If you’re like me, you like to eat out once in a while. My most frequent vice is a nice sit-down meal in a good restaurant. I even have my own little circuit of eating establishments that I’ll rotate through in the space of a few weeks, complete with servers who know my name and usually have a nice sweet tea sitting on the table waiting for me when I walk through the door.
Of course, eating out means that you’re giving up some degree of control over the nutritional value of your meals to someone else. So is there a way to enjoy the joys of eating out and not give up what you need to stay healthy?
Not all restaurants are created equal and you may not get the same nutritional quality from one establishment to another. It’s time to take a look at some of the most popular chain restaurants in the country and rank them based on nutritional quality.
Chick Fil A is arguably the best of the bunch when it comes to fast food restaurants, excelling in most every possible category. They offer low-calorie sandwiches, chicken nuggets that actually qualify as healthy, as well as more nutritious side options like fruit and soups (as opposed to greasy fries or onion rings).
They also offer nutritional information available at each location (something you won’t find at other fast food outlets).
Panera Bread is a close second in the nutritional value race, with one of the most diverse menus in the business offering a number of very healthy options, made even better by the ability to control the portions you receive (soups, salads, and sandwiches). Panera also offers what may be the most nutritious kids’ menu, with organic yogurt, PB&J and organic grilled cheese served on whole wheat bread.
Subway also ranks very high due to its lean protein and plant-based offerings. Many of their sandwich options are under 300 calories. Unfortunately, his armor is not without its flaws; some of their toasties are high in calories and saturated fat. Stick to low-calorie sandwiches, skip the fries and soda, and Subway is a very healthy option for a quick, nutritious meal.
Surprisingly, McDonald’s actually ranks higher than you might expect on the nutritional meter, with McNuggets and cheeseburgers falling below the 300-calorie threshold. Also, a quarter pounder is an acceptable nutritional option, just be careful not to torpedo success with fries or large soda.
While I’m not sure many would consider a bagel a nutritious meal option, Einstein Bros. Bagels bucks the trend by offering reduced-fat shmears, hummus, and peanut butter, along with a Good Grains Bagel that has a whopping 4 grams of fiber. Just beware of the chain’s Overstuffed size sandwich option.
Dominos is possibly the most popular pizza chain in the country. Unfortunately, it is also one of the least nutritious. Credit copious amounts of cheese, fat, and bread to your toppings, and you’ll end up with a pizza that can boast over 350 calories per slice.
Long John Silver’s is arguably the worst of the bunch when it comes to fast food chains, although Captain D’s should be a close second. Almost everything is cooked in partially hydrogenated soybean oil, which results in an overabundance of trans fats. A single basket of Fish Combo can result in a trans fat nightmare of 12.5 grams.
It is with a sense of shame that I have to report that many of my favorite establishments are near the bottom of the nutritional barrel. The more upscale bean factories, like Applebee’s, IHOP, Outback, and TGIFridays, do not provide any nutrition information on their various menu items. While the entrees and desserts are delicious, and the atmosphere much more pleasant than ordering through a clown’s mouth, at the end of the day you have no way of determining the nutritional value of what you’ve just ordered.
So when you plan to eat out, do it smartly. You can enjoy the same vice that I do, a seated meal, served by efficient staff, in a pleasant and relaxing environment, without having to compromise your nutritional needs.