Chain Restaurants

Following the Prostate 8 recommendations for eating well can be difficult when eating out, especially at chain restaurants. Below we have provided a guide on the dishes you should feel free to enjoy and those you should definitely avoid at a number of popular chain restaurants:

Chipotle

AVOID: Burrito, with carnitas, cilantro-lime rice, sour cream, roasted chili corn salsa, and cheese. This Burrito has almost 910 calories, a days worth of sodium and over 40 grams of cholesterol and fat all wrapped up in one. Try to avoid the tortillas and cheese at chipotle. You can still make a great meal without them!

ENJOY: Burrito bowl with chicken, brown rice, black beans, fajita veggies, guacamole, and green salsa. This burrito bowl boasts a lean protein and the added guacamole will help you fulfill your daily vegetable fat serving. Not to mention, its delicious!

Panera Bread

AVOID: Mac N Cheese and the Italian Combo Sandwich. Both of these dishes possess an abundance of calories, sodium and processed carbohydrates. Much of the food at Panera is deceptive: low in calories but high in sodium. Be careful when ordering.

ENJOY: Power Kale Salad (with vinaigrette instead of Caesar dressing) and Classic Salad with chicken. Both of these salads are dressed with oil-based dressings, an excellent source of vegetable fat. In addition, the Power Kale Caesar Salad, a new menu item, will have you on your way to consuming a serving of cruciferous vegetables for the day.

P.F Chang’s

This Asian-fusion restaurant presents one of the more challenging parts of eating out: family style entrées. While it may be difficult to remain healthy in a group, make sure to order two or three dishes that are both nutritious and enjoyable.

AVOID: Mu Shu Pork and Shrimp with Candied Walnuts. Both of these menu items have your daily serving of sodium in one dish. Make sure to avoid fried dishes and those coated in sugary, dense sauces.

ENJOY: Steamed Salmon with Ginger and Buddha’s Feast (steamed). This steamed salmon makes for a great protein addition to you and your group’s meal. Not only will it have you halfway to 2 servings of fish per week, but also it will provide a lighter and fresher flavor to meal as a whole. Buddha’s Feast, a collection of vegetables, is a great side dish for the table. Loaded with broccoli, this dish could be considered your daily serving of cruciferous vegetables. Make sure to order Buddha’s Feast steamed!

Subway

AVOID: Anything with processed meats! Many of the sandwiches at Subway are loaded with processed meat. Avoid any sandwich that has ham, pepperoni, bacon or any other sliced meat (turkey, roast beef) as an ingredient. This makes up a majority of the sandwiches at Subway. See below for options that are free of processed meat.

ENJOY: Veggie-Delite and Oven-Roasted Chicken Sandwich on whole wheat. Both of these options are packed full of vegetables and rich in fiber. You can also add guacamole to your sandwich to introduce healthy sources of vegetable fat into your meal.

The Cheesecake Factory

AVOID: Miso Salmon and the Factory Nachos. These dishes are both deceptive, but don’t be fooled. The Miso Salmon is a whopping 1,700 calories and holds almost twice the suggested daily serving of sodium all in one dish! The Factory Nachos boast even higher numbers. Instead of nachos suggest the table splits chips and guacamole for an appetizer.

ENJOY: Kale and Quinoa Salad and the Herb-Crusted Salmon Salad. These salads will have you well on your way to meeting the Prostate 8 recommendations for cruciferous vegetables and fish, respectively. Unlike many salads, both dishes are hearty and will leave you more than satisfied. Ask for dressing on the side as restaurants often douse salads in an excessive amount. Check out The Cheesecake Factory’s “SkinnyLicious” menu for more nutritious meals.