Eating Healthier When You Need to Eat Out

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It happens to all of us. You are away from home and need to eat. According to a recent USDA study, about seventy-five percent of Americans eat out once a week or more. Although dining out is one of the special pleasures in life, so is maintaining your goal weight. To make eating out while watching your weight a little easier, Metabolic Research Center compiled the following Nutritional Guide to Eating Out for fifty-five healthier food options.

When you need food fast, try to select the same types of foods you would eat at home. Just because it comes on a bun doesn't mean you have to eat it that way. In fact, many restaurants now offer healthier lettuce wraps. Listed below are some of the more reasonable choices you can make when it's time to grab a bite:

 

1) Applebee's: Napa Chicken and Portobellos¹

• 500 CALORIES
• 16g TOTAL FAT
• 50g PROTEIN
• 5g FIBER

 

2) Arby's: Grilled Chicken Cordon Bleu Sandwich (no mayo)⁵

• 390 CALORIES
• 8g TOTAL FAT
• 41g PROTEIN
• 1563mg SODIUM
• 2g FIBER

 

3) Arby's: Roast Turkey Farmhouse Salad with 1/3 Packet Lite Italian³

• 237 CALORIES
• 13.4g TOTAL FAT
• 14g PROTEIN
• 780mg SODIUM
• 3g FIBER

 

4) Arby's: Santa Fe Salad with Grilled Chicken (no dressing)⁵

• 283 CALORIES
• 8g TOTAL FAT
• 29g PROTEIN
• 521mg SODIUM
• 6g FIBER

 

5) Au Bon Pain: Vegetarian Deluxe Salad⁴

• 270 CALORIES
• 13g TOTAL FAT
• 12g PROTEIN
• 820g SODIUM
• 8g FIBER

 

6) Bojangles': Grilled Chicken Sandwich²

• 375 CALORIES
• 15g TOTAL FAT
• 27g PROTEIN
• 910mg SODIUM

 

7) Boston Market: Rotisserie Chicken Bowl⁴

• 470 CALORIES
• 15g TOTAL FAT
• 34g PROTEIN
• 950mg SODIUM
• 8g FIBER

 

8) Burger King: Tendergrill Chicken Sandwich¹

• 460 CALORIES
• 21g TOTAL FAT
• 26g PROTEIN
• 2g FIBER

 

9) California Pizza Kitchen: Half Roasted Artichoke and Spinach Pizza with Chicken¹

• 555 CALORIES
• 21g TOTAL FAT
• 31g PROTEIN
• 5g FIBER

 

10) Carl's Jr: Turkey Burger, No Mayo³

• 480 CALORIES
• 21g TOTAL FAT
• 29g PROTEIN
• 1250mg SODIUM
• 3g FIBER

 

11) The Cheesecake Factory: SkinnyLicious Grilled Salmon¹

• 730 CALORIES
• 45g TOTAL FAT
• 50g PROTEIN
• 12g FIBER

 

12) Chick-fil-A: Chargrilled Chicken Sandwich⁵

• 270 CALORIES
• 3.5g TOTAL FAT
• 28g PROTEIN
• 940mg SODIUM
• 28g PROTEIN

 

13) Chick-fil-A: Grilled Chicken Cool Wrap with Fruit Cup²

• 400 CALORIES
• 14g TOTAL FAT
• 37g PROTEIN
• 0mg SODIUM

 

14) Chick-Fil-A: Grilled Chicken Sandwich³

• 310 CALORIES
• 6g TOTAL FAT
• 29g PROTEIN
• 820mg SODIUM
• 3g FIBER

 

15) Chili's: Margarita Grilled Chicken with Steamed Broccoli (no rice)¹

• 490 CALORIES
• 16.5g TOTAL FAT
• 52g PROTEIN
• 11g FIBER

 

16) Chipotle: Burrito Bowl with Chicken, Beans, Veggies and Guacamole¹

• 460 CALORIES
• 19.5g TOTAL FAT
• 42g PROTEIN
• 16.5g FIBER

 

17) Chipotle: Chicken, Pinto Bean, and Veggie Salad³

• 365 CALORIES
• 9g TOTAL FAT
• 42g PROTEIN
• 1225mg SODIUM
• 11g FIBER

 

18) Denny's: Fit Fare Loaded Egg-White Veggie Omelette with Fruit and English Muffin¹

