Fit Fresh Cuisine Presents

DINING OUT
DANGERS CREATED BY: KELLY BERG
All (that you shouldn’t) EAT!
 Overeating
encouraged by the
pricing

 High fat & Sodium

foods

 Limited Fresh
Options
Salad Bar Stress
 Watch portion sizes

 Limit cheese,
croutons, nuts

 Vinaigrette or Low-
Fat dressings
 Honey Mustard
Dressing
 190 Cal
 22 g Fat

 No- Fat Honey

Mustard
 70 cal
 0 g Fat
10 min, 6 mph
Google it
 Menus

 Nutritional Info

 Third party
 American Heart
Association
 Men’s Health
And the winner is……
Look for Keywords
Bad  Good 
 Deep Fried  Steamed
 Pan Fried  Grilled
 Creamy  Broiled
 Crispy  Baked
 Roasted
Oriental Chicken Salad
Crispy Chicken:
1310 cal, 93 g Fat
Grilled Chicken:
1240 cal, 77 g Fat
5 min, vigorously
Look for a Labeling System
 “Low- Cal”
 “Low- Fat”
 “Heart Healthy”
 “Diet Friendly”
Avoid the Halo Effect

Weight Management Asian Chicken Salad™

Grilled Chicken, Romaine, Snow Peas, Carrots, Bean
Sprouts, Green Onions, Crispy Noodles, Almonds and
Sesame Seeds Served with a Low-Cal Sesame-Soy
Dressing.

570 kcal, 2 g Sat. Fat 2600 mg Sodium !!

108 %
Do y
ou h a
any Q ve
’s?
Get to know your server
What is the portion size?

7 oz filet, 7 oz salmon filet

740 cal, 43 g Fat
One Hour
What are the Ingredients?

 “Specially Sauces” can be especially scary

 Cooking methods
 Eliminate ambiguities
Frontega Chicken Panini: Chipotle Mayonnaise Sauce
160 kcal, 17g Fat
15 min, vigorous
Can I substitute…..?
Make A Request

 Grilled, steamed
 Sauce and dressings on the side
 Half the Entrée
Chicken and Shrimp Carbonara: 1440 Cal, 80g Fat
1 hr, 8 min
Congratulations
 Picked the Restaurant
 Evaluated menu
Look for keywords
Ask Q’s
 Place the order
Don’t Cheat while you Wait
 Drink water

 Skip the extra bread & butter

480 Cal, 39 g Fat
25 min
Dinner is Served…..
Portion Control
 Eat what you need
Veggies, fruit, lean meats
 Watch the extras
Flavor can be added with salsas, ketchup,
mustard, pickles ect.
Limit Carbohydrates and Fat
590 kcal, 1210 mg Sodium
1 hr 10 min, Freestyle
Keep it Simple