healthy

Top Four Orders at Fast-Casual Restaurants

Reality check - not everyone makes Instagram-worthy, picture-perfect, homemade, from scratch meals all of the time. I know I don’t. So, I’m sharing my top four go-to orders in popular fast-casual restaurants. But before you read on, you must know that these meals are for my needs and your needs are different. This list isn’t meant to be copied. Instead, it’s meant to give you a look inside the brain of a dietitian at a fast-casual restaurant to help you make decisions that will not only result in a delicious meal, but will also help you feel satisfied and nourished.

Moe’s or Chipotle
The build your own, tex mex options are some of my favorites because I love beans, cheese, spicy peppers…all of it.

What I’m Ordering: Burrito Bowl or Taco Salad

Why: I love nachos, so when I want the flavor of nachos without the chips, I order a burrito bowl or taco salad. It’s essentially the same thing without the chips. Start with a leafy green base, add beans, and I usually skip the rice since I’m not the biggest fan of rice. Load up on veggies and a plant-based protein like tofu. Top with salsa and a choice of guac or sour cream.

Panera
Panera is everywhere and they’re really stepped up their options in the last few years. I love the self-order kiosk because I can see every ingredient and can make modifications to my meal easily.

What I’m Ordering: You Pick 2 with Soup and Salad

Why: Variety is number one. I enjoy that I can get multiple flavor combinations with the soup and salad. I also know that I love the multigrain roll and I would rather enjoy that on the side with soup than have that same bread as a part of a sandwich. This has to do again with flavor. I know that if I order a sandwich, I will still want the roll, so it’s worth it to me to skip the sandwich and eat a roll along with the soup and salad instead. I’ll mix-up the soups, but usually go for one that’s vegetarian with mostly a plant-based source of protein like beans. Salads vary, but I always remove the fried toppings since the other toppings are enough to satisfy the flavor I’m looking for in a salad.

Starbucks
Coffee is a must in my life, but surprisingly, Starbucks is also a go-to when looking for food on the road or in the airport.

What I’m ordering: Protein Box or Egg White, Turkey Bacon Sandwich

Why: The Starbucks Protein Box is great because it has apples, peanut butter, a delicious roll with raisins, eggs, and cheese. It’s like a little bento box and it’s convenient for eating on the go. I’ve also stashed the peanut butter packet to eat later if I’m not hungry. Pick up a banana while you’re at Starbucks if you want a snack of banana and peanut butter later. The breakfast sandwich has nothing to do with the egg whites. It’s more about the lean protein in the turkey bacon versus a sausage option and the whole grain muffin. If they put a full egg on this sandwich I wouldn’t be mad (and in fact would prefer). But this works if you’re looking for a filling option with whole grains.

Subway
I’m not in this sandwich chain often, but on long road trips this makes for a good staple if nothing else is available.

What I’m Ordering: Veggie sandwich with cheese on whole wheat bread

Why: Vegetables, vegetables, and more vegetables. I add flavor with vinegar and oil plus mustard and black pepper.

Good for You and Convenient: Can they go together?

When I talk to a group about nutrition, I often remind those in the room that the goal is to look at their reality and make decisions for their health and goals based on that reality. How many times have you said “I will start tomorrow.” or “I will eat a different way when life calms down.” or “Things are just crazy right now, I can focus on that once this passes.”

What if we stopped and recognized that the reality just might be that life doesn’t just “calm down.” So many of us are busy and we aren’t just busy one day - we are always busy. Consider this, if you travel regularly for work then your reality is spent in airports and at restaurants. If you wait until you no longer travel for work to make decisions to support your health then you’re likely going to be retired before you ever focus on it. Meet yourself where you are…today. Once you shift your focus and accept that sometimes what will help you feel your best does not look picture perfect then you can accept your own reality and you can start making decisions based on that reality. If busy doesn’t sound like you or if you feel like you have it all figured out then great - please message me and tell me what you’re up to. For everyone else, read on.

