You probably know to avoid fast-food restaurants, with drive-thru windows, greasy burgers and fries, and big sugary drinks. But what about those spots that blur the lines between pre-cooked patties and sit-down menus. Fast-casual restaurants offer made-to-order coffee, pastries, sandwiches, salads, and grain bowls to busy people on the go. When you’re hustling through a crazy week, and all you want is something quick and healthy, it seems like the fresh choice. But before you step up to the counter, ask yourself—are those options actually healthier? Unfortunately, a new study reveals that fast-casual meals are higher in calories than fast food, by an average of 640 more calories per entrée. That’s no small difference—640 calories is an entire meal, on its own!
Moral of the story: fast food or fast casual, restaurant fare is rarely healthy. You have to keep an eye on sneaky ingredients and excess calories, no matter where you’re chowing down. But sometimes you have to eat on the run. Here are three smart choices you can make at fast-casual restaurants, for all your grab-and-go favorites.
Instead of a pumpkin spice latte and a pastry, order oatmeal and fresh fruit. Coffee chains are all about those dazzling seasonal drinks—would you like that with a shot of unicorns and sparkles? But whatever the flavor of the week, it’s going to be a syrup, and if you pick up a pastry, get ready for a sugar rush (not to mention the fat). The better way to start your day is with protein, whole grains, and fresh fruit. Order a plain, nonfat latte and a banana, or better yet, a cup of oatmeal and a side of fresh fruit.
If you’re ordering soup or salad, avoid creamy and sneaky ingredients. Soup-and-salad spots sound so fresh! But if there’s cream stirred into every soup, cheese and bacon sprinkled over every salad, and mayo slathered on every sando, you know the real story. Ask what’s going into your order, and focus on clean veggies and lean protein. A minestrone soup or green salad with grilled chicken are usually safe choices. And yes, you can get that with bread! Just make sure it’s whole-grain.
Opt for a beany salad bowl, instead of a meaty super burrito. It doesn’t matter if the meat is free of antibiotics! If it’s fatty, salty, and an oversize portion, those carnitas are not supporting your health—and that’s before you add on sour cream and cheese. The good news is that most burrito places let you pick and choose. Ask for a bowl with a small scoop each of brown rice and black beans, then load it with lots of fresh veggies. And heck yeah, you want guacamole! Avocados are an awesome healthy fat. Just make sure it’s a couple of tablespoons, not a massive dollop.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
“Sando”?
I manage a Panera Bread and I’m very proud of our healthy and 100% clean ingredient salads and sandwiches. We introduce a curated salad menu this week with salad options that are streamed for 3 focus eaters: low calorie; vegan/vegetarian and protein rich. Give them a try! No hidden calories. All right there in the menu!