can cause dehydration, which could make you feel hungry • ‌May make you less careful about overeating • ‌Could leave you feeling poor the next day and therefore more prone to overeating • ‌May impact the effect of insulin and oral diabetes medications, resulting in dangerously low blood sugar levels

16 [ STRATEGIES FOR SUCCESS ]

If you decide to drink, consider choosing cocktails that contain calorie-free mixers such as seltzer or club soda with one shot of spirits (1 oz.). That combination will keep the calories moderate and help you stay hydrated.

17 desserts

• Look for fresh fruits or sorbets. These choices will be the healthiest on the menu. • Order‌ one dessert—and a lot of spoons. Sharing means you eat less. Be generous and just have a taste or two. • Stick‌ with coffee. Don’t even look at the dessert menu. Ask for your check, and then have your Nutrisystem® dessert after you get home. • Bring‌ a mint. If you like to have something sweet at the end of your meal, see if a mint will do the trick.

When serving yourself, put less on your plate –

because research shows you’re likely to eat almost all of it (92%).

* “The Perils of Plate Size: Waist, Waste, and Wallet” (2008), Brian Wansink and Koert van Ittersum, Journal of Marketing. 18 PICK THIS NOT THAT

get smart about menus Retrain your brain for healthier dining: Not every meal out is an excuse to splurge. The next time you go out to eat, think of it as just another meal—and another chance to stay on track. Every smart choice you make brings you a little closer to your goal!

19 SMALL CHANGES COUNT

Some eateries have menus packed with healthy choices, but many don’t. You may not find any truly diet-friendly foods available. But you can make small changes that add up to big savings in fat, caloriesand carbs. Don’t be reluctant to ask for a special order. Your waiter may be happy to earn a good tip, and you deserve to stick to your diet!

20 [ PICK THIS, NOT THAT ] ask for instead of Mustard Mayonnaise Pico de gallo Con queso Yogurt, low-fat Heavy cream or or fat-free sour cream Grilled mushrooms Bacon and onions Hot peppers Pepper Jack cheese Plain With cheese Steak sauce Béarnaise sauce Au jus Au gratin Marinara sauce Alfredo sauce

21 ask for instead of Oil and vinegar* Vinaigrette Fat-free dressing Regular dressing Brown rice White rice Non-starchy vegetables Potatoes, rice, or bread Broth soups Creamy soups 6” sub 12” (foot-long) sub Thin crust Thick crust Water or seltzer water Soda Sorbet Ice cream

*Sprinkle on a little of the oil yourself

22 [ PICK THIS, NOT THAT ] choose avoid

✓ Baked Breaded ✓ Barbecued Creamed ✓ Blanched Deep-fried ✓ Broiled French-fried ✓ Charbroiled Fried ✓ Grilled Tempura ✓ Marinated ✓ Plank-grilled ✓ Poached ✓ Roasted ✓ Sautéed ✓ Steamed ✓ Stir-fried

23 Breakfast & Brunch

order this

Canadian bacon whole wheat Cereal, high-fiber Fresh fruit Cottage cheese, fat-free Oatmeal or low-fat Scrambled eggs Egg substitute or Toast, whole grain egg whites Turkey sausage or bacon English muffin, Yogurt, low-fat or fat-free

served with

Butter substitute Jam or syrup, sugar-free Peanut butter

ask for it

Baked Broiled Poached Toasted

24 [ PICK THIS, NOT THAT ] ask if they can

Leave off the butter Put the toppings on the side Use less oil or use pan spray avoid

Bacon French toast Bagel Fried egg Butter Hash browns Cereal, high-sugar Home fries Cinnamon roll Pancakes Cream cheese Pastries Croissant Sausage Doughnut Waffles

25 Chinese

order this

Chicken dishes Shrimp, prawn, scallop, or fish dishes Chow mein Stir-fried dishes Dumplings, steamed Vegetable entrées Roasted pork dishes

served with

Black bean sauce Hot and spicy Lobster sauce

ask for it

On a sizzling platter Roasted Simmered Steamed Stir-fried

26 [ PICK THIS, NOT THAT ] ask if they can

Give you brown rice Put in less soy sauce instead of white Put the sauce on the side Leave off the crispy, Use chicken instead of duck fried wonton Use less oil avoid

Duck In a bird’s nest Egg foo young Sweet-and-sour sauce Egg rolls Fried, breaded, and crispy dishes

27 Diners & Family Restaurants

order this

Chicken dishes Salads Fajitas Soups, broth-based Fish dishes Stir-fried vegetable dishes

served with

Lettuce and tomato Onion Scallions

ask for it

Baked Blackened

Broiled At a new restaurant? Charbroiled Ask about portion sizes. You might decide to Marinated share or ask for a Mesquite-grilled smaller-size order. Roasted Spicy

28 [ PICK THIS, NOT THAT ] ask if they can

Add vegetables Replace french fires with Hold the sour cream a side salad or fruit or mayonnaise Serve an appetizer as Put dressing on the side your entrée avoid

Alfredo sauce Fried, golden, Burgers, large crispy foods Cheese-topped Garlic butter Cheese steaks Large, jumbo, stacked, or piled high Clubs Mayonnaise-based foods Crispy tortilla shell Melts Dressings and sauces, creamy and full-fat Soups, cream-based French fries

29 Fast Food

order this

A kids’ meal or small size Roast beef sandwich, Chicken sandwich, grilled junior-sized Fresh fruit Salad with dressing on the side Hamburger, small Water Milk, low-fat Yogurt, low-fat or fat-free

served with

No cheese Vegetable toppings

ask for it

Baked Fresh Broiled Grilled

30 [ PICK THIS, NOT THAT ] ask if they can

Leave off crispy onions Leave off the mayonnaise Serve it without heavy sauce Take off the cheese avoid

Batter-dipped choices Fried chicken or fish Burgers, double Mayonnaise Cheese Shakes Chicken nuggets Soda or strips, fried Special sauce Crispy or fried foods Supersized, extra-large, French fries (or have and value-packed portions a small—one serving is 10 fries!)