• 490 CALORIES
• 16g TOTAL FAT
• 32g PROTEIN
• 6g FIBER

 

19) Dunkin' Donuts: Wake-Up Wrap with Eggs and Bacon²

• 210 CALORIES
• 13g TOTAL FAT
• 10g PROTEIN
• 480mg SODIUM

 

20) Hardee's: Trim It 1/4 lb. Low Carb Little Thickburger³

• 220 CALORIES
• 15g TOTAL FAT
• 15g PROTEIN
• 590mg SODIUM
• 3g FIBER

 

21) In-N-Out Burger: Protein Style Hamburger (lettuce wrap)⁴

• 240 CALORIES
• 17g TOTAL FAT
• 13g PROTEIN
• 370mg SODIUM
• 3g FIBER

 

22) Jack In the Box: Chicken Fajita Pita³

• 346 CALORIES
• 12g TOTAL FAT
• 24g PROTEIN
• 1117mg SODIUM
• 4g FIBER

 

23) Jack In the Box: Grilled Chicken Salad (no dressing)⁴

• 348g CALORIES
• 15g TOTAL FAT
• 35g PROTEIN
• 1093mg SODIUM
• 7g FIBER

 

24) Jason's Deli: Salmon Pacifica Salad⁵

• 420 CALORIES
• 22g TOTAL FAT
• 29g PROTEIN
• 390mg SODIUM
• 7g FIBER

 

25) Jimmy John's: Turkey Tom Unwich²

• 225 CALORIES
• 19g TOTAL FAT
• 14g PROTEIN
• 680mg SODIUM

 

26) KFC: Kentucky Grilled Chicken Breast with Sweet Kernel Corn and Green Beans³

• 320 CALORIES
• 8g TOTAL FAT
• 44g PROTEIN
• 970mg SODIUM
• 4g FIBER

 

27) KFC: Roasted Chicken BLT Salad without Dressing²

• 200 CALORIES
• 7g TOTAL FAT
• 30g PROTEIN

 

28) KFC: Tender Roast Sandwich (without sauce)⁵

• 300 CALORIES
• 4.5g TOTAL FAT
• 37g PROTEIN
• 1060mg SODIUM
• 2g FIBER

 

29) McDonalds: Artisan Grilled Chicken Sandwich²

• 360 CALORIES
• 6g TOTAL FAT
• 32g PROTEIN
• 930mg SODIUM

 

30) McDonalds: Asian Salad with Grilled Chicken⁵

• 300 CALORIES
• 10g TOTAL FAT
• 32g PROTEIN
• 890mg SODIUM
• 5g FIBER

 

31) McDonalds: Two Egg White Delight McMuffins¹

• 500 CALORIES
• 16g TOTAL FAT
• 36g PROTEIN
• 8g FIBER

 

32) Moe's Southwest Grill: Burrito Bowl⁴

• 400 CALORIES
• 16g TOTAL FAT
• 45g PROTEIN
• 12g FIBER

 

33) Olive Garden: Citrus Chicken Sorrento¹

• 550 CALORIES
• 21g TOTAL FAT
• 58g PROTEIN
• 7g FIBER

 

34) Panda Express Broccoli Beef with Mixed Veggies³

• 230 CALORIES
• 7.5g TOTAL FAT
• 13g PROTEIN
• 1060mg SODIUM
• 7g FIBER

 

35) Panda Express: Broccoli Chicken²

• 180 CALORIES
• 9g TOTAL FAT
• 13g PROTEIN
• 630mg SODIUM

 

36) Panera Bread: Smoked Turkey Sandwich with Cheddar on Whole Wheat with an Apple¹

• 700 CALORIES
• 8g TOTAL FAT
• 37.5g PROTEIN
• 8g FIBER

 

37) Panera Bread: Turkey Cranberry Flatbread and Turkey Chili²

• 480 CALORIES
• 20g TOTAL FAT
• 21g PROTEIN
• 1300mg SODIUM

 

38) Panera Bread: Seasonal Greens Salad with Chicken and Balsamic Vinaigrette³

• 310 CALORIES
• 13g TOTAL FAT
• 29g PROTEIN
• 320mg SODIUM
• 4g FIBER

 

39) PDQ: Grilled Chicken Tenders and Ceasar Salad with Avocado²

• 500 CALORIES
• 15g TOTAL FAT
• 84g PROTEIN
• 2180mg SODIUM

 

