1. Cristin Stokes, RD, LNMUS WellnessOctober 1st, 2014

2. University of Toronto study (2013)Analyzed nutritional profile of meals from19 chain sit-down restaurantsAverages per meal: 1128 calories 151% daily sodium recommendation 83% daily saturated fat recommendation 60% daily cholesterol recommendationWorst meal? BreakfastJAMA Intern Med 2013 3. Recommended Daily IntakeCalories: 2,000 caloriesFat: Less than 65 gramsBlooming OnionCalories: 1950 caloriesFat: 160 grams 4. 1. Plan ahead 2. Be a menu detective 3. Use smart restaurant strategies 5. Do your research menu & nutrition facts Online Calorie King book Consider deciding what youll order beforegoing to the restaurant Helps avoid impulse decisions 6. Keep hunger in check Eat an apple, drink a glass of water beforehand No lower than a 3 on the 1-10 Hunger Scale Set yourself up to make a good eating decision 7. Look for: Steamed Baked Broiled Grilled Roasted Broth Seared 8. Choose less often: Fried Deep fried Creamy Cheesy Battered Breaded Country-style Crispy 9. Choose less often: Bechamel or white sauce Au gratin Smothered Stuffed Tempura Loaded Basket Bearnaise, Thermidor, Newburg Sodium signals: pickled, soy sauce, teriyaki sauce 10. ABCD Appetizer Bread Cocktail DessertChoose ONE (not four!) 11. Start with a salad or a broth based soupOrder firstSplit a meal Look for restaurants that dont charge for a splitplateOrder an appetizer as a meal (caution) 12. Split dessertOrder decaf coffee instead of dessertDrink waterAsk how a dish is prepared if unclear onthe menu 13. Substitutions Make your meal colorful! Side salad or steamed vegetables in place ofFrench fries Lemon juice and olive oil in place of butter orcreamy salad dressings Double/triple veggies in place of starch or othersides Ask for items to be grilled instead of fried High calorie items left off i.e. wonton strips,bacon, cheese 14. Be assertive: Remember that a restaurant wants to pleaseits customers Ask for half your meal in a doggie bag beforeyour meal is brought out Ask for dressings, sauces on the side 15. Bring snacks Examples: Bananas, apples, nuts, snack bars (Lara,Kind, Luna) Buys you time to find healthy options Set a goal of 3+ veggies, 2+ fruits each daywhen traveling Plan out your eating day Scout the options 16. Whole grain cereal cups Milk Energy bars Low fat yogurtTrail mix Fruit cups Fresh fruit (bananas, apples) String cheese Seeds (sunflower, pumpkin) Jerky Fig Newtons 17. My Fitness PalyumPowerFooducateHealthyOut 18. Local Restaurant Review 19. Load up on veggies & lean proteinPad Thai & Yakisoba noodles best choices(or skip altogether in place of moreveggies) Dont drown your food (sauces typicallyhigh in sodium)Easy on the appetizersUse the Build a Meal tool before you go 20. Questions? 21. www.wellness.mus.eduwww.muswell.limeade.commontanamovesandmeals.comwww.facebook.com/MUSWellness