31 French & Continental

order this

Asparagus and other Pork, lean vegetables Soups, broth-based Beef, small cuts Vegetarian dishes Chicken, fish, shrimp, Whole grains shellfish

served with

Fruit compote Salsas Herbs Vinaigrette* Oil and vinegar* *Used sparingly

ask for it

Blackened Grilled Broiled Poached Cajun-spiced Roasted En brochette Steamed En papillote

32 [ PICK THIS, NOT THAT ] ask if they can

Bring extra forks for Put sauces, butter, and sharing dessert sour cream on the side Give you a half or Steam your vegetables petite portion Provide an extra plate so you can share avoid

Bread and butter Sauces, rich ones such as hollandaise Cheese and au gratin Soups, cream-based Fried appetizers Sour cream Mayonnaise Stuffed dishes

33 Indian

order this

Chicken dishes Lamb entrées Daal (lentil soup) Seafood dishes Kachumber and raita Vegetarian dishes (Indian-style salads)

served with

Basmati rice Lentils (limit to ¼ plate) Low-fat paneer (in sauce) Chapatti or roti Vegetables (unleavened wheat flatbread)

ask for it

Tandoori Tikka

34 [ PICK THIS, NOT THAT ] ask if they can

Put sauces on the side Skip the butter or ghee Use salt sparingly Use less oil in cooking avoid

Breads, fried or stuffed Pakora Crispy or deep-fried foods Samosa Desserts such as kheer, Soups and sauces, cream- kulfi, carrot halwa, lassi or coconut-based

35 Italian & Pizza

order this

Fish and seafood entrées Poultry dishes Lean meats Seafood appetizers, such as Pastas, whole wheat squid and mussels (limit to ¼ plate) Soups, broth-based Pizza, thin-crust Vegetables, marinated with vegetables

served with

Capers Marinara sauce Clam sauce, white or red Primavera (avoid/limit starchy veggies like peas) Florentine (spinach) Shallots, onions, Lemon sauce and garlic Light mushroom sauce Tomato-based sauces Wine-based sauces

ask for it

Baked Poached Broiled Toasted

36 [ PICK THIS, NOT THAT ] ask if they can

Make it appetizer size Serve you half and wrap Hold the sauce half to go Remove the bread basket Take the skin off the chicken before cooking avoid

Alfredo Pizza, deep-dish or Cannelloni thick-crust Carbonara Prosciutto and pancetta Creamy sauces Sausage Lasagna Stuffed with cheese Manicotti Tortellini Parmigiana White pizza Pepperoni Pesto

37 Japanese

order this

Edamame Soups Fish and shellfish dishes Steamed appetizers such Fresh fruit as shumai Poultry dishes Sushi and sashimi Salad Shabu-shabu (which you dip yourself)

served with

Ginger Wasabi

ask for it

Barbecued On skewers Braised Sautéed Broiled Served in broth Grilled Steamed Marinated Vinegared

38 [ PICK THIS, NOT THAT ] ask if they can

Cook with less sauce Substitute chicken for duck Put dressings and sauces Substitute scallops for beef on the side avoid

Aged tofu Katsu Agemono Soy-based dishes Battered Tempura Bean curd, fried Teriyaki Dumplings, fried Thick or salty sauces Fried and deep-fried foods

39 Mexican

order this

Black bean soup Fajitas Black beans Gazpacho Black olives Guacamole (limit to 10 small) (limit to 2 Tbsp.) Chili con carne Soft tacos Enchilada, chicken Spicy chicken or beef or beef

served with

Enchilada sauce Salsa (you can use it for salad dressing, too)

ask for it

Grilled Marinated Simmered Wrapped in a corn tortilla

40 [ PICK THIS, NOT THAT ] ask if they can

Ask for guacamole Put extra salsa on the side on the side Serve your salad without Hold the sour cream the fried shell and refried beans Leave off the cheese avoid

Cheese (con queso) Nachos Chorizo Refried beans (Mexican sausage) Sour cream Fried foods Tortilla chips Fried tortilla shell

41 Seafood

order this

Bluefish Salmon Halibut Shrimp Lobster Swordfish Mahi mahi Tilapia Monkfish Tuna Mussels Vegetables

served with

Fruit-based sauces Salsa Herbs and spices Tomato sauces Mustard-dill sauces Wine-based sauces

ask for it

Baked Mesquite-grilled Barbecued Plank-grilled Blackened Poached Broiled Spice-rubbed Cajun-style Steamed Kabobs

42 [ PICK THIS, NOT THAT ] ask if they can

Give you extra lemon Substitute salad for coleslaw wedges for seasoning Skip the butter and sour cream avoid

Batter-dipped Prepared in oil or butter Breaded and fried Stuffed or rolled Chowder or bisque soups Thermidor Cream or cheese sauces Fish and chips

43 Thai

order this

Mussels, steamed Soups, healthy choices such Thai Summer Rolls as tom yum koong, po taek Salads Vegetable-packed dishes Satay

served with

Bamboo shoots Ginger Basil sauce or basil leaves Lime juice Black mushrooms Hot sauce Fish sauce Napa Garlic

ask for it

Braised Steamed Sautéed Stir-fried

44 [ PICK THIS, NOT THAT ] ask if they can

Add more vegetables Substitute scallops or shrimp and use less meat in for beef in dish your order Put dressing on the side avoid

Coconut-milk dishes Eggplant (usually fried) Crispy Golden brown Curry dishes, cream- Soups high in sodium, such based or high-fat as tom ka gai, chicken- coconut soup Deep-fried Duck dishes (usually high in fat and fried)

