Eating healthy while dining out can be a challenge, but with increased awareness and a shift in consumer preferences, many restaurants now offer more nutritious choices. The key is knowing what to look for beyond the marketing hype. Healthy restaurants are defined by their use of fresh, whole ingredients, customizable menus, and preparation methods like grilling and steaming over frying. This guide breaks down which popular restaurant chains excel in providing healthy fare and offers strategies to make smarter choices no matter where you eat.
Top Restaurant Chains for Healthy Eating
Not all restaurant chains are created equal when it comes to nutrition. Some are built around a healthy ethos, while others offer specific, healthy options alongside their more indulgent menu items. Here are some of the top contenders:
- Chipotle: This fast-casual giant is consistently praised for its use of fresh, simple ingredients and customizable bowls. By building your own salad or burrito bowl with lean protein like chicken or sofritas, plenty of vegetables, and black beans, you can create a highly nutritious and balanced meal. Opt for brown rice over white and use guacamole for healthy fats instead of high-fat cheese or sour cream.
- Panera Bread: A long-standing leader in healthy fast-casual dining, Panera offers a wide variety of salads, soups, and sandwiches. The Mediterranean Greens with Grains and Green Goddess Chicken Cobb Salad are excellent choices, but it's important to be mindful of dressings, which can be high in calories. Soups like the autumn squash or chicken noodle are also good options, but always check the nutritional information for sodium content.
- Sweetgreen: This salad-and-bowl chain is a gold standard for healthy eating, focusing on seasonal, fresh, and often locally sourced ingredients. With a range of pre-designed or build-your-own options, you can easily create a nutrient-dense meal rich in leafy greens, whole grains like quinoa, and lean proteins like grilled chicken or salmon. Their nutritional transparency is a major plus.
- Cava: Similar to Chipotle and Sweetgreen, Cava offers Mediterranean-inspired customizable bowls and pitas. Based on a historically healthy diet, the options include grilled meats, hummus, and a wide array of fresh vegetables. It's a great place to get a balanced meal with lean protein and healthy fats.
- Veggie Grill: This is a perfect option for plant-based diners, offering vegan alternatives to classic comfort foods like burgers and mac and cheese. The vegetable and plant-based protein bowls and salads are the healthiest choices, maximizing fiber and nutrients. Even the sweet potato fries offer a healthier alternative to traditional fried versions.
- Subway: While often seen as a healthier fast-food option, the choice of bread and fillings is crucial. Stick to the 'Fresh Fit' menu, which features sandwiches under 400 calories on nine-grain wheat bread with lean proteins and plenty of fresh vegetables. Always load up on the veggies and use low-fat sauces.
Comparison of Healthy Menu Options
| Feature | Chipotle | Panera Bread | Sweetgreen | Cava | Subway |
|---|---|---|---|---|---|
| Customization | Excellent, build-your-own bowls and tacos. | Good, with customizable salads and sandwiches. | Excellent, build-your-own salads and bowls. | Excellent, build-your-own Mediterranean bowls and pitas. | Good, build-your-own sandwiches and salads. |
| Freshness | High, uses fresh, simple ingredients. | High, emphasizes fresh produce. | Very high, known for seasonal and locally sourced ingredients. | High, based on Mediterranean ingredients. | Good, fresh vegetables are a key component. |
| Dietary Needs | Accommodates vegetarian, vegan, and gluten-free diets. | Many options for vegetarians and some for vegans. | Very strong for vegetarian, vegan, and gluten-free diets. | Accommodates vegetarian, vegan, and gluten-free diets. | Vegetarian and some vegan options available. |
| Nutritional Info | Available online and accessible. | Accessible online and in-store. | Very transparent and easy to access through app. | Readily available upon request or online. | Available online and accessible. |
| Best Options | Burrito bowl (lean protein, brown rice, veggies, guacamole). | Green Goddess Chicken Cobb Salad or Autumn Squash Soup. | Shroomami Salad or Hot Honey Chicken Plate. | Chicken and rice bowl or falafel pita. | 'Fresh Fit' subs with lots of veggies. |
How to Make Healthier Choices Anywhere
Even at restaurants not known for being overtly healthy, you can still make smart choices with a few strategies:
- Know the Buzzwords: Look for menu items that are baked, broiled, grilled, roasted, or steamed. Avoid dishes that are fried, breaded, or described as 'crispy,' 'creamy,' or 'smothered'.
