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.).