45 Vegetarian

order this

Fruit Vegetables Lentils and beans Veggie burgers Salads Whole grains, couscous, Tofu, seitan, tempeh quinoa, brown rice

served with

Fruit topping Tomato sauce Lemon juice Vinegar-based sauces

ask for it

Baked Sautéed Grilled Skewered Roasted Steamed

46 [ PICK THIS, NOT THAT ] ask if they can

Hold the cheese Skip the butter Put sauces on the side Use less oil and salt Serve you an appetizer- in preparation size portion avoid

Cheese-based sauces Fried foods Crispy, deep-fried, golden Pesto Dressings, creamy or oily Soups, creamy

47 GRAB & GO

keep tabs You don’t need on little to avoid the coffee snacks — shop just because the bakery case is too appealing to they add up pass up. You can change your habits anywhere, even at the movie theater or ballpark. All you need is the know-how and some thinking ahead. The next 10 pages have ideas to help you plan what you’re going to get before you even set foot inside. 48 Airport [ GRAB & GO ] get this skip that

Coffee or tea Alcohol Crackers, whole wheat Candy bars with peanut butter Corn chips Dried fruit Crackers and cheese Energy bar Doughnuts Fresh fruit Energy drinks Mints, sugar-free Fast food Nuts, unsalted Fried foods Pizza, thin crust Ice cream with veggies Pastries Salad Pizza, pepperoni Seltzer water or sausage Sushi Potato chips Trail mix, unsalted Pretzel, large soft Water Soda Yogurt, low-fat or fat-free

49 Coffee Shop [ GRAB & GO ] DRINKS get this skip that

Cappuccino with fat-free, Cappuccino with whole low-fat, or soy milk milk, whipped cream Espresso Coffee or tea with sugar and cream Latte, fat-free or skinny Milk, fat-free or low-fat Cream Natural no-calorie High-calorie coffee drink sweeteners (Stevia) Fruit juice Protein shake with fat-free, Half-and-half low-fat, or soy milk Hot chocolate Soy milk Mochaccino with whole Tea or coffee with milk, whipped cream low-calorie creamer and Sugar artificial sweetener Whole milk Unsweetened iced tea Water

50 Coffee Shop [ GRAB & GO ] SNACKS get this skip that

Biscotti Bagels Butter substitute Biscuits Cottage cheese, fat-free Brownies or low-fat Butter Cream cheese, fat-free Cakes or low-fat Coffee cakes Fresh fruit Cookies Granola bar Cottage cheese, regular Granola with low-fat or fat-free yogurt Cream cheese, regular Jam or syrup, sugar-free Croissant Mixed nuts, unsalted Croissant sandwich Muffin, high-fiber, small Danish Sandwich, with lean meat Doughnuts on whole-grain bread Jam or syrup, regular Soups, broth-based Mixed nuts, salted Toast, whole-grain Pastries Turkey or beef jerky Scones Yogurt, low-fat or fat-free Soups, cream-based Yogurt, full-fat 51 Convenience Store [ GRAB & GO ]

get this skip that

Coffee or tea Beer Energy bar Brownies Fresh fruit Cakes Granola bar Candy Milk, low-fat Chips or fat-free Chocolate Protein bar Cookies Sparkling or seltzer Doughnuts water Ice cream Turkey or beef jerky Slushie Water Soda Yogurt, low-fat or fat-free

52 Deli & Sandwich Shop [ GRAB & GO ] get this skip that

Bread, pita, or wrap, Bacon whole-grain Beer Cheese, low-fat Cakes Chicken or turkey Candy Chicken or tuna salad with Cheese low-fat or fat-free mayo Chicken or tuna salad Fruit salad with regular mayo Milk, fat-free or low-fat Chips Mustard Fried egg sandwich Seltzer Grilled cheese Vegetables in sandwich: Hero, foot-long lettuce, tomatoes, onions, cucumbers, peppers Mayonnaise Vinegar Pepperoni Water Salami Soda

53 Food Court & Mall [ GRAB & GO ]

get this skip that

Chicken taco, soft shell Beef taco, hard shell Frozen yogurt Breaded and fried entrées Nuts, unsalted with white rice Pizza, thin-crust with Cinnamon rolls veggies French fries Salad Hot dog, with chili & cheese Sandwich, small, on Ice cream whole-grain bread Iced tea or lemonade, with lean meat sweetened Sautéed and stir-fried Nachos and cheese entrées with steamed veggies and brown rice Pizza, thick-crust with pepperoni and sausage Sorbet Pretzel with cheese or Sushi cinnamon sugar Unsweetened iced tea Soda Vegetables, steamed Submarine sandwich with high-fat meats Sushi, spicy rolls or tempura-based rolls Taco salad

54 Movie Theater [ GRAB & GO ] get this skip that

Junior Mints® Gummy bears or other Popcorn, ½ small, sugary candy no butter Ice cream bars Raisinets® Ice cream bites Unsweetened iced tea Nachos and cheese Water Pretzel, large soft Pretzel bites Soda

55 Salad Shop [ GRAB & GO ]

get this skip that

Avocado, ⅛ fruit Bacon bits or 2 Tbsp. Cheese Chickpeas Chicken salad Cottage cheese, low-fat Coleslaw or fat-free Croutons Crackers, whole-grain Dressing, regular Cranberries Egg with yolk Dressing, low-fat or fat-free Ham Egg Macaroni salad Lean meats Pasta salad Nuts Potato salad Raisins Roll, whole-grain, small Sunflower seeds Vegetables, red, green, yellow or orange (non-starchy)

