1. Tips for Eating Healthy When Dining Out Megan Myrdal, RD, LRD

2. Surprising Facts 50% of Americans eat out 3 or more meals a week 12% of Americans eat out 7 or more meals a week 1 meal away from home each week translates to 2 pounds of weight gain each yearERS Food away from home study, USDA, Mancino, 2010

3. The Challenges of Eating Out LARGER PORTIONS! CDC, Advance Data, No. 347, Oct 27, 2004

4. The Challenges of Eating OutCelebration or Convenience?

5. Dont Let Your Meal Surprise You! Applebees Boneless Honey BBQ Wings Nutrition Facts?1250 Calories, 55 g Fat, 3060 mg Sodium, 116 g Carbohydrates

6. Menu Surprises Olive Garden Bruschetta Nutrition Facts?950 Calories, 13 g Fat, 2860 mg Sodium, 173 g Carbohydrates

7. More Menu SurprisesTGI Fridays Pecan Crusted Chicken Salad Nutrition Facts?1080 Calories, 16 g. Fat, 1650mg Sodium, 76 g Carbohydrates

8. Strategies for Success #1 Be Prepared & Plan Ahead Use restaurants online nutrition information and make your choice before you get to the restaurant.

9. Strategies for Success#2 Visualize the Plate Method

10. Strategies for Success #3 Choose Nutrient Rich Foods Start your meal with a salad packed with veggies to help control hunger Choose veggies for your side dish Steamed broccoli, side salad (watch the croutons, cheese & bacon bits and order dressing on the side) Choose whole grains when possible Drink water or low-fat milk for your beverage Choose fruit for dessert

11. Strategies for Success #4 Pass on the Salt Shaker All individuals with diabetes should reduce daily sodiumintake to 1500 mg or less per day. Dietary Guidelines for American 2010. 1 Teaspoon of salt has 2400 mg of sodium!

12. Reducing Sodium Be prepared and review restaurants online nutrition information. Try to find menu items lower in sodium. Watch out for the common sodium sources: Sausage, bacon, cured meats Processed cheeses Soups Salad Dressing Be aware of the not so common sources: Bread Soda Chocolate

13. Strategies for Success#5 Watch Out for the 3 Bs

14. Breads (or Chips) Johnny Carinos 1/3 of a Loaf 150 calories; 45 g carbohydrates Olive Garden 1 Breadstick 140 calories; 26 g carbohydrates Paradiso ~12 Chips 140 calories; 21 g carbohydrates Red Lobster 1 Biscuit 150 calories; 16 g carbohydrates

15. BeveragesBeverage Calories CarbohydratesDr. Pepper (12 oz) 140 calories 40 g CarbsMountain Dew (12 oz) 165 calories 47 g CarbsCoca-Cola (12 oz) 145 calories 41 g CarbsRegular Beer (12 oz) 140 calories 10 g CarbsLight Beer (12 oz) 110 calories 7 g CarbsTable Wine, Red (4 oz) 80 calories 2 g CarbsTable Wine, White (4oz) 75 calories 1 g CarbsDiet Coke 0 calories 0 g CarbsWater 0 calories 0 g Carbs

16. Strategies for Success#6 Look for Healthy Cooking Techniques Look for key words with caution! Roasted Steamed Grilled/Seared Baked Stir-Fried Broiled/Poached Sauted

17. Strategies for Success#7 Dont be Afraid to Ask! Questions/Requests to Consider: How is that prepared? Can I substitute a salad for fries? grilled chicken for fried chicken? "Do you have any whole grain bread?" "May I have whole grain pasta instead?" "Could I substitute brown rice?" What are my side dish options? Can I have the dressing on the side?

18. Strategies for Success #7 Go for Whole Grain! Ask for whole grain bread for sandwiches Subway, Sonnets, Arbys, Cracker Barrel, Pita Pit Choose a Whole Grain side Ruby Tuesdays Brown Rice Pilaf Choose whole wheat tortillas Qdoba Substitute whole wheat pasta Olive Garden linguini

19. Strategies for Success #8 Share Entrees or Choose an Appetizer for Your Entree Applebees Blackened Chicken Penne Pasta Alone 1310 Calories, 67 g Fat, 3350 mg Sodium, 114 g Carb Split 655 Calories, 33.5 g Fat, 1675 mg Sodium, 57 g CarbJohnny Carinos Spicy Romano ChickenAlone 1212 Calories; 65 g Fat, 1853 mg Sodium, 110 g CarbSplit 606 Calories, 32.5 g Fat, 927 mg Sodium, 55 g Carbo

20. Strategies for Success #9 Ask for a To-Go Box right awayYou dont have to be a part of the clean your plate club!

21. Some Goals When dining out, make the healthier choice! Maximum of 700 Calories Maximum of 60 grams Carbohydrates (unless you have other goals) No more than 0.5 grams of added/artificial trans fat (ideally 0!) No more than 1500 mg of sodium Based on the Go! Bismarck-Mandan healthy restaurant labeling criteria www.gobismarckmandan.org

22. The Good!Ruby Tuesday Fresh. Fresh. Sides! Sliced Tomatoes (52 calories, 15 g carbs) Grilled Zucchini (41 calories, 4 g carbs) Fresh Steamed Broccoli (53 calories, 7 g carbs) Grilled Green Beans (45 calories, 5 g carbs) Roasted Spaghetti Squash (54 calories, 6 g carbs) Sugar Snap Peas (113 calories, 8 g carbs) Creamy Mashed Cauliflower (136 calories, 14 g carbs) Rice Pilaf (160 calories; 30 g carbs)

23. Red Lobster - Your Smart MenuCustomize your Menu Broiled Sole, 1 Cheddar Bay Biscuit & Side Salad with Balsamic Vinaigrette Dressing 685 Calories, 20 g Fat, 1315 mg Sodium, 49 g Carbohydrates

24. Pita Pit - Build Your Own PitaTurkey & Swiss Whole Wheat Pita with Tzatziki Sauce 420 Calories, 13 g Fat, 1455 mg Sodium, 43 g Carbs

25. Healthy Dining Finder www.healthydiningfinder.com

26. In Summary Use online resources and apps to make smart choices Choose nutrient-dense fruits, vegetables and whole-grains when possible Watch out for oversized portions (share or get a take home box right away!) Watch out for high sodium foods Visualize a healthy plate when ordering.

27. Choose Wisely & Eat MindfullyInformation adapted from:Strategies for Dining Out; presented by Connie Gutterson, PhD, RD at The Culinary Institute of America at Greystone.Sodium: How Much is too Much; Abby Gold, PhD, RD NDSU Extension Service