ASK YOUR SERVER. SODA/POP Opt for diet soda to save on calories. If they don t offer it, ask for extra ice.

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2 grubtip: Before you wine and dine, check out the menu online. Knowing what a restaurant offers, beforehand, will better prepare you to make the choices below. Recommendations are highlighted in green. BEVERAGES ASK YOUR SERVER How large are the portions? What would you recommend? Do people frequently split this? Am I able to make substitutions? Can the dish be prepared differently? Are there any low-fat, low-calorie options? WATER/UNSWEETENED TEA Hydrating. Add a lemon or lime for a pop of flavor. ZERO calories. No matter what beverage you order, try drinking 1 glass of water with your meal as water aids in the digestion and processing of your food! SODA/POP Opt for diet soda to save on calories. If they don t offer it, ask for extra ice. JUICE/SWEET TEA 8oz of juice = 30-40g of carbs. Ask for extra ice. Half sweet/half unsweetened tea is a great combo! ALCOHOL Wine. Beer. Hard liquor. Whatever you choose, drink responsibly. Seasonal and summer beers tend to have more calories. Vodka is your best bang for your buck. Try diet soda with mixed drinks. grubtip: To avoid a hangover by maintaining adequate hydration, without killing your buzz, drink one glass of water less for every beverage you drink. Example: 2 glasses of wine, drink 1 glass of water; 3 beers, drink 2 glasses of water. MILK You are an anomaly if you choose this source. Opt for skim or 2% milk. Chocolate lover? Save on calories with a glass of ½ skim, ½ chocolate. MODERATE THESE

3 APPETIZERS BREAD + BUTTER Have a piece or two and then push it to the end of the table. You may ask your wait staff to remove this temptation that can fill you up before your meal even arrives. EDAMAME This app is well-balanced in macronutrients and is a good source of protein + fiber! HUMMUS Choose veggies over pita bread, if you have the option. Hummus is not a plentiful source of protein with only 1 g/1 Tbsp. CHIPS + SALSA/QUESO Salsa is much lower in calories than queso. Just like pita bread, moderate your chip intake. Chips are usually deep fried in oil and salty. The added fats and carbs can quickly sneak up on you! FRIED ANYTHING Here, is where choosing what you treat yourself to comes into play. If you believe it is a really good fried anything, have a few bites. Remember, your main course and possibly dessert are still coming up! SOUPS & SALADS SOUPS Hidden calorie and sodium alert! Cream-based tend to be higher calories than broth-based. EXTRA PROTEIN/VEGGIES Ask for double GRILLED chicken, steak, shrimp or tofu to help fill you up. Sliced up veggies look voluminous, but are deceiving - ask for extras! DRESSINGS Lower calorie options are with mustard-based and vinaigrettes. Ask for fat-free options. grubtip: Ask for dressings on the side and use the fork dip method! TOPPINGS Crouton, bacon, nut and cheese calories can add up quickly. Choose wisely.

4 MAIN COURSE SANDWICHES/WRAPS Try an un-wich (lettuce wrap). If you are getting a side, save half for later. A PIECE OF MEAT (NOT BATTERED OR FRIED) Poultry and fish will have less fat, but pork and beef will have more protein. Glazes and Oscar-style sauces taste delicious, but can easily add calories. PIZZA Two slices (dependent on size) is usually a good portion. SEAFOOD A great high protein, low fat option, but watch out for the butter/oil sauces ask for it on the side. BURGER Try substituting the bun for a side of fries. Dining out beef burgers are usually between 70/30-80/20% fat because fat = juice and flavor. Less fatty options: turkey or chicken burgers. PASTA Served in larger portions. Ask for veggie noodles. Split with someone to save money and calories. Try adding extra protein and veggies! The sauces usually hold the most calories choosing red over white sauce could save you some fat calories. SUSHI Tempura, spicy or eel sauce, cream cheese rolls increase the calories. California, tuna and salmon rolls are ~250 calories for 6-8 pieces. Soy sauce sodium content ~900 mg/1 Tbsp. Ask for the low sodium version. MEXICAN Dishes can be higher in sodium and fried. Practice moderation with the sour cream, cheese, guac and chips. Substitute Spanish rice or veggies for the refried beans. ASIAN Depending on the type (Japanese/Chinese/Thai) this cuisine can be really fresh or loaded in fat and sodium. True Japanese and Thai dishes have less fat and sodium than American Chinese. Be mindful at the buffet! grubtip: Eat slow. Your hormones need time to process. Enjoy your food, the atmosphere and the conversation. Portion sizes have doubled and some tripled since the 1990s! Take half of your meal home for lunch the next day.