56 Sporting Event [ GRAB & GO ] get this skip that

Chicken sandwich, grilled Beer Frozen yogurt Bratwurst Hamburger, small Cheesesteaks or hoagies Hot dog Cotton candy Peanuts, dry-roasted Caramel corn Pizza, thin-crust with French fries or onion rings veggies Funnel cake Popcorn, ½ small, Hot dog, jumbo or no butter chili cheese Salad Ice cream Sunflower seeds Nachos with cheese Unsweetened iced tea Peanuts, honey-roasted Veggie burger Pizza, thick-crust with Water pepperoni and sausage Popcorn, buttered Pretzel, soft with cheese Soda

57 Vending Machine [ GRAB & GO ]

get this skip that

Animal crackers Cakes Baked chips Candy bars Crackers, whole wheat Chips with peanut butter Cookies Dried fruit Corn chips Granola bars Doughnuts Gum Fruit drinks Mints Muffins Peanuts Pastries Popcorn, plain Popcorn, cheese Pretzels, whole wheat, Pork rinds unsalted Soda Raisins Seltzer Trail mix, unsalted Water

58 DINE WISELY

Portion sizes continue to grow at eat better many restaurants, making it tricky for your weight loss. So practicing at your healthy habits, like cooking and favorite preparing more foods at home, will places make a big impact on your health and weight, and Nutrisystem makes that simple. However, eating out is a part of life, so the following pages provide ideas to help keep calories in check at 30 popular eateries.*Be sure to limit the number of times you go out to eat. *Restaurant menu items change often; items subject to availability. Call a Nutrisystem counselor at 1-800-585-5483 with any eating out questions. 59 APPLEBEE’S® [ DINE WISELY ]

LUNCH IN PLACE OF

Pair a side of seasonal vegetables with 1 Nutrisystem® grilled shrimp or a bowl of chicken noodle lunch entrée + or chicken tortilla 2 vegetables Or try this Spinach Salad, lunch size 1 Nutrisystem® lunch entrée + 2 vegetables

DINNER IN PLACE OF

Pepper Crusted Sirloin and Whole Grains 1 Nutrisystem® with side seasonal vegetables dinner entrée + 2 vegetables

Or try this 1 Nutrisystem® Half portion Savory Cedar Salmon served dinner entrée + with steamed seasonal vegetables 2 vegetables

60 ARBY’S® [ DINE WISELY ]

BREAKFAST IN PLACE OF

Ham and Swiss Croissant 1 Nutrisystem® breakfast entrée and 2 extras

LUNCH OR DINNER IN PLACE OF

Chopped Roast Turkey Farmhouse Salad 1 Nutrisystem® and light Italian dressing lunch entrée + 2 vegetables Or try this Chopped Side Salad with light Italian dress- 1 Nutrisystem® ing paired with a Jr. Ham & Cheddar Melt dinner entrée + or a Jr. Roast Beef 2 vegetables

BREAKFAST IN PLACE OF

BK® Breakfast Muffin Sandwich 1 Nutrisystem® Egg and Cheese breakfast entrée + 2 extras Or try this Quaker® Oatmeal and 1 Nutrisystem® a fat-free milk (no fruit medly) breakfast entrée + 1 powerfuel LUNCH IN PLACE OF

Hamburger 1 Nutrisystem® lunch entrée Or try this WHOPPER JR.® sandwich 1 Nutrisystem® without mayonnaise lunch entrée + 1 extra

DINNER IN PLACE OF

TENDERGRILL® Chicken Sandwich 1 Nutrisystem® without mayonnaise dinner entrée + 2 extras Or try this BK VEGGIE® Burger without mayonnaise 1 Nutrisystem® dinner entrée

LUNCH IN PLACE OF

Pair a House or Italian side salad with light 1 Nutrisystem® balsamic vinaigrette with a cup of lunch entrée + minestrone, Sicilian chicken, or fish 2 vegetables chowder soup Or try this Combine a side of Cavatappi 1 Nutrisystem® Amatriciana with a side of freshly lunch entrée + steamed spinach 2 vegetables

DINNER IN PLACE OF

Johnny Rocco Salad with 1 Nutrisystem® light balsamic vinaigrette dinner entrée + 2 vegetables + 1 extra Or try this Wood Grilled Chicken, small with a ® side of Primavera Arrosto 1 Nutrisystem dinner entrée + 2 vegetables

63 CHICK-FIL-A® [ DINE WISELY ]

BREAKFAST IN PLACE OF

Multigrain Oatmeal (without toppings) or 1 Nutrisystem® Greek Yogurt Parfait with Harvest breakfast entrée Nut Granola LUNCH IN PLACE OF

Chick-fil-A® Grilled Nuggets (8-ct.) and a 1 Nutrisystem® side salad with light Italian dressing lunch entrée + 2 vegetables Or try this

® Grilled Market Salad, light Italian dressing, 1 Nutrisystem and a fresh fruit cup lunch entrée + 2 vegetables + 1 extra

DINNER IN PLACE OF

Grilled Chicken Cool Wrap 1 Nutrisystem® dinner entrée + Or try this 1 extra

Asian Salad 1 Nutrisystem® dinner entrée + 2 vegetables

64 CHILI’S® [ DINE WISELY ]

LUNCH IN PLACE OF

1 cup Terlingua Chili with a side house 1 Nutrisystem® salad, no dressing lunch entrée + 2 vegetables Or try this Margarita Grilled Chicken with a side of 1 Nutrisystem® steamed broccoli lunch entrée + 2 vegetables

DINNER IN PLACE OF

Half Mango-Chile Chicken or Tilapia with a 1 Nutrisystem® side of black beans and steamed broccoli dinner entrée + 2 vegetables Or try this Lighter Choice 6 oz. Classic Sirloin with a 1 Nutrisystem® side of spinach and garlic roasted tomatoes dinner entrée + 2 vegetables

