Navigating the menu at any restaurant, including McAlister's Deli, can be a challenge for health-conscious diners. While the menu is extensive, many popular items contain high levels of calories, fat, and sodium. This guide will help you identify and customize the healthiest options available, enabling you to enjoy a delicious and balanced meal.
Healthiest Salads at McAlister's Deli
Salads are often the go-to for healthy eating, but not all salads are created equal. Some can be surprisingly high in calories due to heavy dressings, cheese, and fatty toppings. At McAlister's, a few smart choices can lead to a nutritious and satisfying meal.
- Garden Salad: The base Garden Salad, without dressing, is one of the lowest-calorie options on the menu. It features fresh mixed greens, tomatoes, and cucumbers. To boost its health benefits, add a lean protein like grilled chicken.
- Pecanberry Salad: This signature salad features mixed greens, strawberries, blueberries, and candied pecans. It's a great option, but for a healthier twist, ask for the candied pecans on the side to control the sugar content, and opt for a light vinaigrette dressing.
- Savannah Chopped Salad: Featuring grilled chicken, dried cranberries, and blue cheese, this salad can be a good choice. However, similar to the Pecanberry, the full portion of cheese and pecans can add up. Requesting these on the side and choosing a lighter dressing is the best approach.
Best Soup and Spud Choices
McAlister's is known for its hearty soups and baked potatoes, but you must be discerning. Soups can be surprisingly high in sodium and cream-based varieties often contain excessive calories and fat. Baked potatoes can also become calorie bombs with rich toppings like cheese and bacon.
- Veggie Chili: A bowl of Veggie Chili is a fantastic option, offering a hearty, flavorful meal with a lower calorie and fat count compared to other soups and chilis. It provides warmth and fiber without the heavy cream base.
- Justaspud® (Plain Baked Potato): A plain baked potato, or "Justaspud," is a canvas for healthy toppings. By avoiding the traditional butter, cheese, and bacon, you can enjoy a nutritious, fiber-rich base. Consider adding steamed veggies or a side of Veggie Chili for extra flavor and nutrients without the added fat.
Smart Sandwich Modifications
While sandwiches are a staple at McAlister's, they often contain a significant amount of calories and fat due to large portions, sauces, and bread choices. Choosing the right ingredients can make a huge difference.
- The Deli Turkey Classic: Order this sandwich on 9-grain bread and opt for no cheese or mayonnaise to keep it lean. The turkey provides excellent lean protein.
- The Veggie: This sandwich features a variety of vegetables and cheese. To make it healthier, request it on 9-grain bread and reduce or omit the cheese to control sodium and fat.
- Grilled Chicken Sandwich (without cheese): This is another lean protein option. Order it on wheat or 9-grain bread and skip the cheese to reduce fat and sodium.
Comparison Table: Healthier Menu Options at McAlister's
| Item | Standard Calories (approx.) | Healthier Customization | Estimated Calorie Change |
|---|---|---|---|
| Pecanberry Salad | 360 (without dressing) | Use light vinaigrette, ask for pecans on the side | Varies, can reduce sugar |
| Savannah Chopped Salad | 450 (without dressing) | Use light vinaigrette, light cheese/cranberries | Varies, can reduce fat/sodium |
| Veggie Chili (Bowl) | 540 | N/A | Low calorie baseline |
| Country Potato Soup (Bowl) | 720 | Use a cup portion, skip high-calorie toppings | Can save over 300 calories |
| Justaspud (Whole) | 690 | Plain with steamed veggies | Can save over 500 calories |
| McAlister's Club Sandwich | 810 (on wheat) | Half sandwich, no mayo, no cheese | Can save over 400 calories |
Putting it all together: Healthy Combination Ideas
To build a complete, balanced meal, you don't have to sacrifice flavor for health. Here are some combination ideas that keep nutrition in mind:
- Lite Choose Two Combo: The half Deli Turkey Classic on 9-grain bread (no mayo, no cheese) paired with a cup of Veggie Chili is a satisfying and wholesome choice.
- Salad and Soup: A half Garden Salad (with grilled chicken) and a cup of Veggie Chili offers a perfect balance of protein, fiber, and warmth without excessive calories.
- Lean Sandwich and Side: Pair a half Grilled Chicken Sandwich (on 9-grain, no cheese) with a fruit cup. This keeps the meal light but still provides plenty of energy.
For more detailed nutritional breakdowns, it is always best to refer to the official source. The McAlister's Deli Nutrition Calculator on their website allows for precise customization and can help you make informed decisions about your meal.
Conclusion: Making the Healthiest Choice at McAlister's
The healthiest thing to eat at McAlister's Deli is not a single item, but a combination of smart choices and customizations. By selecting a salad with a light vinaigrette and a lean protein, or opting for a nutrient-dense soup like the Veggie Chili, you can enjoy a delicious meal that supports your health goals. Always consider asking for dressings and high-calorie toppings on the side to maintain control over your nutrition. With a bit of mindful ordering, McAlister's can easily be part of a balanced diet.
Customization is Key
Remember, the power is in your hands when you order. Don't hesitate to ask for modifications that align with your dietary needs. Swapping bread types, requesting sauces on the side, and being mindful of high-fat additions like cheese and mayo are all effective strategies for eating healthier. Always check the latest nutritional information on the McAlister's website, as menu items and ingredients can change.
Final Recommendations
For the lowest-calorie and most nutrient-dense meal, a simple Garden Salad with grilled chicken and a light vinaigrette is hard to beat. For those seeking warmth and comfort, a cup of Veggie Chili is a great choice. The key takeaway is that customization is crucial for eating healthy at McAlister's. By making informed choices, you can find a healthy and satisfying meal that perfectly fits your lifestyle.
