For Better, For Worse 2

© 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. www.TheKnot.com

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.

For Better, For Worse 3

table of Contents

Diet and Nutrition Advisory Board . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Food Substitutions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Beverages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Dessert . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Alcohol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Ingredients . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Dining Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Mexican Restaurants . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Chinese Restaurants . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Italian Restaurants . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Barbecue Restaurants . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

For Better, For Worse 4

Dr. Roger E. AdamsPhD, 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, NYEatRightFitness.com

Mascha A. DavisRD, MPH, Registered Dietician

Education: UCLA, Master of Public Health; University of WI-Madison, Bachelor of Science

Based in Los Angeles, CA

Summer LamonsMS, 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, TXSummerLamons.com

Diet and Nutrition Advisory Board

For Better, For Worse 5

For Better, For WorseFood 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 quitedifferent in their nutrition profile.

For Better, For Worse 6

Lunch

Beverages

Breakfast

For Better, For Worse 7

Snacks

For Better, For Worse 8

Dessert

Dinner

For Better, For Worse 9

Alcohol

Ingredients

For Better, For Worse 10

Dining outMaking 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.

For Better, For Worse 11

Mexican RestaurantsWhen 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

For Better, For Worse 12

Chinese RestaurantsChinese 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.

For Better, For Worse 13

Italian RestaurantsStaying 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 20-25 percent of the normal amount of cheese, or even better, have them leave the cheese off completely.

For Better, For Worse 14

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!

Barbecue RestaurantsBarbecue 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