LUNCH IN PLACE OF

Salad greens topped with one serving of 1 Nutrisystem® steak, fajita vegetables, and tomato or lunch entrée + tomatillo green chili salsa 2 vegetables Or try this ® Chicken Bowl with fajita veggies, lettuce, fresh 1 Nutrisystem tomato salsa (no rice or beans) lunch entrée + 2 vegetables

DINNER IN PLACE OF

Two crispy or soft corn tacos with tofu 1 Nutrisystem® sofritas™, lettuce and tomato or red dinner entrée + tomatilla salsa 1 vegetable Or try this ® Burrito Bowl made with chicken, fajita 1 Nutrisystem vegetables, tomato salsa, lettuce, dinner entrée + and black beans 2 vegetables

66 CRACKER BARREL® [ DINE WISELY ]

BREAKFAST IN PLACE OF

2 scrambled Egg Beaters®, a side of fresh 1 Nutrisystem® seasonal fruit, and turkey bacon breakfast entrée

Or try this ® Cheese grits, a side of fresh seasonal fruit 1 Nutrisystem breakfast entrée

LUNCH IN PLACE OF

Pecan Crusted Catfish with side of fresh 1 Nutrisystem® steamed broccoli lunch entrée + 2 vegetables + 1 extra Or try this ® Half Apple Cider BBQ Chicken Breast with 1 Nutrisystem Tomato Cucumber and onion salad lunch entrée + 2 vegetables

DINNER IN PLACE OF

Half Grilled Chicken ‘N Fresh 1 Nutrisystem® Vegetable salad dinner entrée Or try this Pepper Grilled Sirloin with side of country 1 Nutrisystem® green beans dinner entrée + 2 vegetables + 2 extras

LUNCH IN PLACE OF

Grilled Chicken Caesar Salad with light 1 Nutrisystem® Italian dressing lunch entrée + 2 vegetables Or try this 1 Nutrisystem® 1/8 of a Large Cheese Thin Crust Pizza lunch entrée + 1 extra

DINNER IN PLACE OF

1/4 of a Small Thin Crust Pizza with 1 Nutrisystem® cheese and veggies dinner entrée Or try this ® 4 Boneless Chicken Wings with a garden 1 Nutrisystem salad and light Italian dressing dinner entrée + 2 vegetables

BREAKFAST IN PLACE OF

Wake-Up Wrap® (egg whites and turkey 1 Nutrisystem® sausage; egg whites and veggies; or ham, breakfast entrée egg, and cheese) Or try this ® Egg and Cheese on English Muffin 1 Nutrisystem breakfast entrée + 1 extra

DRINKS IN PLACE OF

Small Caramel Coffee 1 extra Or try this Small hot or iced Coffee with fat-free milk 1 extra

69 GOLDEN CORRAL® [ DINE WISELY ]

BREAKFAST IN PLACE OF

½ cup of scrambled egg and 2 pieces 1 Nutrisystem® canadian turkey bacon breakfast entrée + 1 extra Or try this 2 pancakes with 2 tbsp. of sugar-free 1 Nutrisystem® syrup or peach fruit topping and a cup breakfast entrée + of fat-free milk 2 extras LUNCH IN PLACE OF

Baked Fish with Shrimp and Lemon Herb 1 Nutrisystem® Sauce with 1 cup of steamed cauliflower lunch entrée + 2 vegetables Or try this Sirloin, carved with ½ cup of Flame-Broiled ® Mixed Vegetables and 5 pieces of aspara- 1 Nutrisystem gus or yellow squash lunch entrée + 2 vegetables

DINNER IN PLACE OF

3 oz. of Whole Carved Turkey Breast 1 Nutrisystem® (white meat) with 5 pieces of marinated dinner entrée + 2 asparagus, ½ cup sweet home style corn vegetables + 1 bread stuffing, and ¼ cup steamed baby Nutrisystem® carrots with ½ cup vanilla or chocolate soft dessert serve for dessert Or try this Tempura Battered Tilapia (1 piece), with 1 1 Nutrisystem® cup of steamed greens beans, and 1 sugar dinner entrée + 2 free chocolate chip cookie for dessert vegetables + 1 Nutrisystem® dessert

70 JACK IN THE BOX® [ DINE WISELY ]

BREAKFAST IN PLACE OF

Mini Pancakes and a carton of fat-free milk 1 Nutrisystem® breakfast entrée + 1 extra Or try this 1 Nutrisystem® Egg White & Turkey breakfast sandwich breakfast entrée + 1 extra

LUNCH IN PLACE OF

5-Piece Chicken Nuggets with 1 Nutrisystem® BBQ Dipping Sauce lunch entrée + 2 extras Or try this Grilled Chicken Salad with low-fat 1 Nutrisystem® balsamic dressing lunch entrée + 2 vegetables + 1 extra

DINNER IN PLACE OF

Chicken Fajita Pita made with 1 Nutrisystem® whole grain (no salsa) dinner entrée + 1 extra

Or try this ® Jr. Jack™ 1 Nutrisystem dinner entrée + 1 extra

71 ® KFC [ DINE WISELY ]

LUNCH IN PLACE OF

Kentucky Grilled Chicken®—Breast, green 1 Nutrisystem® beans, and a House Side Salad without lunch entrée + croutons and with light Italian dressing 2 vegetables + 1 extra Or try this Chicken Littles® Sandwich 1 Nutrisystem® lunch entrée + 3 extras

DINNER IN PLACE OF

Original Recipe® Chicken—Breast, and 1 Nutrisystem® House Side Salad without croutons and dinner entrée + with light Italian dressing 2 vegetables + 1 extra Or try this Crispy Chicken BLT Salad and 1 Nutrisystem® light Italian dressing dinner entrée + 2 vegetables + 1 extra

