Welcome
America’s Healthiest Restaurants
http://living.health.com/2008/04/23/americas-healthiest-restaurants/
Uno Chicago Grill
unos.com
If you haven’t been to your local Uno’s recently, you’re in for a great surprise. Sure, its famous deep-dish (read high-fat) pizzas still hold court, but nutrition has become the word of the day with a completely trans fat–free menu and plenty of grilled entrees (including antibiotic-free chicken). Adding to the healthy variety: whole-grain pasta and brown rice, organic coffee and tea, and flatbread pizzas that have half the calories of deep-dish ones. Plus, you can add a salad to your pizza for half-price because, according to the menu, “We want you to get some greens in your diet.” Now that’s a blue-ribbon commitment to health. Another reason Uno’s is at the top of our list: You know what you’re eating. In the lobbies of most of the restaurant’s locations, there are Nutrition Information Centers that detail ingredients, fat and sodium contents, and calories and fiber of every item, in addition to gluten-free options.
Danger zone: Deep-dish pizzas can pile on the fat.
We love: The Penne Bolognese—just 16 grams of fat (well within the daily recommended max of 65 grams of fat for a 2,000-calorie-a-day diet).
Souplantation & Sweet Tomatoes
souplantation.com
Can a buffet-style restaurant—that symbol of American overindulgence—possibly be one of the healthiest restaurants in the country? It can in this case, because this salad-soup-and-bakery eatery (Southern California locations are named Souplantation, everywhere else they’re called Sweet Tomatoes) uses produce so fresh that it’s guaranteed to have been “in the ground” 24 hours before it’s in a refrigerated truck on its way to the restaurant. At the salad bar you’ll find seasonal vegetables like squash and bell peppers, freshly tossed and prepared salads, and a great range of nonfat dressings. San Marino Spinach With Pumpkin Seeds and Cranberries, anyone? This is paradise for vegetarians, vegans, and anyone who’s looking for a low-sodium, low-fat, high-nutrient meal outside the home.
Danger zone: Plate overload—after all, it’s all-you-can-eat.
We love: The Tomato Spinach Whole Wheat pasta, a delicious combo of whole grains and veggies.
Mimi’s Cafe
mimiscafe.com
This cozy café-style restaurant transforms normally less-than-healthy foods into better—and still tasty—options: a half-pound cheeseburger wrapped in lettuce (that’s right, no bun); the cutely named Naked French Market Onion Soup, served without cheese. Another thing to love is the way that Mimi’s clearly steers you toward its healthy options. Its “Lifestyle Menu” points you to low-carb picks like the fish of the day served with fresh steamed veggies. Also, Mimi’s keeps portions small, so you can get away with occasionally having one of their more indulgent entrees like the Sweet & Sour Coconut Shrimp (608 calories).
Danger zone: The “Comfort Classics” page of the menu, with throwbacks like rich (super-high-fat) Chicken Cordon Bleu.
We love: Chicken & Fruit (above)—grilled chicken and a garden salad, plus wedges of fresh orange, honeydew, watermelon, and cantalope.
P.F. Chang’s China Bistro
pfchangs.com
Take the best aspects of Asian cuisine—a combination of fresh vegetables and protein—surround them with healthy influences such as whole-grain brown rice, wild-caught, sustainable Alaskan salmon, and all-natural chicken, and you have a recipe for delicious, healthy dining. Wok-based cooking (which requires less oil) using soybean oil keeps fat contents low, and less sodium in the sauces rounds out P.F. Chang’s healthy take on Chinese food.
Special credit goes to their nutritional information being based on the whole entrée, not a single serving like at most places.
Danger zone: Traditional, fat-dense items such as Lo Mein Beef.
We love: Carb-free vegetarian lettuce wraps—wok-seared tofu, red onions, and water chestnuts with mint and lime, set in lettuce cups.