40) Popeyes: Loaded Chicken Wrap³

• 310 CALORIES
• 12g TOTAL FAT
• 14g PROTEIN
• 790mg SODIUM
• 3g FIBER

 

41) Potbelly: Mediterranean Sandwich⁴

• 470 CALORIES
• 12g TOTAL FAT
• 22g PROTEIN
• 1230mg SODIUM
• 10g FIBER

 

42) Ruby Tuesday: Top Sirloin Steak with Grilled Zucchini and Rice Pilaf¹

• 529 CALORIES
• 21 g TOTAL FAT
• 48g PROTEIN
• 2g FIBER

 

43) Shake Shack: Chicken Dog with Veggies²

• 300 CALORIES
• 11g TOTAL FAT
• 26g PROTEIN
• 970mg SODIUM

 

44) Sonic: Classic Grilled Chicken Sandwich³

• 480 CALORIES
• 22g TOTAL FAT
• 32g PROTEIN
• 1190mg SODIUM
• 3g FIBER

 

45) Starbucks: Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich²

• 210 CALORIES
• 5g TOTAL FAT
• 18g PROTEIN
• 560mg SODIUM

 

46) Starbucks: Spinach, Egg Whites and Feta Wrap¹

• 290 CALORIES
• 10g TOTAL FAT
• 19g PROTEIN
• 6g FIBER

 

47) Starbucks: Sous Vide Egg Bites⁴

• 170 CALORIES
• 7g TOTAL FAT
• 13g PROTEIN
• 500mg SODIUM
• 1g FIBER

 

48) Subway: 6-Inch Turkey Breast Sub on 9-Grain Wheat with Swiss²

• 390 CALORIES
• 14g TOTAL FAT
• 23g PROTEIN
• 720mg SODIUM

 

49) Taco Bell: Chipotle Chicken Loaded Griller³

• 340 CALORIES
• 16g TOTAL FAT
• 14g PROTEIN
• 770mg SODIUM
• 2g FIBER

 

50) Taco Bell: Veggie Power Bowl²

• 480 CALORIES
• 18g TOTAL FAT
• 16g PROTEIN
• 980mg SODIUM

 

51) TGI Fridays: Sizzling Chicken and Spinach¹

• 410 CALORIES
• 15g TOTAL FAT
• 50g PROTEIN
• 13g FIBER

 

52) Wendy's: Grilled Chicken Sandwich³

• 360 CALORIES
• 8g TOTAL FAT
• 35g PRTOEIN
• 820mg SODIUM
• 3g FIBER

 

53) Wendy's: Half Size Apple Pecan Chicken Salad²

• 340 CALORIES
• 17g TOTAL FAT
• 20g PROTEIN
• 550mg SODIUM

 

54) Wendy's: Ultimate Chicken Grill Sandwich with a Cup of Chili¹

• 550 CALORIES
• 13g TOTAL FAT
• 50g PROTEIN
•  6g FIBER

 

55) Zaxby's: Grilled Ceasar Zalad²

• 440 CALORIES
• 16g TOTAL FAT
• 49g PROTEIN
• 1600mg SODIUM

 

It is very unlikely that you can completely give up eating out. Nonetheless, you should adopt good strategies for eating healthier options at your favorite restaurants. Download the Tips For Eating Out guidelines from the National Institute of Health and National Heart, Lung, and Blood Institute for additional advice on eating at franchise food chains. Although fast food used to be synonymous with unhealthy, the industry has made strides in adding menu items that will fill you up with a generous smattering of vegetables, fruits, salads, and other healthy fixings.

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¹COSMOPOLITAN Online, 15 Healthy Restaurant Meals That Aren't Salad by Elizabeth Narins, August 28, 2015.

²SPOON UNIVERSITY Online, 21 Healthy Fast Food Lunch Options Under 500 Calories by Sarah Arora (University of Wisconsin-Madison) and Mackenzie Patel (University of Florida).

³EAT THIS, NOT THAT! Online, The Healthiest Dish to Eat at 20 Fast Food Chains, 2018 Galvanized Media.

⁴GOOD HOUSEKEEPING Online, The 30 Healthiest Things You Can Order at Every Major Fast Food Joint by Jessica Migala, July 24, 2018.

⁵WebMD Online, 21 Healthier Fast-Food Meals by Elaine Magee, MPH, RD.