LUNCH IN PLACE OF

Half-portion 7-Pepper Sirloin Salad 1 Nutrisystem® with light ranch dressing lunch entrée + 2 vegetables + 1 extra

Or try this 1 Nutrisystem® Half-portion Grilled Chicken & Strawberry lunch entrée + Salad with Raspberry Vinaigrette 2 vegetables

DINNER IN PLACE OF

Redrock Grilled Shrimp with fresh 1 Nutrisystem® steamed asparagus dinner entrée + 2 vegetables

Or try this 1 Nutrisystem® Renegade Sirloin (6 oz.) and dinner entrée + steamed broccoli 2 vegetables + 2 extras

73 MCDONALD’S® [ DINE WISELY ]

BREAKFAST IN PLACE OF

Egg White Delight McMuffin 1 Nutrisystem® breakfast entrée + 2 extras Or try this ® Fruit & Maple Oatmeal without 1 Nutrisystem Brown Sugar breakfast entrée + 2 extras

LUNCH IN PLACE OF

Premium Bacon Ranch Salad with Grilled 1 Nutrisystem® Chicken, with low-fat balsamic dressing lunch entrée + 2 vegetables + 2 extras Or try this ® Ranch Snack Wrap and side salad with 1 Nutrisystem low fat balsamic dressing lunch entrée + 2 vegetables + 2 extras

DINNER IN PLACE OF

Hamburger and side salad with low-fat 1 Nutrisystem® balsamic dressing dinner entrée + 1 vegetable + 1 extra Or try this ® Premium Asian Salad with Grilled Chicken 1 Nutrisystem dinner entrée + 1 vegetable + 1 extra

74 IHOP® [ DINE WISELY ]

BREAKFAST IN PLACE OF

Oatmeal, Banana and Brown Sugar 1 Nutrisystem® breakfast entrée + 1 extra Or try this ® Egg White Omelet with Spinach 1 Nutrisystem and Tomatoes brreakfast entrée

LUNCH IN PLACE OF

Roasted Chicken Noodle Soup with Simple 1 Nutrisystem® and Fit Mixed Green Salad with Reduced lunch entrée + Fat Italian dressing 2 vegetables

1 Nutrisystem® Or try this lunch entrée + Half Citrus Chicken Pecan Salad 2 vegetables + 2 extras DINNER IN PLACE OF

Half 10 oz Tbone Steak with Simple and 1 Nutrisystem® Fit Mixed Green Salad with reduced Fat dinner entrée + Italian dressing 2 vegetables + 2 extras Or try this ® Half Double BLT with Simple and Fit 1 Nutrisystem Mixed Green Salad with reduced Fat dinner entrée + Italian dressing 2 vegetables + 1 extra

75 THE OLIVE GARDEN® [ DINE WISELY ]

LUNCH IN PLACE OF

Minestrone Soup with Famous House Salad 1 Nutrisystem® and low-fat dressing (limit all salads to lunch entrée + 1 serving) 2 vegetables Or try this 1 Nutrisystem® Chicken Meatballs with Famous House lunch entrée + Salad without dressing 2 vegetables

DINNER IN PLACE OF

Baked Tilapia with Shrimp, with a Famous 1 Nutrisystem® House Salad no dressing dinner entrée + 2 vegetables + 2 extras

Or try this ® Half portion Garlic Rosemary Chicken with 1 Nutrisystem a Famous House Salad and no dressing dinner entrée + 2 vegetables

76 OUTBACK STEAKHOUSE® [ DINE WISELY ]

LUNCH IN PLACE OF

Half portion Perfectly Grilled Salmon with 1 Nutrisystem® side of grilled asparagus lunch entrée + 2 vegetables Or try this Ahi Sesame Salad lunch size 1 Nutrisystem® lunch entrée + 2 vegetables

DINNER IN PLACE OF

Victoria’s Filet® (6 oz.) with fresh 1 Nutrisystem® steamed broccoli dinner entrée + 2 vegetables + 1 extra Or try this ® Grilled Chicken on the Barbie with fresh 1 Nutrisystem seasonal vegetables dinner entrée + 2 vegetables + 3 extras

LUNCH IN PLACE OF

Chicken Satay with 1 Nutrisystem® 1 cup Egg Drop Soup lunch entrée + 3 extras Or try this 1 Nutrisystem® 1 cup of Egg Drop Soup lunch entrée + with 2 Spring Rolls and dipping sauce 2 extras

DINNER IN PLACE OF

Cup of Hot & Sour Soup and steamed 1 Nutrisystem® Buddha’s Feast without rice dinner entrée + 2 vegetables Or try this Half portion Ginger Chicken with 1 Nutrisystem® Broccoli with small Sichuan-Style dinner entrée + Asparagus and no rice 2 vegetables

78 PANERA BREAD® [ DINE WISELY ]

BREAKFAST IN PLACE OF

1 oz. Reduced-Fat Plain Cream Cheese 1 Nutrisystem® with Artisan Bread breakfast entrée Or try this Power Almond Quinoa Oatmeal 1 Nutrisystem® breakfast entrée + 2 extras

LUNCH IN PLACE OF

Half Classic Café Salad with 1½ Tbsp. 1 Nutrisystem® Asian Sesame Vinaigrette and a lunch entrée + Smoked Turkey Breast (half) on 2 vegetables + Sourdough Country Bread 2 extras Or try this Cup of low-fat Vegetarian Garden 1 Nutrisystem® Vegetable Soup with Pesto and a lunch entrée + Half Classic Café Salad with 2 vegetables reduced-fat balsamic dressing

