Good Lifestyle

The choice of ahealthy meal while you are dining at (or order since) achain restaurant May be intimidating, but it is certainly not impossible. In recent years, popular chain restaurants such as The Cheesecake Factory and Olive Garden have made a concerted effort to bring healthy meals to their long, often packed menus in calories.

Yet, choose the right meal, especially when you are hungry and a saunter server by a plate of alfredo fettucine or a juicy cheeseburger, is not easy. That is whyWe talked to several dieticians and asked them to choose some healthy meals in the restaurants of the chain, you can order The next time you want to look at what you eat.

"I never want customers to think about eating health do not enjoy restaurant food," says John Fawkes, a Certified Personal Coach LSRN, Certified Certified Precision Nutrition, and Director of Writingthe unwinder. "In fact, many national channels make the cup with menu options as the dense nutrient proteins and on the sides without unreasonable salt, unhealthy fats, or sugar. »

The bottom line:There are many nutrient options available in the chain restaurants, as long as you know what are the ingredients you need to look for and, conversely, those to avoid.

Below you will find a list of healthy meals in the restaurants of the chain. Nutrition for each element is the total calculation of the whole order (some meals do you order multiple items!) And they are all under 1100 calories. And for healthier feeding tips, check out our list of21 best healthy cooking hacks of all time.

"A good option is Margherita grilled chicken," says Emily Danckers, MS, RD, and the founder ofEMILY RD NUTRITION Coaching. "This control over three boxes: it has lean proteins (chicken), it comes with one side of broccoli, and it is served with delicious cheese on the chicken it has good taste, while remaining about 500 calories. »

For healthier choice Oliver Garden, check out our list ofThe best and the worst menu items in Olive Garden.

"Sushi is usually a nutrient choice and sushi offers here does not disappoint," Note based on New Jersey based dietitianErin Palinski-Wade, Rd, CDE and author ofBelly fat diet for dummies. "With only 300 calories and lowest sodium in the sushi menu, the spicy tuna roller is a great option. For a warmer option, the spicy steamed chicken P.F. Chang is lower in calories and fat than many main dishes with a moderatesodium content compared to other options ".

Speaking of sodium, here's25 foods rich in sodium you have to monitor.

"The Cheesecake Factory offers a lot of healthy choices in their Superfoods menu! " RemarksBansari Acharya, RDN, with a master's degree in nutrition and food sciences. "But I would say that the healthiest point among them is thevegan Cobb salad. The salad offers the most delicious combination of healthiest vegetables, cereals, legumes, walnuts and even. Eating what you can not even feel guilty to eat a piece of cheese cake after! »

This meal does not bring in a huge 1.080 calories, but you can always cut it in half and safely the other half of the salad for lunch the next day!

Do not feel that plant-based option? "Most of the time everything on the Superfoods section of the Cheesecake Factory menu is an excellent choice," says-Acharya.

Only the time for Drive-Thru? here is11 meals in order to fast food, according to a dietician.

"The main grilled salmon main course will be your best bet here that salmon comes grilled and full ofomega-3 fat who are healthy heart ", explainsTalia Hauser, A dietitian in The Colony, Texas. "It comes with one side of jasmine rice and broccoli lemon butter, but put in the lift with the lemon butter to cut some fat and calories. »

"One of the healthiest choices on the menu atPizza California Cuisine is the Banh Mi power bowl. This is packed with meat protein, healthy fat and fiber, "explains Donna Rose RDN, LDN and founder ofNOA NUTRITION NOTES.

The meal is made with quinoa, baby falls, fresh cilange and mint. It is surmounted by grilled chicken, watermelon radish, fresh lawyer, cucumber, carrots, bean germs, scallons and sesame seeds. The bowl is also served with a chilly-lime vinaigrette and Serrano peppers, and has been recommended by several dietitians we talked about.

"Thequinoa Add antioxidants and minerals such as manganese, phosphorus, copper, folate, iron and zinc, "adds pink". Only 540 calories, it's a great choice! "

Get even more quinoa in your diet with these34 Quinoa Recipes for Weight Loss.