Bob Evans Restaurants
bobevans.com
You wouldn’t think a restaurant that prides itself on sausage could muscle its way into the top five healthiest restaurants in the country. But Bob Evans scores high on its dinner menu, which has plenty of low-carb, low-fat entrees and alternatives for children and adults (chicken tenders that are grilled instead of fried, potato-crusted flounder, and salmon stir-fry). Look for sides like steamed broccoli florets and fresh fruit, and enjoy old-fashioned family meals in a modern, nutrition-forward way.
Danger zone: Breakfast, where bacon and sausage are kings.
We love: Healthy options on the kid’s menu, like slow-roasted turkey with mashed potatoes and glazed baby carrots, and fruit and yogurt dippers for dessert.
Ruby Tuesday
rubytuesday.com
If we’d done this survey in 2004, Ruby Tuesday might have won the blue ribbon for printing all its nutritional content right on the menu. It was revolutionary, and, frankly, it didn’t last. But the healthy ethos survived in the chain’s ingredients: organic greens, hormone-free chicken, trans fat–free frying oil, and better-for-you beverages including Jones organic teas and made-to-order drinks like all natural lemonades (think real fruit and juice). It’s easy to find the good stuff—it’s highlighted—and the offerings range from a chicken wrap in a whole-wheat tortilla to broiled tilapia.
Danger zone: Comfort-food entrees like Gourmet Chicken Potpie, which piles more than half your daily calories on the plate.
We love: That they’ve even healthied-up the burgers, offering veggie and turkey versions.
Romano’s Macaroni Grill
macaronigrill.com
This Italian eatery puts its entire menu’s nutritional content online, so you know before you go what to steer clear of—mainly, the massive baked pastas. But what pushed Macaroni Grill onto our best list is its “Sensible Fare” menu, with entrees like Simple Salmon, a grilled fillet sided by grilled asparagus and broccoli. Grazie for whole-wheat penne available as a substitute in any dish. And bravo for including a grilled skinless chicken breast with steamed broccoli and pasta on the kid’s menu.
Danger zone: Heavy entrees like spaghetti and meatballs with meat sauce.
We love: The delicious Italian sorbetto and biscotti—just 330 calories and 4 grams of fat.
Chevy’s Fresh Mex
chevys.com
Chevy’s makes a big deal out of the “fresh” in its name, and with good reason—no cans in the restaurant, fresh salsa blended every hour, fresh avocados smashed every day for guacamole, and watch-them-made tortillas. All oils are trans fat–free, and the Mexican-style fare has lots of healthy options including Grilled Fish Tacos.
Danger zone: Sodium counts. To get below 1,000 milligrams, you’ll need to get those Chicken Fajitas with no tortillas, tomalito, rice, sour cream, or guacamole.
We love: Fresh fish of the day, grilled and served on a skillet with homemade salsa.
Olive Garden
olivegarden.com
Like Macaroni Grill, this Italian eatery has great-for-you options, as long as you keep your wits about you (again, avoid the baked pastas!). Use the olive-branch icon on the menu to find low-fat “Garden Fare” items such as Venetian Apricot Chicken, (448 calories, 11 grams fat). Even the fries aren’t a disaster, because they’re done in trans fat–free oil. You can grab some whole-grain goodness, too, by choosing the whole-wheat linguine at dinner as a substitute for any pasta.
Danger zone: The non-olive-branch entrees. Olive Garden provides no nutritional information on anything else on the menu.
We love: The low-fat Capellini Pomodoro (644 calories and 14 grams fat).
Denny’s
dennys.com
Yes, the home of the Lumberjack Slam and Moons Over My Hammy offers lots of skinny options to counter its fatty mainstays. “Fit-Fare” dishes such as the grilled-chicken-breast salad, and tilapia with rice and veggies, each have less than 15 grams of fat. Denny’s also posts full nutritional information on its Web site. Its use of trans fats to cook its French fries kept it from landing higher on our list, but the rest of the fried food is trans fat–free.