DINNER IN PLACE OF

Soba Noodle Bowl with Chicken 1 Nutrisystem® dinner entrée + 1 vegetable + 1 extra Or try this ® Thai Chicken Salad (half) wtih no dressing 1 Nutrisystem with a cup of All Natural Low-Fat Chicken dinner entrée + Noodle soup 2 vegetables

LUNCH OR DINNER IN PLACE OF

1 slice of 12 ” Veggie Lover’s® or Garden 1 Nutrisystem® Party Thin and Crispy lunch or dinner entrée Or try this 1/4 pan of Tuscani Meaty Marinara 1 Nutrisystem® lunch entrée + 1 extra or 1 Nutrisystem® dinner entrée

80 RED LOBSTER® [ DINE WISELY ]

LUNCH IN PLACE OF

Chilled Jumbo Shrimp Cocktail with a 1 Nutrisystem® garden salad with red wine vinaigrette lunch entrée + 2 vegetables + 1 extra Or try this Garlic Shrimp Scampi with asparagus 1 Nutrisystem® lunch entrée + 2 vegetables

DINNER IN PLACE OF

Parmesan-Crusted Tilapia with broccoli 1 Nutrisystem® dinner entrée + 2 vegetables + Or try this 2 extras

® Wood-Grilled Fresh Salmon with a garden 1 Nutrisystem salad with red wine vinaigrette dinner entrée + 2 vegetables + 3 extras

LUNCH IN PLACE OF

Cup of Chili with no cheese or tortilla 1 Nutrisystem® strips and a side of steamed broccoli lunch entrée + 2 vegetables Or try this Cup Chicken Tortilla Soup with side House 1 Nutrisystem® Salad and lite Ranch dressing, no croutons lunch entrée + or cheese 2 vegetables 2 extras

DINNER IN PLACE OF

Rad Robin Burger (kids menu) 1 Nutrisystem® without margarine and with side salad dinner entrée + with fat-free dressing 2 vegetables + 1 extra

Or try this 1 Nutrisystem® Ensenada Chicken™ Platter (1 piece) with dinner entrée + steamed broccoli 2 vegetables

LUNCH IN PLACE OF

Chicken Tortilla Soup with fresh grilled Zuc- 1 Nutrisystem® chini and steamed Broccoli lunch entrée + 3 vegetables Or try this 1 Nutrisystem® Smart Eating Grilled Chicken salad with lunch entrée + balsamic vinaigrette 2 vegetables + 2 extras

DINNER IN PLACE OF

Jumbo Skewered Shrimp with 1 Nutrisystem® grilled zucchini dinner entrée + 2 vegetables

Or try this 1 Nutrisystem® Plain Grilled Petite Sirloin with roasted dinner entrée + spaghetti squash 2 vegetables

83 SONIC® DRIVE-IN [ DINE WISELY ]

BREAKFAST IN PLACE OF

Jr. Breakfast Burrito 1 Nutrisystem® breakfast entrée + 2 extras

LUNCH IN PLACE OF

Corn Dog 1 Nutrisystem® lunch entrée Or try this Chicken Strips 2 pieces with Hickory 1 Nutrisystem® BBQ Sauce lunch entrée + 1 extra

DINNER IN PLACE OF

All beef regular hot dog 1 Nutrisystem® dinner entrée + 1 extra Or try this ® Jr. Deluxe Burger 1 Nutrisystem dinner entrée + 1 extra

84 STARBUCKS® [ DINE WISELY ]

BREAKFAST IN PLACE OF

Reduced-Fat Turkey Bacon 1 Nutrisystem® Breakfast Sandwich breakfast entrée + 1 extra

Or try this 1 Nutrisystem® Spinach & Feta Breakfast Wrap breakfast entrée + 1 vegetable + 1 extra

LUNCH IN PLACE OF

Half Chicken Santa Fe on Ancient 1 Nutrisystem® Grain Flatbread lunch entrée

Or try this 1 Nutrisystem® Greek Yogurt with Berries Parfait lunch entrée

DRINKS IN PLACE OF

Grande Iced Coffee with non-fat (skim) 1 extra milk, unsweetened Or try this Tall Cappuccino with fat-free milk 2 extras

85 SUBWAY® [ DINE WISELY ]

BREAKFAST IN PLACE OF

Egg White & Cheese on 3 ” Flatbread 1 Nutrisystem® breakfast entrée Or try this ® Egg White & Cheese with Bacon 1 Nutrisystem on 3 ” Flatbread breakfast entrée LUNCH IN PLACE OF

Creamy Chicken and Dumplings with side 1 Nutrisystem® of apple slices lunch entrée Or try this ® Veggie Delite® on 6 ”9-grain wheat bread 1 Nutrisystem (no cheese) lunch entrée + 1 vegetable

DINNER IN PLACE OF

Chicken Teriyaki with Spinach 1 Nutrisystem® dinner entrée + 2 vegetables Or try this 6 ”Turkey Breast and Ham on Flatbread 1 Nutrisystem® (no cheese) dinner entrée

LUNCH IN PLACE OF

Soup of the Day—Chicken Noodle 1 Nutrisystem® lunch entrée + 1 extra

Or try this 1 Nutrisystem® Half portion of Balsamic-Glazed lunch entrée + Chicken Caesar Salad with low fat 2 vegetables + balsamic vinaigrette 1 extra

DINNER IN PLACE OF

6 oz. Sirloin with broccoli 1 Nutrisystem® dinner entrée + 2 vegetables + 1 extra Or try this ® Half Grilled Chicken Cobb Salad with 1 Nutrisystem low fat balsamic vinaigrette dinner entrée + 2 vegetables

87 TACO BELL® [ DINE WISELY ]

BREAKFAST IN PLACE OF

A.M. Grilled Taco—Bacon 1 Nutrisystem® breakfast entrée + 1 extra Or try this 1 Nutrisystem® A.M. Grilled Taco—Egg and Cheese breakfast entrée LUNCH IN PLACE OF

