Good Lifestyle

Although many of the Panera menu items are low in calories and packaged withHealth-boosting nutrients, all of their dishes are not good for your health or size. In fact, a number of dishes carrying up to half the quantity of daily recommended sodium and a day of fat (lawado chicken cobb with ranch, we look at you!) That's not what you thought you Siez in when you have traveled, was it? Did not think so.

To help you avoid a food catastrophe, we asked a group of experts in nutrition and weight loss what they order from the famous fast chain. Their satisfactory and sanctioned choices can help you keep your check calories while taking advantage of the food you like. The next time you are there, take one of the orders suggested below.

"The Roman lettuce of the Greek salad of Panera with chicken contains vitamin C and beta-carotene, two nutrients working together to prevent oxidation from cholesterol, making it a healthy choice of heart. Pepperoncinis Add a spicy kick to helpStimulate metabolismAnd the FETA contains calcium that helps build healthy bones. To keep the salad reasonably healthy, I ask for a light vinaigrette. I think when people ask to get dressed on the side, they are more likely to finish by using more to dress.-Dana Kofsky, nutrition consultant

"When it comes to meals, I'm sucker for something Mediterranean, then I would go almost immediately for the large and healthy Greek salad with chicken. It is full of vegetables of high fiber vegetables, serves as anti-inflammatory olives and provides residence power thanks to the lean chicken protein. With the vinaigrette on the side, this 500 calorie salad goes down to about 300 calories, so I would take some small spoonfuls of the oil-based dressing and Calorie. So I do not go on my 400 calorie meal limit. "- Lisa Moskovitz, R.D., founder ofNY NUTRITION Group

"Regardless of the question of whether I go to Panera for lunch or dinner, I usually control a cup of a broth soup. Two of my favorites are low-fat lemon chicken orzo and soup Vegetarian vegetables with low fat with pesto. I small pair of the soup with a half-waist power pulley cesar salad with chicken. I ask they mix the salad with only half of the vinaigrette and I add a fresh lemon pressure. Since sodium can be a bit on the upper side in Panera, I usually eat only on days when I had a good workout moise! ​​"-Christine M. Palumbo, MBA, RDN, Fand, a region of Chicago Dietician Communication Consultant and Nutrition Nutrition

"When I eat in Panera, I like to order the flat battery of the mozzarel de la tomato. To stimulate the power to stay of my meal, I usually ask them to add chicken or grilled turkey. The extra protein, As well as vegetables rich in fresh fibers. Who are already on flat bread, fill up without being rich in calories. And Mozzarella provides protein and calcium.-Elisa ZIÉ, RDN, nutritionist of registered dietitian and author of Younger week the week

"It's the lowest sugar smoothie of Panera, so when I want something on the sweet side, this drink satisfies my desire to overcome it. I associate with a little Caesar goat salad to make sure I Receiving an adequate protein that helps prevent a sugar cross in the blood and subsequent crash. I ask for thePad On the side then mix in about half of it myself. "-Lauren Minchen Mph, rdn, cdn, dietitian and a nutritionist inscribed in New York

"Panera can be a great place to eat, especially when you need something fast. I like they have their nutritional information because they choose what to eat a little easier for those of us who love look at our calorie consumption. On a cold day, I usually control a soup of vegetarian black beans with low fat with a side salad or an apple. The soup alone has nine grams of fibers and 17 grams of proteins that keep me full For hours. In addition, beans are rich in energy -Booster iron. "-Ilyse Schapiro MS, RD, dietician registered with private practices in New York and Connecticut

"This 400 calorie meal is a great way to get rid of your day. The pushed grain bagel flat sandwich is 100% whole wheat, which offers sustainable energy to help fuel your workouts. More, You get 12 grams of egg whites protein that will help lean muscle growth. Top All extinguishes, thelawyer Fulge of monounsaturated fat health and spinach serves vitamins A and C. "- Jim White Rd, ACSM HFS, owner ofJim White Fitness and Nutrition Studios

"If I found myself in Panera by a cold day, a bowl of broth would be my superior choice. For only 390 calories, the quinoa bowl of the lens with chicken has everything I need for a filling meal and Nutrient. The chicken offers a lean source of proteins and quinoa and vegetables also serve a ton of fiber and protein. The combination of nutrients is enough to keep my levels of stable energy and my belly happy for several hours. "- Lisa Moskovitz, R.D.

"I like this salad because it is satisfied without being rich in calories. Fruits and vegetables are loaded with water and belly filling fibers and pecans offer a blend of healthy fats, fibers and proteins - With a satisfying crunch. It's a great choice for those who consume regularly because it provides a good dose of fruits andvegetables That many of us tend to fall short when we do not prepare our own meals. I ask for the vinaigrette on the side and then use about two or three tablespoons to keep calories. "- Elisa Zied, RDN

"When I'm in Panera for breakfast, I like to control ham, egg and cheese on whole grain bread. It has only 340 calories and is packed with proteins and four grams of fiber , which allows you to fill you. I usually eaten with a fruit for a complete and well balanced meal. "- Sarah Koszyk, MA, RDN, founder ofFamily. Food. Fiesta

"I really like making picking picking because it gives you a wide variety and cuts the size of the portions - and calories - in two. For 393 calories, you can get a small vegetarian vegetable soup and Low fat garden, half-roast Turkish Lawyer Blt on wheat and an apple. "- Jim White Rd, ACSM HFS

"For salads, I tend to keep it boring in Panera. Sometimes, the Roman lettuce, tomatoes, cucumbers and grilled chicken are all I need. I know I get nutrients from vegetables and vegetables and Durable of the protein. Sometimes if I 'm on the most hungious side, I associate with an apple or a roll of integer grain (which you can ask instead of chips). I control the balsamic vinaigrette on the side. "- Ilyse Schapiro MS, Rd

"The classic salad with chicken is filled with magnificent leafy green and cucumbers that provide vitamins A and C, beta-carotene, fibers and additional phytonutrients and antioxidants that preventchronic disease. The cucumbers of the salad are 95% water, which keeps the body hydrated and eliminates toxins and chicken protein aid to muscle growth.- Dana Kofsky

Typically dinner after your workout? Thosehealthy meal Recovery of help, muscle growing fuel growth and help you lose weight.

Pictures: Courtesy of Panera