You’re busy. And busy people love convenience, right? I know I do! Which is why I’m sharing my top five tips for eating well while on-the-go or away from home.

  1. Green Base

    By far one of the easiest ways to add more vegetables to your diet is to have the vegetables be the first thing on the plate. Add the rest of it right on top. This can be done in almost every restaurant since it’s just leafy greens you’re adding. Sometimes there’s a side of wilted greens on the menu, too which makes this really convenient and leads me to the next point..

  2. Double Up

    Ask for double vegetables on the side or an extra serving of vegetables with your meal. If the entree comes with one, ask for an extra. This only increases the amount of vegetables on the table which increases how many you’re likely to eat.

  3. Sides can be Apps, Too!

    Appetizers are supposed to be appetizing - that’s the way that works. But sometimes appetizers are lacking in the produce department. Let your eyes wander to the other parts of the menu and even check out the sides. Could one of those make sense as an app? Probably and you’re more likely to find a veggie there anyway. It’s also true that you’re likely to eat a lot of whatever hits the table first since you’re hungry! Why not make it packed with vegetables?

  4. Produce Can Travel

    I’ve shared my history of traveling with produce in the past and it’s still one of the most steadfast recommendations I can provide. If you don’t have it with you then you’re less likely to eat it. I have an apple, wrapped in a paper towel, in my bag right now. Tupperware containers of sliced peppers, snap peas, berries, figs, and many other varieties of produce have made it into my bag or in the center console of my car at some point. You can also find produce on the road in gas stations, grocery stores, roadside stands - so many places if you keep your eyes peeled. Remember, it’s just a matter of picking it and stashing it in your bag so that you have it because if you don’t have it, you won’t eat it.

  5. Convenience Stores - a surprising oasis

    Gas stations get a bad reputation for having nothing healthy, but I disagree. Here’s why:

    1. You’re almost guaranteed to find a piece of fruit.

    2. Every gas station sells still or sparkling, unsweetened water.

    3. You’re likely to find a good protein choice, too - cheese sticks, trail mix, yogurt - all of these make regular appearances in gas stations.

    Don’t let the bad reputation of gas station food have you believe that you’re doomed if you left your snacks on the counter before you left.

Still looking for more ideas? Keep reading - Allison’s Top Four Orders in Popular Fast-Casual Restaurants

Spicy Avocado Fries

Two of my favorite things just came together and the result is delicious. They're crunchy on the outside and oh, so avocado-y on the inside. Perfect for topping burgers, salad, or sandwiches or adding a twist of flavor for nachos, tacos, or burritos. These fries are exactly what you’ve been waiting for. 

Ingredients
2 avocados, sliced
¼ cup panko bread crumbs
2 tbsp sesame seeds
2 tsp cayenne pepper (more or less depending on your taste)

Preparation
Mix bread crumbs, sesame seeds and cayenne in a shallow dish. Gently press avocado slices into the bread crumb mixture to coat on all sides. Once all slices of avocado are coated with the bread crumb mixture, place on a parchment-lined baking sheet and bake at 425F for 15-20 min. or until golden brown. Flip 2-3 times while cooking. 
 

How to Spot and Avoid Added Sugar

Cane syrup, high fructose corn syrup, maltose, sucrose, nectar, honey, brown rice syrup. Would you be surprised to know that each is simply another name for added sugar? Added sugar is becoming increasingly difficult to recognize in ingredient lists, but knowing its existence and making a decision to avoid it, is important to longevity and health. Added sugar in the diet, especially at the levels Americans are currently consuming, is known to contribute to an increased risk for chronic disease - diabetes, heart disease, and obesity to name a few. It’s found in condiments, granola bars, cereals, breads, beverages, pastries, sweets, and more. It’s in so many of the foods we commonly eat that the average American now eats 22 teaspoons of added sugar per day. The good news? Added sugars can be easily identified and reduced.

