For Better, For Worse 2

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2 For Better, For Worse 2 Health Advisory: Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. Any use of this exercise program assumes the risk of injury resulting from performing these exercises. You should consult your health care provider before beginning this or any other exercise program. 2012, XO Group, Inc. All rights reserved. Bridalicious is a registered trademark of XO Group, Inc. or its licensors. Always consult your physician or health care provider before starting any exercise program. XO Group, Inc., and Doug Rice, and Robert Howell Productions assume no responsibility for the improper use of this material or for injury of any kind. Unauthorized reproduction, distribution or duplication is expressly prohibited and a violation of applicable laws. Distributed by XO Group, Inc. New York, NY. Made in USA.

3 For Better, For Worse 3 Table of Contents Diet and Nutrition Advisory Board Food Substitutions Breakfast Beverages Lunch Snacks Dinner Dessert Alcohol Ingredients Dining Out Mexican Restaurants Chinese Restaurants Italian Restaurants Barbecue Restaurants

4 For Better, For Worse 4 Diet and Nutrition Advisory Board Summer Lamons MS, RD, LD, Registered Dietician Education: University of Tulsa; Master of Science in Dietetics, emphasizing in Health Promotion, from the University of Oklahoma Health Sciences Center Based in Dallas, TX SummerLamons.com Mascha A. Davis RD, MPH, Registered Dietician Education: UCLA, Master of Public Health; University of WI-Madison, Bachelor of Science Based in Los Angeles, CA Dr. Roger E. Adams PhD, Certified Sports Nutritionist from the International Society of Sports Nutrition Education: Texas Women s University, PhD, Nutrition; Southern Methodist University, BS, Electrical Engineering Based in Vistal, NY EatRightFitness.com

5 For Better, For Worse 5 For Better, For Worse Food Substitutions As you plan, prepare and primp before the big day, it is important to keep your energy and spirits up while trying to size down your gown. Granted, as a bride, you are already faced with many decisions: Orchids or roses? Satin or silk? DJ or band? But when it comes to food, it is nice to have your choices simplified. Below is a list of foods for better or for worse that are similar in their form, but quite different in their nutrition profile.

6 For Better, For Worse 6 Breakfast Beverages Lunch

7 For Better, For Worse 7 Snacks

8 For Better, For Worse 8 Dinner Dessert

9 For Better, For Worse 9 Alcohol Ingredients

10 For Better, For Worse 10 Dining Out Making Choices For Better Making smart, supportive choices for better should be your mind-set whether you are preparing your own meals in your kitchen or dining out at your favorite restaurant. Finding the better choices on a menu only takes an extra minute or two, and once it becomes a habit, you will begin to do it without even giving it a second thought. Your server will usually be happy to accommodate your requests, and many chefs know exactly what to do to easily adapt and make the proper substitutions, while still keeping your food tasty and satisfying. Here are some examples of a few typical restaurants and what to order for better, and what to avoid for worse so that you stay on track with your wedding day health and fitness goals.

11 For Better, For Worse 11 Mexican Restaurants When eating at a Mexican restaurant, two of the more popular dishes that you should automatically scratch off your list of choices are enchiladas and chili rellenos. Mexican food can pose a variety of challenges when you re trying to make wise and supportive meal choices. Here are a few common items that you should stay away from at a Mexican restaurant: Cheese Sour cream Flour tortillas Refried beans Fried tortilla chips

12 For Better, For Worse 12 Chinese Restaurants Chinese food tends to be prepared with a heavy dose of oils. In addition to the high-calorie oil, some of the most popular Chinese selections are battered and fried. Here are a few common items that you should avoid when dining out at a Chinese restaurant: Fried rice Egg rolls Szechwan dishes with peanuts and almonds Instead of fried rice and vegetables cooked in oil, request steamed brown rice and steamed vegetables.

13 For Better, For Worse 13 Italian Restaurants Staying on your eating plan at an Italian restaurant can pose quite a challenge. Some of the more common and popular items to avoid are the following: Cheese Sausage Ground beef Cream sauces If you want pizza, first see if there is the option of a whole wheat thin crust. Top your pizza with veggies like mushrooms, onions and bell peppers. Add a source of protein like chicken breast. Request that they only use about percent of the normal amount of cheese, or even better, have them leave the cheese off completely.

14 For Better, For Worse 14 Barbecue Restaurants Barbecue restaurants tend to have several healthy choices on the menu. A few items to avoid are the following: Ribs Sausage Brisket Dinner rolls Potato salad Cole slaw As you can see, when dining out, you can still maintain your healthy eating habits and not have to go off the plan every time you go out to dinner. Do not let dining out be your excuse to overeat! Stay in control of your eating. Your wedding day will be here before you know it, and it will all be worth it!