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Eating Healthier at Fast Food Restaurants
Baja Fresh
Boston Market
Burger King
Chick-fil-A
Cosi
Hardee's
Jack in the Box
Kentucky Fried Chicken
McDonald's
Noodles & Company
Olive Garden
Panera Bread
Popeye's
Potbelly Sandwich Works
Ruby Tuesday
Subway
Taco Bell
Wendy's
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Eating Healthier at Restaurants : Ruby Tuesday
I have created this list of selected items for you to use when you must eat out. The items listed fall generally under 400 calories or so and under 15 grams of fat, so if you are going to be stuck eating at such restaurants, this is a fairly good guideline. I've also included a printable version so that you can print it out and take it with you for reference.
| Item | Calories | Fat (g) | Fiber (g) | Sodium (mg) |
| Smart Eating Choices | ||||
| Creole Catch | 277 | 13 | 1 | 303 |
| Plain Grilled Chicken | 260 | 3 | 0 | 150 |
| Plain Grilled Salmon | 167 | 9 | 0 | 30 |
| Fresh Steamed Broccoli | 84 | 6 | 3 | 222 |
| Lite Ranch Dressing | 50 | 5 | 0 | 300 |
| White Cheddar Mashed Potatoes | 169 | 10 | 2 | 520 |
| Baked Potato - Plain | 282 | 2 | 10 | 113 |
| Sugar Snap Peas | 113 | 6 | 3 | 202 |
| Brown-Rice Pilaf | 226 | 7 | 2 | 585 |
| Sauteed Baby Portabella Mushrooms | 98 | 4 | 0 | 353 |
| Appetizers(per serving, w/4 servings per item) | ||||
| Asian Dumplings | 114 | 5 | 1 | 295 |
| Buffalo Shrimp | 126 | 6 | 1 | 580 |
| Chicken Strips - Boston Barbecue | 115 | 4 | 0 | 367 |
| Chicken Strips - Buffalo | 114 | 6 | 1 | 375 |
| Chicken Strips - Thai Phoon | 179 | 13 | 0 | 297 |
| Chicken Strips - Traditional | 94 | 4 | 0 | 222 |
| Jumbo Lump Crab Cake | 68 | 4 | 1 | 201 |
| Southwestern Spring Rolls | 173 | 10 | 1 | 324 |
| Thai Phoon Shrimp | 191 | 13 | 1 | 502 |
| Premium Seafood | ||||
| Creole Catch | 277 | 13 | 1 | 303 |
| Signature Sides | ||||
| Baked Potato - Plain | 282 | 2 | 10 | 113 |
| Entrée Bread | 140 | 7 | 1 | 210 |
| Fresh Steamed Broccoli | 84 | 6 | 3 | 222 |
| Brown-Rice Pilaf | 226 | 7 | 2 | 585 |
| Sauteed Baby Portabella Mushrooms | 98 | 4 | 0 | 353 |
| Sugar Snap Peas | 113 | 6 | 3 | 202 |
| Kids' Menu | ||||
| Kids Chicken Breast | 134 | 2 | 0 | 550 |
| Kids Chicken Tenders | 226 | 10 | 0 | 533 |
| Dressings & Sauces(per ounce) | ||||
| BBQ Sauce | 50 | 0 | 0 | 330 |
| Boston BBQ Sauce | 42 | 0 | 0 | 289 |
| Italian Dressing | 60 | 6 | 0 | 330 |
| Lite Ranch Dressing | 50 | 5 | 0 | 300 |
| Marinara Sauce | 17 | 1 | 1 | 43 |
| Parmesan Cream Sauce | 64 | 6 | 0 | 181 |
| Salsa | 8 | 0 | 0 | 170 |
| Sour Cream | 35 | 2 | 0 | 16 |
| Thousand Island Dressing | 70 | 7 | 0 | 220 |
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