To start, you must recognize the difference between added sugar and natural sugar. Added sugar is the sugar added to a food during processing. Think sugar in candies and cookies. Similar to salt or coloring, it is a part of the processing of the particular food. Natural sugar is the sugar present in the food without processing. For example, fructose isn’t added to an orange or banana, but is found naturally in the fruit. Similarly, lactose isn’t added to milk or yogurt, but is found naturally in dairy. Where the added sugar comes in is when a fruit, for example, is sweetened by adding honey, sugar, or syrup, such as might happen with some fruit juice drinks or when yogurt is sweetened by the addition of syrup in fruit mix-ins. Another more common example of added sugar in a dairy product is chocolate syrup such as is found in chocolate milk.

The number one contributor of added sugar in the American diet is sugar-sweetened beverages. Consider that one can of soda has about 150 calories, most of which come from added sugar. That’s equivalent to 9 tsp of sugar (1 teaspoon of sugar = 4 grams sugar). Simply eliminating added sugars from the beverages you drink is one of the first steps in making a significant impact on the total amount of added sugars eaten per day. Other sources of added sugar in the American diet include candies, cookies, cakes, pies, and fruit drinks like fruit punch. Add to that the sugary cereals and quick breads along with ice cream and sweetened yogurt then you quickly see how a typical American diet can reach the 22 tsp mark.

Follow these steps to cut your added sugar intake to the recommended amount of 6 tsp per day for women and 9 tsp per day for men:

  • Skip sugar-sweetened beverages and opt for water, sparkling water, or unsweetened coffee/tea.
  • Limit cakes, cookies, pies, and pastries. Opt for dark chocolate covered fruit for a sweet treat instead.
  • Avoid yogurts and yogurt drinks with added sugars such as those with fruit on the bottom. B’More Organic yogurt skyr is flavor-packed without using added sugar.

Disclosure: I have partnered with B'More Organic and this content was originally created for and published on the B'More Organic blog.

Tricks and Treats for a Healthier Halloween

When you think about Halloween, you probably think of fresh fruit and vegetables...right? Wrong. You think candy, like the rest of us (including the dietitians!). We all know candy is here to stay when it comes to Halloween festivities. Use my tricks below to make this year's event enjoyably better-for-you and your family. 

Click the photo to hear more about making Halloween healthier this year.

Before Halloween

  • Have a plan for leftover candy. You may decide to participate in a buy back program or donate it. No matter what you choose make sure you're prepared for the mounds leftover. See below for more after Halloween tips.

Halloween Night

  • Eat dinner before hitting the trick-or-treat route. Make sure to include veggies, whole grains, and lean animal or plant-based proteins.
  • If your neighborhood is safe for walking then enjoy a night on foot instead of by car. You'll stay active, hit fewer houses worth of candy bowls, and see more costumes (a win-win-win).
  • If you're stocking-up on candy options for your home or office then checkout a few of my favorites listed below. The theme? Lower sugar and mini-packages for built-in portion control.

After Halloween

  • Don't leave a bowl of candy in plain sight. Put candy in an opaque dish in the cabinet. Leave fresh fruit or vegetables where you can see them. This is a great rule for year around snacking as research shows that you're more likely to eat more of the foods readily available and within eyesight. 
  • Remember, don't use candy as a reward or punishment. More on this here. 

Allison's Halloween Snack-ables List

Note: All snacks listed below are my choices based on nutrient value. I have not received financial or other incentives for naming products on this list. 

Rule of thumb: opt for mini versions or individual packages of candies and snacks. Avoid full-sized candy bars. Choose cookies and crackers with 15g or less of sugar per serving.

Cookies and Crackers

Chocolate and Candy

Beyond the Traditional Candies and Cookies

  • Freeze-dried fruit - it has a great crunch and is fun for kids
  • Mini granola bars like these from GoMacro
  • Mini packages of trail mix - I love these mixes from Enjoy Life. Free of all eight major allergens.