"It would be a great healthy meal to share because they tend to give you some portions of shrimp," Amanda A. Kostro Miller, RD, LDN, serves on the advisory board forFitter Living. "Choose healthy sides like green beans and lateral salad." The shrimp is one of the mostProtesin-dense foods You can find and it is also packed with Selenium - an essential antioxidant mineral to maintain a suitable thyroid function and therefore the key to a healthy metabolism.

"Yes, you can eat healthy in an Italian restaurant. And no, you do not have to fear carbohydrates, especially with dishes likeMaggiano The cod of Alaska, "said Fawkes." It offers cups, spinach and blued tomatoes with a lemon butter sauce that you can easily ask on the side. "

First time in Maggiano? here isThe best and worst menu items from Maggiano.

This meal consists of twoEgg whites, gross grains, tomatoes and seasonal fruits.

"Eggs can be appreciated at any time of the day and it's a good thing here!" said Palinski-Wade. "Good breakfast is a balanced offer of lean protein, fruit and vegetables with only 300 calories."

"The healthy options are limited here, so go for the balsamic chicken salad with strawberries that grilled chicken on top of greens, strawberries, tomatoes, onions and almonds, making it a good balance groups food, "says Hauser. "The balsamic glaze over dressing with olive oil lemon can become heavy, then ask it on the side and carry yourself."

Not sure the size of the relevant part? here isWhat a perfect food serving size really looks like.

"To verifyThe Cheesecake factoryMenu Section 'Skinnylicious' for less than 590 calories options. The soft tacos skinnylicious have the choice of spicy chicken or shrimp, tomato stuffed, onions and avocados and come with a side of vegetables Escabeche "says Hauser." This dish has a great balance with lean protein , vegetables, healthy fats and carbohydrates. "

"Lawyers are most notable for their fat healthy -. especially monounsaturated fats, "says Miller," In a2019 Systematic reviewIt examined the types of fat consumed and the risk of some skin cancers, the researchers found that high consumption of monounsaturated fats significantly significantly reduces the risk of basal cell carcinoma. While this is very exciting, more research is needed to confirm these results and determine the correct amount of daily monounsaturated fat needed to see these results. "

As for the other ingredient holder salad? "Beets containantioxidantsWhich are important to reduce inflammation in the body, "says Miller." The reduction of inflammation may also help reduce the risk of chronic disease a person. And reduce your risk of chronic diseases can help prevent or delay vision changes due to diabetes. "

"As for the wings, the sauce you choose can add a lot of calories, especially added sugars. The Smoky Adobo sauce provides the least amount of added calories, making it a better choice, "said Palinski-Wade. "NewCauliflower wings are a great option for those looking to reduce their consumption of animal protein, but keep an eye on theportion Since they are always fries and the calories from fat and the extra sauce can quickly add up. "

"This is a great option for those who want something extra without taking in extra calories," says Acharya. "This release of salmon Outback comes even without their sweet glaze, making it even healthier. Salmon is rich in omega-3 and protein, while fresh vegetables provide minerals, vitamins and fiber for a balanced meal. "

You may also like thesehealthy meal at Outback Steakhouse, recommended by nutritionists.

"This is a modest calorie choice that is full of lean protein," says Miller. "Choose healthy sides likebroccolior green beans. Or save on calories by getting just one side or not at all.

"Optik for eggs on pancakes here is your best choice, like high qualityprotein You will help you feel more satisfied, helping to keep the control portions, "says Palinski-Wade." The omelette of spinach and mushrooms is my first choice choice with the variety of vegetables packed in this entrance. If you wish Increase on calories and grease even more, choose it without the cheese to save 100-200 calories. "

It's another meal that is quite steep in calories, so you can always eat half and save the other half for a meal of highly you can wait impatiently.

Now that you know what to order, you will want to avoid these75 dishes that you should always avoid the chain of restaurants.