Week 10: Week 10: Dining OutDining Out

Week 10 Presentation (v.5) www.WeightLossChallenge.com

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Today’s Topic:Today’s Topic:

Dining OutDining Out

Italian Restaurant Mexican Restaurant Steak House Healthy Choices at the Mall 35 SMART FAST FOOD CHOICES

Hand-OutsHand-Outs

Tips On Dining OutTips On Dining Out

Be Colorful

Order Appetizers and Sides

Dip Into Sauce

Give yourself no more than a tablespoon

Create your own smorgasbord

Share an entree with a friend (save money too) You’ll get a chance to sample a wider variety

of items and keep portions down to size Decide in advance to sample only two or

three forkfuls of each dish It’s especially important to be aware of

hunger and satiety signals

Chew Slower Your digestive process gets a chance to work

properly You will be able to savor your food More likely to stop eating when you are full Remember, it usually takes 15-20 mins to get the

signal that you are full Sit back from time to time, take a deep breath and

decide whether you have had enough

Down some H2O

Soup andSalad for Starters

Stick with a single entree and don’t worry about being a member of the clean plate club

No need to clean your plateLeave 2-3 bites of everything on your plate – that can save you 200-300 calories

Beware the buzz words: Cream sauces butter oil au gratin breaded Alfredo battered or batter-dipped gravy

Banish BuffetsPortion control

Mini Meals make your day!

Ask them not to bring the bread baskets or biscuits

Select foods which are: Steamed, garden fresh, broiled, baked , roasted, poached, lightly sautéed

or stir-fried

Q1. If you have plans to meet friends for dinner at 7:30pm and you had your last meal at 1:00pm and it is now 4:30pm, do you eat right now knowing you will have dinner later?

Q2. What else can we do?

ItalianItalian

What to watch? Alfredo and Carbonara sauce Parmigiana dishes are breaded,

fried and topped with cheese

Hidden Danger List• Chicken Parmesan – 1000 calories• Chicken Cacciatore – 300 calories

stay away from white cream sauces for marinara sauce

Go Healthy with These Tips: minestrone soup, pasta e fagioli grilled calamari, eggplant, or peppers Prosciutto with melon a chilled roasted tomato soup pasta with a tomato or a red or white clam

sauce. fish, meat or chicken entree grilled or broiled

with the sauce on the side

Watch out for vegetables served in sauce as well (you want them plain with lemon or herbs)

Hold or moderate the cheese! For dessert, have an Italian ice or

fat-free cappuccino with biscotti

MexicanMexican

500 calories in just one basket

Cheese quesadillas 900

Nachos 800

Ask for black beans or pinto beans, not refried

Nix the sour cream Go for soft tacos, not hard tacos Avoid dishes with the following words in

their names: chimichanga (fried burrito) relleno (deep-fried pepper) chalupa (deep-fried tortilla) charra or charro beans (refried) con queso (with cheese) crispy

What to ChooseWhat to Choose

What to ChooseWhat to Choose Gazpacho Chicken or vegetable fajitas Grilled chicken-based dishes Grilled seafood-based dishes Salsa and picante sauces Soft tacos with chicken or beef Tamales or fish tacos Chile con carne (hold the cheese) Pico de gallo

What to AvoidWhat to Avoid Chips and nachos Guacamole Chimichangas Quesadillas Crunchy tacos Chicken flautas Taco salad Chorizo sausage Sour cream and sopapillas

Steak HouseSteak House

Cheeseburgers are 1000 calories with fries

jalapeno popper 660 (for 2)

1700 calories in an order of barbecue ribs

Burgers & RibsBurgers & Ribs

baked grilled dry-sauteed

broiled poached or steamed

Look For…Look For…

Portion Distortion

QuizQuiz

SnackSnackTimeTime

Product Product FocusFocus

Thermobond Snack Defense

Featured Featured ProductsProducts

ThermobondThermobond– Take it 20 minutes

before you eat – Grabs up to 70% of

saturated fat from the food you eat

Snack DefenseSnack Defense– For snacking – Helps reduce

carbohydrate absorption and maintain normal blood sugar level

Who Wins a Prize?Who Wins a Prize?

We will learn about:We will learn about:

Keeping Your Heart HealthyKeeping Your Heart Healthy

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