Danger zone: Breakfast specials, especially the Meat Lover’s Scramble, which is as bad for you as it sounds.
We love: The online nutritional chart has Weight Watchers Food Exchange Values.
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Eat Out Without Gaining a Pound
Order it your way
You’re the customer, and most restaurants will do everything they can to keep you happy. So don’t be afraid to nicely ask to have that shrimp special grilled instead of fried.
Think tapas
Don’t feel compelled to order an entrée. You can put together a healthier meal out of two or three appetizers and side dishes.
Beware of the four Cs
Crunchy, cheesy, crispy, and creamy. Those words are code for fat-dense foods.
Say bye-bye to bread
There’s no need to test your willpower. Take just one slice, then ask the waiter to remove that breadbasket from the table.
Undress your salad
Dilute your favorite salad dressing with a squeeze of lemon or a few drops of vinegar.
Wrap it up
Get your doggy bag up front. Wrap up half before you dig in—out of sight, out of mind … and mouth.
Top tips for healthy eating at fast food restaurants |
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats. |
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea. |
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich. |
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed. |
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option. |
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt. |
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more. |
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied. |
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control. |
Guides can help you make healthier meal choices
Many fast food chains post nutritional information on their websites. Unfortunately, these lists are often confusing and hard to use. Instead you can go to other websites that provide health and nutrition information, but in easier to follow formats. Some even publish comparison downloadable guides or inexpensive pocket guides. Learn how to make a healthier meal selection at your favorite restaurant:
HealthyDiningFinder.com – allows you to search for restaurants offering a selection of healthier menu options and view the nutrition data for selected items. You can search for area restaurants or a specific restaurant.
Stop&Go Fast Food Nutrition Guide – this guide is particularly convenient and easy to use. Look up any of the major chain restaurants and find out how to make healthier choices. For more information, see below.
Guides for your individual needs
There are many websites geared toward how to make healthy choices at restaurants depending on your specific dietary needs, whether it is for diabetes, cancer, heart disease, or weight management. See below for specific listings.
Healthier fast food at burger chains
Figuring out healthier options at your favorite fast food burger chain can be tricky. A typical meal at a burger joint consists of a "sandwich", some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King's Triple Whopper with a large fries and a 16 oz. soda. A better option would be a regular single patty burger, small fries, and water, which is about 500 calories. Alternatively you may enjoy a veggie burger smothered in grilled onion and mushrooms. Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.
The Big Burger Chains
Less Healthy choices
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Healthier choices
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Healthier fast food at fried chicken chains
Although certain chains have been advertising “no trans fats” in their food, the fact is that fried chicken can pack quite a fattening punch. According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has a whopping 440 calories, 27 grams of fat, and 970 mg of sodium. A healthier choice is the drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium. Alternatively, if you like the breast meat, take off the skin and it becomes a healthy choice at 140 calories, 2 grams of fat, and 520 mg of sodium.
Some tips for making smarter choices at fast food chicken restaurants:
The Big Fried Chicken Chains
Less healthy choices
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Healthier choices
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Healthy fast food: Mexican chains
Fast food chains that specialize in tacos or burritos can be caloric minefields or they can be a good option for finding healthy fast food. Rice, beans, salsa and a few slices of fresh avocado can make a very healthy meal. But adding cheese, sour cream and tortilla chips can turn even a good meal unhealthy. Be sure to also remember portion control since these types of restaurants can have enormous menu items (eat half and take the rest for another meal).
Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat and fresher ingredients.
The Big Taco Chains
Less healthy choices
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Healthier choices
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Healthy fast food: Sub sandwich chains
Americans love all types of sandwiches: hot, cold, wrapped, foot long. Usually eaten with a salad instead of fries. The ads promote the health benefits of sandwich shops. Easier said than done... studies have found that many people tend to eat more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.
You can make healthier choices at a deli or sub shop but you need to use some common sense.
