Is nandos ok on a diet? A complete guide to making healthy choices

While many fast-food chains are notorious for high-calorie, low-nutrient meals, Nando's focus on flame-grilled chicken offers a different approach to dining out. The question, "Is nandos ok on a diet?" depends entirely on your menu selections, but by making a few strategic choices, you can absolutely enjoy a satisfying and diet-friendly meal without derailing your progress.

Quick Summary

Nando's can fit into a healthy diet with smart choices. Prioritize lean protein like chicken breast, pair with nutritious sides such as vegetables or spicy rice, and watch high-calorie additions like creamy sauces and certain sides.

Key Points

• Lean Protein is Key: Prioritize skinless chicken breast or veggie patties over fattier cuts like thighs and wings to maximize protein with fewer calories.

• Smart Sides Matter: Opt for vegetable sides like macho peas, spicy rice, or rainbow slaw, and avoid high-calorie options such as creamy mash, garlic bread, or large chips.

• Watch the Sauce: Stick to milder spice levels like Plain...ish or Lemon & Herb, and be mindful of extra dips and sauces like PERinaise, which are loaded with hidden calories and sodium.

• Pre-Plan Your Order: Check the nutritional information on the Nando's website before you go to make confident, diet-friendly choices that fit your calorie budget.

• Portion Control: Consider smaller portions or share meals with friends to keep overall calorie intake in check.

• Not All Salads Are Equal: Be cautious with large, dressed salads containing creamy dressings, cheese, and other toppings, as these can be surprisingly high in calories.

The Nutritional Reality of Nando's

Nando's is known for its PERi-PERi chicken, which is flame-grilled rather than fried, potentially offering a healthier alternative to traditional fast food. However, the nutritional value of a Nando's meal can vary greatly depending on your choices. While lean chicken breast is a good source of protein, opting for fattier cuts, creamy sides, and extra sauces can significantly increase calorie and fat intake. Understanding the menu and making informed decisions is crucial for maintaining a healthy diet while enjoying Nando's.

The Best Main Courses for Your Diet

Lean protein choices are ideal for managing calorie intake while promoting fullness. Good options include the Chicken Butterfly or a Quarter Chicken Breast with milder marinades like Plain...ish or Lemon & Herb, which are lower in calories, fat, and sugar. The PERi-PERi Chicken & Avo Salad and the Beanie Wrap or Burger offer additional lean protein and fiber. Hotter marinades can contain more calories and sodium.

Navigating Sides and Sauces

Side dishes and sauces can significantly impact your meal's health profile. Prioritize nutrient-dense options like Macho Peas, Rainbow Slaw, Spicy Rice, or Long-Stem Broccoli. Limit or avoid sides high in calories and fat, such as PERi-Salted Chips, Creamy Mash, Garlic Bread, and Creamy Coleslaw. High-calorie sauces like PERinaise and other extras should be used sparingly or avoided. Balsamic Vinaigrette is a lower-calorie salad dressing option.

Comparison Table: Smart vs. Unwise Choices

Choosing wisely makes a significant difference in calorie count. For example, a meal with a 1/4 Chicken Breast (Plain...ish), Mixed Leaf Salad (with Vinaigrette), and Macho Peas is estimated to be around 620 calories, whereas a meal with a 1/4 Chicken Leg (Medium), Regular PERi-Salted Chips, Creamy Coleslaw, and PERinaise can exceed 1114 calories.

Example Diet-Friendly Meal Combinations

Smart combinations include a quarter chicken breast with macho peas and a salad, a Beanie Wrap with broccoli, a Chicken Butterfly with spicy rice and slaw, or a PERi-PERi Chicken & Avo Salad with balsamic vinaigrette.

Conclusion: Mindful Choices, Satisfying Results

Nando's can fit into a healthy diet with careful selections, focusing on lean protein, healthy sides, and controlling sauces. Consulting the official Nando's website or other sources can provide more detailed nutritional information.

Frequently Asked Questions

What is the healthiest meal at Nando's?

The healthiest meal is generally a plain...ish Chicken Butterfly or a quarter chicken breast paired with vegetable sides like Long-Stem Broccoli or Macho Peas, and a mild or Plain...ish marinade.

Are the Nando's salads a good diet option?

Salads can be a healthy option, but some, like the Pulled Chicken, Feta & Avo Bowl, can be very high in calories due to creamy dressings and toppings. Opt for a simpler salad with a leaner protein and a low-calorie dressing like Balsamic Vinaigrette instead.

Can I have spicy sauce on a diet?

Yes, you can have spicy sauce, but choose your level wisely. The Extra Hot basting has more calories than the milder options, so sticking to Lemon & Herb or Medium can save you calories. Remember that sauces can also increase sodium content.

What sides should I avoid if I'm on a diet?

You should limit or avoid creamy mash, garlic bread, and particularly large portions of the PERi-Salted chips due to their high calorie and fat content.

Are the vegetarian options healthy for dieting?

The Beanie Wrap or Burger is a good vegetarian choice as it's high in protein and fiber. However, remember to pair it with healthy vegetable sides rather than carb-heavy ones to keep the meal balanced.

What about drinks at Nando's?

Stick to water or diet/sugar-free soft drinks to avoid consuming unnecessary empty calories from sugary beverages. Milkshakes are very high in sugar and calories and should be avoided when dieting.

How can I reduce calories from my Nando's meal?

To reduce calories, order skinless chicken breast, choose vegetable or rice sides instead of chips or mash, use mild marinades, and ask for sauces on the side to control how much you add.