The best & worst things to order at popular chains

Good morning Healthy Mail family!

You're standing at Chipotle staring at the menu board, trying to make a "healthy" choice. You order a burrito bowl thinking you're doing great, only to find out later it has 1,200 calories and 2,400mg of sodium.

Meanwhile, someone else orders what looks indulgent but actually has better nutrition.

Chain restaurants are masters at making unhealthy food look virtuous and hiding nutritional landmines in seemingly innocent menu items.

Here's what to actually order (and what to avoid) at the most popular chains.

Chipotle:

BEST: Burrito Bowl - Strategic Build

• Brown rice (half portion)

• Black beans

• Chicken or sofritas

• Fajita vegetables (free!)

• Pico de gallo

• Lettuce

• Skip: cheese, sour cream, queso

• Light: guacamole on the side

Why it works: ~550 calories, 40g protein, manageable sodium The key: Half portions of rice and requesting "light" on calorie-dense items

WORST: Flour Tortilla Burrito with "Everything"

• Flour tortilla: 320 calories alone

• White rice

• Carnitas

• Cheese, sour cream, queso

• Chips and guac on the side

Why it fails: 1,600+ calories, 2,800mg+ sodium (more than a full day's worth) The trap: The tortilla alone has more calories than the entire better bowl option

Hidden trick: Order fajita vegetables (free) to add volume and nutrients. Most people don't know they're available.

Starbucks:

BEST: Egg White & Roasted Red Pepper Sous Vide Egg Bites

• 170 calories

• 13g protein

• Pair with black coffee or unsweetened tea

Why it works: High protein, reasonable calories, actually keeps you full

Alternative: Spinach, Feta & Egg White Wrap (290 calories, 19g protein)

WORST: Venti Java Chip Frappuccino

• 600 calories

• 88g sugar (22 teaspoons)

• Zero protein

• Basically a milkshake disguised as coffee

Why it fails: All the calories of a meal with none of the nutrition. You'll be hungry an hour later.

The trap: "It's just a drink" mentality. This has more calories than most breakfast sandwiches.

Coffee hack: Grande cold brew with splash of almond milk = 25 calories vs 300+ for flavored lattes

Panera Bread:

BEST: Half Sandwich + Soup/Salad Combo (Choose Wisely)

• Mediterranean veggie sandwich (half)

• Greek salad (half) with dressing on side

• OR Turkey chili (cup)

Why it works: ~450 calories, balanced nutrition, actually filling The strategy: "You Pick Two" with vegetables-forward options

WORST: "Healthy" Salads That Aren't

• Asian Sesame Chicken Salad: 680 calories, 36g fat

• Fuji Apple Chicken Salad: 570 calories before dressing

• Caesar Salad with Chicken: 650 calories

Why it fails: Fried toppings, heavy dressings, candied nuts add hidden calories The deception: "Salad" doesn't automatically mean healthy. Many have more calories than sandwiches.

Insider tip: Get dressing on the side, use 1/4 of what they give you. Most salads come drowning in 300+ calories of dressing.

Chick-fil-A:

BEST: Grilled Chicken Nuggets + Superfood Side

• 8-count grilled nuggets: 130 calories, 25g protein

• Superfood side (kale, broccolini): 140 calories

• Unsweetened tea

Why it works: High protein, vegetables included, reasonable calories Total: 270 calories, 25g protein

Alternative: Grilled Chicken Sandwich (without sauce) + side salad

WORST: Fried Chicken Sandwich Meal

• Original Chicken Sandwich: 440 calories

• Medium waffle fries: 360 calories

• Medium lemonade: 220 calories

• Chick-fil-A sauce: 140 calories

Why it fails: 1,160 calories, minimal protein relative to calories The trap: Seems like a "normal" meal but has calories of 1.5-2 meals

The sauce problem: Their sauces range from 140-270 calories each. Skip or use sparingly.

Subway:

BEST: 6-inch Protein-Forward Sub

• Turkey breast or rotisserie chicken

• 9-grain wheat bread

• All the vegetables

• Mustard or vinegar (not mayo-based sauces)

• Skip cheese

Why it works: ~350 calories, 25g protein, high vegetable content

WORST: "Healthy" Tuna Sub

• 6-inch Tuna: 480 calories (the tuna salad is mayo-heavy)

• Footlong anything with cheese and mayo-based sauce: 800-1,000+ calories

Why it fails: Tuna seems healthy but is calorie-dense from mayo. Footlongs double everything.