Fresco Chicken Soft Taco and Black Beans 1 Nutrisystem® lunch entrée

Or try this ® Gordita Supreme®—Chicken 1 Nutrisystem lunch entrée + 1 extra

DINNER IN PLACE OF

Shredded Mini Chicken Quesadilla with a 1 Nutrisystem® side of black beans dinner entrée

Or try this 1 Nutrisystem® 2 Fresco Chicken or Steak Soft Tacos dinner entrée

LUNCH IN PLACE OF

Small Rich & Meaty Chili 1 Nutrisystem® lunch entrée Or try this Grilled Chicken Wrap 1 Nutrisystem® lunch entrée + 2 extras

DINNER IN PLACE OF

6-Piece Chicken Nuggets with BBQ 1 Nutrisystem® Dipping Sauce dinner entrée + 1 extra Or try this Half-size Apple Pecan Chicken Salad 1 Nutrisystem® dinner entrée + 2 vegetables

89 EVENT SURVIVAL GUIDE

rise to the

occasion All that delicious food! Parties, weddings, and holidays are sure to tempt you. A little indulgence on special occasions is okay— but don’t overdo it. To help, we’ve got some input on the healthiest and most unhealthy choices you’re likely to face. Try to stick to the better choices, and keep your portions small overall.

90 HANDLING THE HOLIDAYS SUMMER

Learn how to enjoy the barbecues and picnics from Memorial Day to Labor Day without the usual calorie overload. choose avoid

✓ Baked beans Beer ✓ Burger, beef (small), Bratwurst turkey, or veggie Brownies and ✓ Chips, baked cookies ✓ Fish, chicken, or Cheeseburgers lean beef, grilled Ice cream ✓ Fruit salad or watermelon Macaroni salad (limit to 1 piece) Potato salad ✓ Hot dog with mayo ✓ Hummus and salsa, Sour cream dips with vegetables ✓ Pasta salad, whole wheat (limit to ¼ plate) ✓ Sorbet

91 [ EVENT SURVIVAL GUIDE ] FALL

Avoid that overstuffed Thanksgiving belly and enjoy the bounty by carefully picking what you put on your plate—and how much. choose avoid

✓ Frozen yogurt Alcoholic drinks ✓ Gravy, broth-based Gravy made from ✓ Pumpkin pie, no crust pan drippings ✓ Rolls, sourdough or Pecan pie whole wheat Rolls, white ✓ Stuffing, low-fat, Stuffing, regular whole-grain Sweet potatoes, ✓ Sweet potato, candied plain, ¼ Turkey, dark meat ✓ Turkey, white meat, Vegetables, creamed no skin

Whether it’s a potluck or not, bring one healthy dish so you know there will be something safe for you to eat.

92 [ EVENT SURVIVAL GUIDE ] WINTER

From December’s holidays to New Year’s Eve, use these smart strategies to get through the season without putting on pounds. choose avoid

✓ Angel food cake Caesar salad ✓ Ham, baked Cheese ✓ Potatoes, red-skinned Chicken or duck, (limit to ¼ plate) fried ✓ Pumpkin pie, no crust Cookies and pastries ✓ Rolls, sourdough or Cornbread whole wheat Mashed potatoes ✓ Shrimp cocktail Pigs in a blanket ✓ Soup, broth-based Potatoes, scalloped ✓ Steak or roast beef, or au-gratin lean cuts Soup, cream-based ✓ Sweet potato, plain, ¼

93 PLAN AHEAD FOR PARTIES & WEDDINGS

Even though weddings and parties put a lot of focus on food, you should go and enjoy them. Here are some smart ways to manage your plate.

Add a splash of juice sparkling water or seltzer to for a festive drink. Try adding a twist of lime.

94 [ EVENT SURVIVAL GUIDE ]

choose

✓ Chicken, baked ✓ Pizza, thin crust or grilled ✓ Potatoes, red-skinned ✓ Crackers, low-fat or (limit to ¼ plate) whole-grain ✓ Pretzels, hard, ✓ Frozen yogurt, low-fat whole wheat or fat-free ✓ Shrimp cocktail ✓ Guacamole ✓ Sorbet (limit to 2 Tbsp.) ✓ Sour cream dip, ✓ Ham, baked low-fat or fat-free ✓ Hummus and salsa, ✓ Spaghetti with marinara with vegetables sauce (limit to ¼ plate) ✓ Lasagna, vegetable or ✓ Steak or roast beef, turkey (limit to lean cuts ¼ plate)

95 [ EVENT SURVIVAL GUIDE ]

avoid

Alcoholic drinks Mashed potatoes Brisket Nachos with cheese Caesar salad Pigs in a blanket Cakes, pies, Pizza, thick-crust or meat and cookies toppings Cheese Popcorn, buttered Chicken or duck, fried Potatoes, scalloped or au gratin Chocolate fondue Sour cream dips (full fat) Fried appetizers Wings with blue cheese dip Ice cream Lasagna, beef

96 PORTION PRIMER

eat the right amount Supersizing has taken off, with some restaurant portions weighing in at four times the normal size. Even the plates have gotten bigger. One restaurant meal can easily add up to more calories than you should eat in an entire day!

97 PICTURE YOUR PLATE & EAT LESS

There’s a quick way to tell if you’re getting the usual oversize portions at a restaurant. Compare what’s on your plate with the guide on these pages. Then keep your calories in check by eating only a reasonable portion.

1 tsp. oils

One Dice

1 oz. cheese

Three Dice

1 Tbsp. peanut butter

Poker chip

Use a smaller plate. Research shows you’ll eat 22% less if you switch from a 12-inch to a 10-inch plate. Try taking a salad plate next time you’re at buffet or salad bar. 98