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What to Eat When Ordering Out

Toni-Ann DiSantis

What to Eat When Ordering Out

Bringing healthy, home-cooked food to the office is one of the best ways to keep your nutrition on track, but sometimes marathon meetings and late nights make ordering out hard to avoid. So here is a list of what to order and what to steer clear of at some popular restaurant chains. When you look at the nutrition facts, you'll see that salads and other foods you might expect to be healthy aren't always the best options, so keep this list handy to choose the healthiest menu items every time.


Order it:

§  Margarita Grilled Chicken (600 calories, 13 g fat, 72 g carbs)

§  Guiltless Classic Sirloin (370 calories, 16 g fat, 47 g carbs)

Skip it:

§  Jalapeno Smokehouse Burger with Ranch (2160 calories, 138 g fat, 132 g carbs)

§  Shiner Bock BBQ Ribs (1750 calories, 84 g fat, 167 g carbs)


Order it:

§  Napa Almond Chicken Salad Sandwich on Semolina Bread (690 calories, 26 g fat, 90 g carbs)

§  Fuji Apple Chicken Salad (520 calories, 31 g fat, 35 g carbs)

Skip it:

§  Chipotle Chicken Sandwich (830 calories, 37 g fat, 72 g carbs)

§  Steak and Blue Cheese Salad (850 calories, 64 g fat, 26 g carbs)


Order it:

§  Chicken Romaine Salad with Black Beans, Veggies, Tomato Salsa (375 calories, 8 g fat, 37 g carbs)

Skip it:

§  Burrito with Rice, Cheese, Sour Cream, Guacamole, Dressing, Chips (1050 calories, 68 g fat, 89 g carbs)

California Pizza Kitchen

Order it:

§  Half Chinese Chicken Salad (376 calories, 12 g fat, 49 g carbs)

Skip it:

§  Avocado Club Egg Rolls (1172 calories, 84 g fat, 58 g carbs)

§  Pesto Cream Penne with Shrimp (1562 calories, 103 g fat, 91 g carbs)


Order it:

§  Small Honey Bacon Club (330 calories, 3.5 g fat, 42 g carbs)

§  Small Ultimate Turkey Club (360 calories, 10.5 g fat, 43 g carbs)

Skip it:

§  Regular Lobster & Seafood Salad Sub (760 calories, 41 g fat, 75 g carbs)

§  Small Double Cheese Cheesesteak Sub (700 calories, 42 g fat, 43 g carbs)


Order it:

§  2 Slices Veggie Pizza (460 calories, 20 g fat, 60 g carbs)

§  2 Slices Chicken/Veggie Pizza (400 calories, 14 g fat, 50 g carbs)

Skip it:

§  2 Slices Meatzza Feast (560 calories, 28 g fat, 54 g carbs)

§  2 Slices Cali Chicken Bacon Ranch (640 calories, 36 g fat, 50 g carbs)


Order it:

§  6" Oven Roasted Turkey on 9-Grain Bread (320 calories, 4.5 g fat, 49 g carbs)

§  6" Low-Fat Buffalo Chicken with Light Ranch on 9-Grain Bread (370 calories, 6 g fat, 54 g carbs)

Skip it:

§  Footlong Sweet Onion Chicken Teriyaki (760 calories, 9 g fat, 120 g carbs)

§  8" Sausage Pizza (820 calories, 34 g fat, 97 g carbs)

What to Eat Before a Big Day

Eating a balanced meal and hydrating before the start of a busy day could be the difference between a career-changing presentation and an embarrassing flop in front of your boss. Use these three simple nutrition tips to start your day right.

The Night Before

Feeling anxious? Do some light stretching and read, but minimize or avoid alcohol. While a drink may help you fall asleep initially, it disrupts the vital REM sleep cycle that helps boost creative thinking and long-term memory. A glass of wine, beer, or cocktail the night before a big meeting can also flush your system of the water-soluble vitamins and minerals you need to perform great the next day.

The Big Morning

When you sleep, levels of the body’s stress hormone, cortisol, rise. Bring your cortisol levels back in balance with a healthy breakfast of high-fiber carbohydrates, lean proteins, and healthy fats. Carbs are vital to this process, so don’t skimp. Try a small bowl of oatmeal, berries, and scrambled egg whites with avocado. Or two slices of whole wheat toast, two poached eggs, pineapple and mango. Another option is Greek yogurt, low-fat granola, and walnuts.

Throughout the Day

Drink a tall glass of water first thing in the morning and keep drinking all day. Proper hydration can help you think clearly, increase productivity, and reduce stress. For every pound you weigh, aim to drink between half an ounce to an ounce of water. For example, a 180-pound person should drink a minimum of 90 ounces (or 3 liters) of water per day.