Subs, Sandwich and Deli Choices
Less healthy choices
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Healthier choices
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Healthy Asian food
Asian cultures tend to eat very healthfully, with an emphasis on veggies, and with meat used as a “condiment” rather than being the focus of the meal. Unfortunately, Americanized versions of these ethnic foods tend to be much higher in fat and calories – so caution is needed. But here’s a great tip for all Asian restaurants – use the chopsticks! You’ll eat more slowly, since you can’t grasp as much food with them at one time as you can with your normal fork and knife.
Asian Food Choices
Less healthy choices
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Healthier choices
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Healthy Italian fast food
The anti-carbohydrate revolution has given Italian food a bad rap, but Italian is actually one of the easiest types of cuisine to make healthy. Stay away from fried, oily or overly buttery, as well as thick crust menu items, and you can keep your diet goals intact.
Watch out for the following terms, which are common culprits of high fat and calories: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese). Generally Italian places have lots of veggies in their kitchen so it’s easy to ask to have extra veggies added to your meal.
Italian and Pizza Restaurant Choices
Less healthy choices
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Healthier choices
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Chains with natural, high quality fast food
Some fast food restaurants are working hard to make their food both healthier and tastier. One example is Chipotle, where their motto is “Food with Integrity”. The objective is to serve food that is better tasting, comes from better sources, is better for the environment, better for the animals, better for the farmers, and in turn this produces food that is better for us to eat. Unfortunately their portion sizes are still huge, so be sure to always pay attention to calories and fat content. The stated goals are:
Natural, high quality, healthier, fresher food |
Naturally raised meat: All of the pork and chicken and more than half of the beef that is served at Chipotle is naturally raised. This means the animals were not given any antibiotics, growth hormones, their feed is all vegetarian with no animal by-products, and they have more space to move around. The animals receive care, rather than chemicals. Not only is meat raised this way healthier, it also tastes better! Most animals raised for meat spend their lives in Concentrated Animal Feed Operations (CAFOs) where they are crowded very closely together, requiring animals to be given antibiotics to keep infection from spreading. |
Dairy products with no rBGH: The cheese and sour cream contains no recombinant bovine growth hormone (rBGH) a synthetic hormone that is injected into the cow to artificially increase milk production and which ends up in the milk products that we eat when used. |
Using organic produce: Organic foods are grown without synthetic artificial fertilizers, herbicides or pesticides, which not only protects the soil and water quality but also provides us with foods that taste better, have more nutrients, and are free of potentially harmful chemicals. |
Produce from local farms: Support organic and sustainable farming methods and purchase produce from local sources, which keeps the food as fresh as possible since it does not travel thousands of miles from the farm to the restaurant. |
Zero trans-fats: No trans-fats (hydrogenated oils) in the frying oils. Trans-fats increase blood cholesterol which leads to a higher risk of heart disease (heart attacks, strokes). Recently several major U.S. cities (including New York City and Philadelphia), as well as in the state of California, have banned the use of trans-fats in restaurants. |
The Chipotle website chronicles their progress in achieving these goals, which is limited by availably. With more demand for higher quality, healthier food, it is becoming more worthwhile for farmers to meet these standards and availability is increasing.
Higher food quality does not mean that all the menu items are healthy.
Many of the menu items at Chipotle and similar restaurants are enormous, stuffed with too many calories, and too much fat. Choose wisely and /or split an order with a friend. See The 20 worst Foods in America (Men’s Health)for suggestions on how to “make over the menu”
Other good examples are Au Bon Pain and Panera, which both now use only all natural chicken in all of their sandwiches, salads and wraps. No preservatives so better taste, lower sodium and less fat than the chicken they had offered previously. All products at Au Bon Pain and Panera have zero grams artificial trans-fat. Both chains also offer a variety of vegetarian options each day.
Burgerville and Burgermeister, regional chains on the west coast, serve burgers made from naturally raised meat that is from local sources.
(Today Health, Science News)
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