5 SIDES grubtip: Restaurants typically grill and sauté with oil or butter. Ask for your food to be prepared dry. Cooking spray will be used instead. VEGETABLES Great for added crunch to your meal. If you ordered an app and are getting dessert, add volume and nutrients to your meal with these! Choosing steamed over sautéed will cut down on the fat. TRY SPLITTING THESE WITH SOMEONE. MASHED POTATOES Control what goes into this yummy dish by asking for the toppings to be served on the side. FRIES/CHIPS You are not any healthier by choosing the sweet potato version. Go by your taste preference! MAC & CHEESE Delicious, but calorie-dense while not being too nutrient-dense. COLESLAW Typically seen as a lighter option. Sour cream and mayo are the bases of this dish, but the sauce is usually not too thick. COTTAGE CHEESE Ask if they serve a low-fat version. Either way, it is a light, protein-rich option. This is also a great substitution for salad dressing! FRESH FRUIT With anything, fruit can greatly increase your carb intake. However, most restaurants usually serve smaller portions. Strawberries, melon, and peaches have the least amount of carbs per 100 calories. FRIED ANYTHING Fried veggies such as okra, zucchini or pickles would lessen your calorie intake than mozzy sticks or onion rings. RICE Wild, pilaf, jasmine all are great choices over fried. Pairing this with a meat and steamed veggie will create a well-balanced meal.

6 DESSERT grubtip: You can ALWAYS get dessert to go. If your wait staff asks about dessert, soon after you have finished your meal, ask them to circle back in minutes. This gives your food a chance to settle. Chances are, you probably won t be hungry. CHEESE CAKE One Cheesecake Factory slice can have between calories. A few bites will take you a long way! CAKE /BREAD PUDDING À la mode will add more calories, but splitting this dish will give you enough satisfaction. CRÈME BRÛLÉE Portion sizes for this are usually reasonable. Calories typically run from SORBET This fancy sounding dessert is simply frozen, sweetened water with fruit puree. It is a great selection if you have a sweet tooth and want to save on calories. GELATO/ICE CREAM/CUSTARD The creamier the better, right? The portion sizes are reasonable at 2-3 small scoops. One scoop for you, one scoop for another person at the table. CONDIMENTS *Estimated calories per tablespoon Ketchup Mustard, Reg or Dijon Mustard, Honey BBQ Sauce Mayo A1 Salt Pepper Parmesan Cheese 20 cal 0-5 cal 50 cal cal cal 15 cal Your food is already salted enough. 0 cal 40 cal grubtip: Typically, you will consume 2-4 servings of condiments. Be mindful or these flavor blasters or they can become hidden calorie toppers.

7 BREAKFAST EGGS An eggcellent source of protein. Eat the yolks. Having an omelette? You can save on fat calories by manipulating the yolk to white ratio: 3 egg whites + 1 whole egg grubtip: It s common for restaurants to add cream, whole milk or sometimes flour to scrambled eggs or omelettes to make them fluffier. Omit this to decrease the calories. PANCAKES/WAFFLES Hearty and tasty. Portion sizes tend to be extra-large. Consider splitting this + half of a veggie omelette. FRENCH TOAST ASK FOR LIGHT SYRUP OR USE A JELLY PACKET Two pieces is a good portion size. Ask for the toppings on the side as you could be adding an extra g of carbs. HASH BROWNS Remember to ask for these to be cooked dry. Hash browns are relatively low in carbs. Loaded hash browns ask for a little less cheese. BACON/SAUSAGE Protein + fat. Substituting with turkey bacon or sausage will help your fat intake. The menu is a restaurant s marketing space. Do not be fooled by adjectives. Stick with what you know or use the questions above to get your answers. Not all restaurants are created equal! Who owns the restaurant, the city you live in or the region of the United States where you are located at can all affect what types of foods are available to you and how fresh those foods are. Practice moderation while prioritizing whole foods followed by a few treats. FINAL THOUGHTS: 1. Food is meant to be enjoyed. 2. Practicing moderation and being consistent are the secrets to success. 3. To save money and calories, eat at home before you go out. 4. The better prepared you are, the less anxiety you will have. 5. Your main priority should be on the conversations, not the macros or calories. 6. One meal is NOT going to make you fat, just as one workout is not going to slim you down. 7. If you frequently dine out or have a specific goal in mind, this guide will help you to stay social while staying on track. 8. Remember, consistency is the key for changing habits and making changes.

8 PUTTING IT ALL TOGETHER SANDWICH SHOP Lettuce-wrapped sandwich with extra turkey + veggies Light mayo/ranch on the side + bag of chips Water BURGER JOINT Hamburger w/bun + extra veggie toppings + ketchup split order of french fries + 1/2 ketchup, 1/2 mayo 1/2 sweet tea, 1/2 reg tea BREAKFAST DINER 1 egg/3 EW omelette, cooked dry + veggies + ham + light cheese 1/2 pancake OR hashbrowns + ketchup Water or hot tea BUILD A BURRITO Bowl: white rice, double chicken or barbecoa, veggies, no beans corn salsa + lettuce + side of sour cream + split chips Water or diet soda SURF AND TURF Halibut steak OR 8oz filet mignon + grilled/steamed veggies share cake + ice cream Water PIZZA PARLOR 2 slices thin crust pizza, light cheese + extra veggies + extra protein dressing on the side Water or diet soda For more information on coaching and recipes, visit: DISCLAIMER: Tory Morseth is not a registered dietician. All content of this book is based on personal experience, research and is to be taken as recommendations not prescriptions. Consult a medical doctor or registered dietician before changing your diet.