Coach on Call. Please give me a call if you have more questions about this or other topics.

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1 Coach on Call Weight Management It was geat to talk with you. Thank you fo you inteest in. I hope you find this tip sheet helpful. Please give me a call if you have moe questions about this o othe topics. As you UPMC Health Plan health coach, I m eady to help in any way I can. You can eat healthy when you dine out. Ty these tips fom stat to finish: 1. Befoe you go to a estauant Look at the menu online o call ahead to see if the estauant offes healthy choices. Ae healthy choices available? If not, choose anothe place to eat. Think about how much you plan to eat. Follow you caloie and fat gam budget. Eat less duing othe meals that day. Do not aive ovely hungy. Eating a small healthy snack befoe you go out can help. Ty eating an apple o othe food ich in fibe and wate, along with a glass of nonfat milk o small amount of lowfat cheese, both of which contain low-fat potein. Foods that contain fibe, wate, and potein ae filling. Cay a healthy snack with you to eat if the meal is delayed. 2. When you plan what to ode Plan not to dink alcohol befoe eating. O, don t dink it at all. Think about what you want befoe looking at the menu. Menus ae tempting. Avoid items descibed like this on the menu. They ae high in caloies and fat: Au gatin Pasty Beaded Rich Butteed o buttey Sautéed Cheese sauce Escalloped Ceamed, ceamy, in ceam sauce Scalloped Fied, deep fied, Fench fied Southen-style Pamesan UPMC_17_1517 CMN c Copyight 2017 UPMC Health Plan, Inc. All ights eseved C ON C WM GET CAL 16WP0758 (MCG) 5/1/17 PDF

2 Page 2 of 5 Items descibed on the menu with these wods may be lowe in fat and caloies. Be sue to tell the seve that you want no o vey little fat to be added in pepaation: Baked Poached Boiled Roasted Boiled Steamed Gilled Sti-fied Bewae of sauces! Gilled foods ae often bushed with melted butte. Ask fo no sauce, o ask that sauces be seved on the side. Think about what you eally need to eat, not what looks o smells good. 3. When you ode Be the fist to ode. That way, what othe people ode won t tempt you. Ask fo low-caloie, low-fat foods. Ode a low-fat soup (both-based, non-ceamy) o tossed salad (with dessing on the side) to stat you meal. Both ae ich in wate, which is filling. Ask how foods ae pepaed. If needed, ask that foods be cooked diffeently. Don t be afaid to ask fo foods that aen t on the menu. Ask the seve to hold the extas, such as the basket of bead. Extas such as bead and butte can add a lot of caloies. Ask how lage the potions ae. If they ae too lage: Ode a smalle size (appetize, senio citizen, o childen s size). Split a meal with someone at you table. Ask the seve to put half the potion in a take-out containe befoe the meal is seved. (O split you entée with othes at you table.) Ode salad dessing, gavy, sauces, o speads on the side. Ask fo less cheese o no cheese. Split a desset with one o two othes at you table. Choose something light and efeshing, such as a small seving of sobet with fesh beies!

3 Page 3 of 5 4. Afte the food is seved Look at the amount on you plate. Is it moe than you planned to eat? If so: Ask ight away fo a containe to take home pat of the meal (if you haven t done so ealie). Put the exta amount in the containe. Close it befoe you begin to eat. What if you foget to do that? When you ve eaten the amount you planned, ask that you plate be emoved ight away. O put you napkin on you plate so that it coves what emains. Out of sight is out of mind! Tim visible fat off meat. Take the skin off chicken. Use as little salad dessing, gavy, sauce, o spead as you can. Vinegas and spices add flavo without caloies. Ask you seve what is available. Eat slowly. It takes about 20 minutes fo you body to signal you bain that you ae full. If you eat too fast, you will ovefill you stomach befoe you satisfy you appetite. Talking Tips How to ask fo what you want Many people find it had at fist to ask a waite o waitess fo something special. With pactice, it gets easie. Hee ae some tips. Tell the waite o waitess you ae on a healthy diet. Begin with I, not You. Fo example, say, I would like the fish boiled with lemon juice instead of butte. Don t say, Why don t you have low-fat fish on the menu? Use a voice that is loud enough to be head clealy. Be fim but fiendly. Look the peson in the eye. If needed, epeat you equest until you ae head. Keep you voice calm and pleasant. Let fim and fiendly be you guide! Wishy-washy: Oh, well. I guess they couldn t boil the fish. Theatening: Look, you said you would boil my fish! I m not paying fo this! Fim and fiendly: This looks vey nice. But I asked fo my fish to be boiled, not fied. Would you have some boiled fo me, please?

4 Page 4 of 5 What s on the menu? When you dine out, choose foods that ae lowe in caloies. See the examples below. Be sue to ask how the food is cooked and seved. Note: Most estauants seve a tossed salad. It is a low-caloie choice if topped with lemon juice, a flavoed vinega, o a low-fat dessing. GO with lowe-caloie choices Pizza Plain cheese pizza (ask fo half the cheese o low-fat cheese) Onions, geen peppes, mushooms CAUTION with high-caloie choices Meat toppings (sausage/peppeoni) Olives Buges Gilled, boiled, o oasted chicken, without sauce Boiled, exta lean buge Mexican Heated (not fied) totillas Gilled chicken o beef fajitas Soft tacos (con o flou totillas) Salsa Chinese and Japanese Sti-fied chicken Sti-fied vegetables Steamed ice Soup Teiyaki Italian Spaghetti with meatless tomato sauce Minestone soup Seafood Boiled, baked, o boiled seafood with lemon Plain baked potato Steakhouses Shimp cocktail Boiled chicken o fish Plain baked potato Regula hambuge, cheesebuge Fied fish o chicken Mayonnaise-based sauces Enchiladas Chili con queso Fied totillas, totilla chips Sou ceam, guacamole Cisp tacos Egg foo yung Fied chicken, beef, o fish Fied ice o noodles Egg olls Fied wonton Tempua Sausage Lasagna, manicotti, othe pasta dishes with cheese o ceam Fied o beaded dishes (such as veal o eggplant Pamesan) Fied fish Fied vegetables Butte o ceam sauces Steak (except timmed lean cuts) Fied fish o chicken Onion ings, othe fied vegetables Souce: Infomation povided by the Univesity of Pittsbugh Obesity and Nutition Reseach Cente (gant DK fom the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases).

5 Page 5 of 5 My SMART* Goal fo This Week (Check when completed) Do you best to each the SMART goal you set with you health coach. Wite it hee. Check the box when you have completed it. Staying on the Path to Wellness (Check when completed) When you ae eady, choose one o two ideas fom this tip sheet that you would like to put into action. Set a weekly SMART goal fo each one. Wite you goals hee. Check the boxes when you have completed them. SMART Goal 1: SMART Goal 2: *SMART goals ae Specific, Measuable, Appopiate, Realistic, and Timely. Fo example, On Fiday night befoe I leave the house to eat out, I will eat an apple and have a piece of low-fat sting cheese. SMART goals help you succeed! If you have any touble setting you weekly SMART goals, ask you health coach fo help. The infomation in this tip sheet is fo educational puposes only. It is not intended o implied to be a substitute fo pofessional medical advice. Befoe making changes, always talk to you docto about what is ight fo you. Souces: Eating Foods Away fom Home. Choose My Plate. Available at eating-foods-away-home. Accessed Apil 16, Infomation adapted fom the Univesity of Pittsbugh Obesity and Nutition Reseach Cente (gant DK fom the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases).