Eating Healthier at Fast Food and Chain Restaurants
Baja Fresh
Boston Market
Burger King
Chick-fil-A
Chopt
Cosi
El Pollo Loco
Hardee's
Jack in the Box
Kentucky Fried Chicken
La Madeleine
Maggiano's Little Italy
McDonald's
Noodles & Company
Olive Garden
Panda Express
Panera Bread
Popeyes
Ruby Tuesday
SouperSalad
Souplantation
Subway
Sweetgreen
Taco Bell
Wendy's
The Health of It All
Eating Healthier at Restaurants : Fresh Choice
I have created this list of selected items from Fresh Choice for you to use when you must eat out. The items listed fall generally under 400 calories, 15 grams of fat and 600 milligrams of sodium.
Fresh Choice
| Item | Calories | Fat (g) | Trans Fat (g) | Fiber | Sodium (mg) |
| Specialty Salads | |||||
| Apple Walnut Blues (1 cup) | 112 | 10 | 0 | 2 | 94 |
| Aunt Mary's Almond Craisin Delight (1 cup) | 200 | 12 | 0 | 3 | 104 |
| Barlett Blue w/Apple Vinaigrette (1 cup) | 165 | 14 | 0 | 2 | 137 |
| Cayley's Classic Caesar (1 cup) | 62 | 4 | 0 | 1 | 164 |
| Classic Shrimp Louie (1 cup) | 98 | 7 | 0 | 1 | 178 |
| Cool Napa Crunch | 154 | 11 | 0 | 2 | 53 |
| D'Anjou Blue w/Champagne Vinaigrette (1 cup) | 165 | 140 | 0 | 2 | 137 |
| Farm Fresh Peach and Berry Toss (1 cup) | 77 | 4 | 0 | 2 | 25 |
| Insalata Caprese (1 cup) | 131 | 4 | 0 | 2 | 134 |
| Mandarin Spinach w/Toasted Almonds (1 cup) | 81 | 2 | 0 | 2 | 133 |
| Strawberry Fields Spinach Salad (1 cup) | 200 | 12 | 0 | 3 | 104 |
| Summer Endives & Apple Medley (1 cup) | 112 | 10 | 0 | 2 | 94 |
| Prepared Salads * | |||||
| Ginger Soy Long Noodles (1 cup) | 286 | 10 | 0 | 2 | 236 |
| Lemon Garlic Pasta (1 cup) | 184 | 2 | 0 | 2 | 194 |
| Marinated Cucumber (1 cup) | 38 | 0 | 0 | 2 | 8 |
| Roasted Potato and Vegetable Bistro (1 cup) | 276 | 12 | 0 | 4 | 202 |
| Tabbouleh (1 cup) | 148 | 8 | 0 | 4 | 156 |
| Dressings | |||||
| Azteca Dressing (2 Tbsp.) | 72 | 6 | 0 | 0 | 124 |
| Fat Free Honey Mustard (2 Tbsp.) | 50 | 0 | 0 | 0 | 290 |
| Fat Free Italian (2 Tbsp.) | 15 | 0 | 0 | 0 | 300 |
| Roasted Garlic Vinaigrette (2 Tbsp.) | 105 | 10 | 0 | 0 | 111 |
| Roasted Garlic Balsamic Vinaigrette (2 Tbsp.) | 105 | 10 | 0 | 0 | 111 |
| Soup | |||||
| Broccoli Cheese Soup (1 cup) | 152 | 9 | 0 | 3 | 215 |
| Fresh Harvest Vegetable Soup (1 cup) | 74 | 1 | 0 | 3 | 102 |
| Garden Patch Lentil & Barley (1 cup) | 65 | 0 | 0 | 4 | 118 |
| Hearty Garden Vegetable Barley (1 cup) | 79 | 1 | 0 | 4 | 122 |
| Old World Vegetable Minestrone | 55 | 0 | 0 | 2 | 98 |
| Roasted Vegetable & Butternut Squash Medley (1 cup) | 117 | 3 | 0 | 2 | 148 |
| Rustic Country Vegetable (1 cup) | 90 | 0 | 0 | 3 | 174 |
| Summer Vegetables & Dumplings (1 cup) | 102 | 1 | 3 | 102 | |
| Sweet Potato Corn Chowder (1 cup) | 103 | 0 | 0 | 3 | 124 |
| Additional Items | |||||
| Autumn Greens w/Roasted Beets (1 cup) | 244 | 11 | 0 | 4 | 43 |
| Roasted Butternut Squash w/Sage and Cranberries (1 cup) | 105 | 6 | 0 | 3 | 120 |
| Black-Eyed Pea & Tomato (1 cup) | 168 | 3 | 0 | 4 | 10 |
| Pasta, Rice and Hot Veggies Sauces | |||||
| Garden Marinara (1/4 cup) | 17 | 0 | 0 | 0 | 52 |
| Italian Meat Sauce (1/4 cup) | 37 | 0 | 0 | 1 | 149 |
| Pomodoro (1/4 cup) | 17 | 0 | 0 | 0 | 52 |
| Prepared Pasta/Rice | |||||
| Chicken & Bowtie Primavera (1 cup) | 180 | 10 | 0 | 2 | 250 |
| Chicken Pesto Penne (1 cup) | 205 | 13 | 0 | 2 | 340 |
| Creamy Lemon Caper Chicken (1 cup) | 207 | 14 | 0 | 3 | 298 |
| Plain Pasta (1/2 cup) | 110 | 1 | 0 | 1 | 1 |
| White Rice (1/2 cup) | 116 | 0 | 0 | 0 | 4 |
| Roasted Fingerling Potatoes (1/2 cup) | 74 | 2 | 0 | 1 | 31 |
| Roasted Winter Vegetables (1/2 cup) | 138 | 6 | 0 | 2 | 101 |
| Squash Ratatouille (1 cup) | 45 | 3 | 0 | 1 | 51 |
| Pizza | |||||
| California Fresh Veggie Pizza (1 piece) | 138 | 4 | 0 | 1 | 267 |
| Cheese Pizza (1 piece) | 124 | 5 | 0 | 1 | 212 |
| Country Sausage & Mushroom (1 piece) | 136 | 6 | 0 | 1 | 245 |
| Elena's Grilled Onion Focaccia (1 piece) | 101 | 3 | 0 | 1 | 180 |
| Fresh Tomato & Basil Pizza (1 piece) | 127 | 5 | 0 | 1 | 218 |
| Pepperoni Pizza (1 piece) | 110 | 4 | 0 | 0 | 219 |
| Peppery Onions & Sausage (1 piece) | 141 | 6 | 0 | 1 | 245 |
| Protein Toppers | |||||
| Icelandic Shrimp (2 oz.) | 78 | 1 | 0 | 0 | 259 |
| Additional Items | |||||
| Chicken Marinara (1 cup) | 158 | 5 | 0 | 2 | 197 |
| Mama Mia's Meat Sauce (1/4 cup) | 58 | 4 | 0 | 1 | 220 |
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