- Customize Your Order: Don't be afraid to ask for modifications. Request dressings and sauces on the side to control portions. Ask to substitute fries for a side salad or steamed vegetables. Hold the mayo or cheese to save calories and saturated fat.
- Prioritize Lean Proteins and Veggies: Seek out grilled chicken, fish, or plant-based proteins. Make vegetables the star of your meal, adding extra to sandwiches or bowls whenever possible.
- Watch Portion Sizes: Many restaurants serve oversized portions. Consider ordering from the appetizer or kids' menu for a smaller size, or ask for a to-go box when your meal arrives and pack away half for later.
- Skip Sugary Drinks: Sodas and sweetened beverages are packed with empty calories and sugar. Opt for water, unsweetened iced tea, or sparkling water instead.
- Plan Ahead: Check the restaurant's nutritional information online before you go. This allows you to make an informed decision without feeling pressured by hunger or the menu when you arrive.
Conclusion
While some chains like Sweetgreen, Chipotle, and Panera Bread have built their reputations on offering healthy, fresh fare, nearly any restaurant can accommodate a nutritious meal with the right strategy. By prioritizing customized, whole-food options, choosing lean proteins and vegetables, and being mindful of cooking methods and portion sizes, you can maintain a healthy diet even when eating out. The trend toward greater transparency means that accessing nutritional information is easier than ever, empowering you to make the best choices for your health. By planning ahead and being proactive with your order, you can enjoy dining out without compromising your wellness goals.
Navigating the Healthy Restaurant Landscape
Dining out healthily is less about where you go and more about how you order. Fast-casual chains with 'build-your-own' concepts are often the safest bet, as they provide control over every ingredient. However, traditional fast-food places and sit-down restaurants also have healthier options if you know how to customize. Always check for nutritional guides and don't be afraid to ask your server questions about preparation. Embracing these habits empowers you to make informed decisions and find delicious, nutritious meals wherever you are. For additional tips, the American Heart Association offers valuable insights on eating smart while dining out.
Top Healthy Menu Items at Diverse Restaurants
Even restaurants that aren't primarily marketed as 'healthy' can offer nutritious options. Here are some examples:
- Taco Bell: Order any item 'Fresco style' to replace cheese and creamy sauces with fresh pico de gallo. A Soft Chicken Taco 'Fresco style' is a low-calorie, high-protein option.
- Chick-fil-A: Opt for the grilled chicken nuggets or the Market Salad with grilled chicken. The Kale Crunch Side is a healthier alternative to fries.
- Panda Express: Choose a 'Wok Smart' entree like the String Bean Chicken Breast or Beef with Broccoli with a side of steamed brown rice.
- Wendy's: The Apple Pecan Salad is a strong choice, and their chili offers a good source of protein and fiber. A plain baked potato is also a healthier side option.
Healthy Eating for the Future
As consumer demand for healthy, sustainable, and transparent food continues to grow, more restaurants will likely adapt. The rise of plant-based options, menu labeling, and easily accessible nutritional information are all positive steps. By supporting restaurants that prioritize these values, you can help drive the industry towards healthier, more mindful practices for everyone.
Final Thoughts on Healthy Dining
Ultimately, a healthy diet is about balance and consistency, not perfection. Dining out is an enjoyable part of life, and making smart choices can help you stay on track. Whether it's a quick lunch at Chipotle or a family dinner at a more traditional restaurant, the power to choose healthily is in your hands. Use the knowledge of what to look for and how to customize your meal, and you'll always be able to find a nutritious option.
