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Eating Healthier at Fast Food and Chain Restaurants

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The Health of It All

Eating Healthier at Fast Food Restaurants : Boston Market

Boston Market Logo

Boston Market is pretty popular, with about 450 stores across the country. It makes sense – they make good solid comfort food and in some cases their choices are OK from a nutrition perspective.

The chicken products are reasonable in the amount of calories, although the multi-piece meals are higher in both calories and fat. The best choice might be their skinless, white meat rotisserie chicken and it comes in at only 480 milligrams of sodium (which is not all that bad for a fast food meal).

The place to consider choosing a better meal is to make a veggie plate from their side dishes. An order of cornbread (whole grain), steamed broccoli, steamed vegetables, and garlic dill new potatoes and you come in at 355 calories and 9 grams of fiber. There are 595 milligrams of sodium, but that's not too bad for a fast food meal (especially one with tons more fiber than usual for fast food).

I have created this list of selected items for you to use when you must eat out. The items listed fall generally under about 450 calories, 15 grams of fat and 600 milligrams of sodium, so if you are going to be stuck eating at such restaurants, this is a an OK guideline.

  Calories Sodium Fiber
Individual Meals
Honey Balsamic Basil Quarter White Chicken 430 660 0
Rotisserie Chicken - Quarter Dark (1 Thigh & 1 Drumstick) 230 580 0
Rotisserie Chicken - Quarter White 270 590 0
Rotisserie Chicken - Quarter White, Skinless 210 480 0
Turkey Breast - Regular 160 440 0
Sides
Cinnamon Apples 250 270 4
Fresh Steamed Vegetables 60 40 3
Fresh Steamed Vegetables, Large 140 95 7
Garlic Dill New Potatoes 100 75 2
Garlic Dill New Potatoes, Large 240 170 5
Steamed Broccoli 35 260 4
Steamed Broccoli, Large 60 470 6
Sweet Corn 160 135 5
Sweet Corn, Large 380 330 13
Sweet Potato Casserole 460 220 4
Bread & Sauces
Cornbread 160 220 <1
Beef Au Jus 10 160 0
Beef Gravy 10 180 0
Cranberry Walnut Relish 140 5 2
Horseradish 60 115 0
Poultry Gravy 10 85 0
Zesty Barbecue (Mild) 40 230 0
Salad Bowls & Soups
House Side Salad 200 350 2
Southwest Cobb Side Salad 270 530 3
Caesar Dressing 180 540 0
Chipotle Ranch Dressing 290 700 <1
Ranch Dressing 200 280 0