The deception: "Eat Fresh" marketing makes everything seem light. A footlong with standard toppings rivals sit-down restaurant meals.

Smart strategy: 6-inch (not footlong), lean protein, maximize vegetables, skip cheese, use mustard/vinegar.

McDonald's:

BEST: Artisan Grilled Chicken Sandwich

• 380 calories

• 37g protein

• Side salad instead of fries

Why it works: High protein, reasonable calories, actual nutrition Total with side salad: 395 calories, 38g protein

WORST: Quarter Pounder with Cheese Meal

• Quarter Pounder with Cheese: 520 calories

• Medium fries: 320 calories

• Medium Coke: 220 calories

Why it fails: 1,060 calories, mostly from fat and simple carbs The reality: This is a full day's worth of saturated fat and most people's daily sodium limit

Breakfast trap: Sausage McMuffin with Egg (480 calories) vs Egg McMuffin (310 calories). The sausage adds 170 calories.

Sweetgreen:

BEST: Build Your Own Bowl

• Base: Warm quinoa or half greens/half grains

• Protein: Grilled chicken or salmon

• Lots of vegetables

• Light dressing

Why it works: Customizable, nutrient-dense, satisfying

WORST: Pre-Made Bowls with Heavy Sauces

• Fish taco bowl: 810 calories

• Crispy rice bowl: 720 calories

Why it fails: Pre-made bowls often have excessive dressing, fried components, or heavy sauces The trap: Assuming everything at a "healthy" chain is automatically good for you

The salad dressing reality: Some of their dressings have 300+ calories per serving. Always get on the side.

The Universal Rules for All Chains:

1. Grilled > Fried (always) Grilled adds minimal calories. Fried can add 200-400 calories to the same protein.

2. Skip or limit cheese Each slice adds 70-110 calories. Often multiple slices without asking.

3. Dressing/sauce on the side Use 1/4 of what they provide. This alone can save 200+ calories.

4. Water or unsweetened beverages Soda, juice, sweetened tea add 150-300 empty calories to every meal.

5. Vegetables are always the answer Extra vegetables are usually free or cheap. They add volume, nutrients, fiber without many calories.

6. Watch the "healthy" halo Salads, wraps, bowls can all hide 800+ calories if not careful.

7. Size matters Regular instead of large. 6-inch instead of footlong. Small instead of medium.

The Coffee Shop Catastrophe:

Innocent-looking drinks with meal-level calories:

• Pumpkin Spice Latte (Grande): 380 calories, 50g sugar

• Caramel Macchiato (Venti): 350 calories

• Vanilla Frappuccino (Grande): 430 calories

Better choices:

• Americano with splash of milk: 25 calories

• Cold brew: 5 calories

• Cappuccino: 120 calories

• Latte with sugar-free syrup: 130 calories

The Sodium Problem Nobody Talks About:

Even "healthy" chain meals often have:

• 1,500-2,500mg sodium per meal

• Daily limit is 2,300mg for most people

• High sodium causes bloating, water retention, increased blood pressure

Lowest sodium options:

• Build your own (control salt)

• Grilled proteins without sauce

• Fresh vegetables

• Skip cheese and processed meats

The Strategy for Eating Out:

Before you go:

• Check menu and nutrition online

• Decide what you'll order before arriving

• Don't arrive starving (makes poor choices)

When ordering:

• Ask for modifications without apology

• Request dressing/sauce on side

• Order grilled proteins

• Add extra vegetables

After eating:

• Don't compensate with restriction next meal

• Drink extra water (chains are sodium-heavy)

• Return to normal eating pattern

The Reality:

You can eat at chain restaurants and maintain health goals. You just need to know what you're ordering and make strategic choices.

The difference between the best and worst options at the same restaurant can be 600-800 calories. Over time, that knowledge matters.

When you know how to navigate restaurant menus strategically, eating out becomes less stressful and more compatible with your health goals.

My Complete Restaurant Eating Guide breaks down specific strategies for every type of restaurant - from fast food to fine dining, coffee shops to food courts.

Get the Complete Restaurant Eating Guide - CODE: RESTAURANT for 50% off

You'll learn exactly what to order, what to avoid, how to customize any menu item, and insider tricks that servers and nutritionists use.

What's your go-to chain restaurant? Hit reply and tell me - I'll give you my best/worst picks!

Here's to making smart choices wherever you eat! Sarah

P.S. - The most shocking discovery for most people? That "healthy" fast casual chains often have higher-calorie options than traditional fast food. A Sweetgreen salad can have more calories than a McDonald's burger. Marketing isn't nutrition.