Healthier options at popular food chains

It’s summer and that typically means more plans with friends and family. This may include weekend getaways or long vacations filled with joy! But this can come with a lot of guilt or frustration surrounding food choices and eating out. I get it, it can be hard to choose an option that helps you reach your goals while also enjoying the moment. But here’s where it gets easy: aim for protein first (about a fist-full), fiber next such as vegetables and complex carbohydrates (about a palm of your hand for both) and 1-2 thumbs of fats per serving. That way, you can use your hand to help guide your eyes and more importantly, your stomach.

You NEED food to move and have energy, so do not limit yourself, but think about it more consciously so you do not overeat or “cheat” on your macros/goals. Luckily too, a lot of restaurants are now including the overall calories which is helpful. Also, MyFitnessPal and other applications are also making it easier to track the meal name and place you’re getting your food from. All in all, it has never been easier to take the guess work out of your meals. But if you’re eating out or on a vacay and all you have access to is fast food or popular food chains, here are my favorite “Go-to”s to help keep you on track and not take away from your vacay mode:

Panda Express:

✦ Go for a Bowl with a lean protein like Grilled Teriyaki Chicken or Broccoli Beef, plus a side of Super Greens instead of fried rice or chow mein.

✦ Add a side of steamed brown rice (half portion) if you want extra carbs without the fried oil.

✦ Ask for sauce on the side because a little goes a long way and it cuts a ton of sneaky sugar and sodium.

Order like this: "Bowl, Grilled Teriyaki Chicken, extra Super Greens, sauce on the side."

Chipotle:

✦ Start with a bowl (skip the tortilla to save calories, or keep it if you want the carbs it’s your call).

✦ Choose a lean protein: chicken, steak, or a plant-based option.

✦ Load up on fajita veggies, lettuce, and salsa (pico or tomatillo are the lowest calorie).

✦ Go easy on cheese, sour cream, and queso (pick one, not all three) and add guac if you've got the budget for healthy fats.

Order like this: "Bowl, chicken, brown rice, black beans, fajita veggies, lettuce, pico, a little guac."

Panera Bread:

✦ Try a half salad + cup of soup combo: think Greek Salad or Green Goddess Cobb, paired with a broth-based soup like Chicken Noodle.

✦ The Signature Salads are great as-is, but be sure to ask for dressing on the side.

✦ Swap the baguette or bread bowl for an apple or extra veggies to keep things lighter.

Order like this: "Half Green Goddess Cobb Salad, cup of Chicken Noodle Soup, dressing on the side."

Chick-fil-A:

✦ The Grilled Chicken Sandwich or Grilled Nuggets are lean, high-protein go-to’s.

✦ Try the Cobb Salad with Grilled Chicken and a light vinaigrette.

✦ Swap waffle fries for a side salad or fruit cup, and choose a light or zesty apple cider vinaigrette instead of ranch.

Order like this: "Grilled Chicken Sandwich, side salad instead of fries, light Italian dressing."

Wendy's:

✦ Grilled Chicken Sandwich (hold the mayo, or ask for it light) is a great lean protein pick.

✦ The Apple Pecan Chicken Salad or Southwest Avocado Chicken Salad are packed with protein and veggies.

✦ Swap fries for a side salad, baked potato (plain or light sour cream), or apple bites.

Order like this: "Grilled Chicken Sandwich, side salad instead of fries, light mayo."

Feeling Guilty After Eating Out?

First things first: one meal does not undo your progress, and it never will. Here's how to shake the guilt and keep moving forward!

• Zoom out: Your results come from what you do consistently over weeks and months, not one drive-thru run on a Tuesday.

• Normalcy: Get back to your normal rhythm at your very next meal. No detox, no cleanse, no drama because it’s just your regular balanced plate.

• Hydrate and Move: A big glass of water and a walk or workout will make you feel more like you a lot faster than guilt will.

Remember why you chose this option. If you used any of the swaps above, you already made a smart call, so give yourself credit for that!

If this blog resonated with you, be sure to send it to your friends and loved ones to spread the message of a healthier and happier life! :)