Work in the Chicago Loop area and always running out to grab a quick lunch? Here are some smarter choices you can make.
Pockets: With many downtown locations, this place is convenient and known for their delicious, warm bread. But rather than go for a whole pocket or a calzone of that bread, opt for the 1/2 pocket or a salad.
Your best healthy & tasty bets:
1. 1/2 Tuna Pocket (with 2 TB Honey Dijon Dressing. FYI: they give you about 6 TB in their serving piece): 375 for 1/2 pocket + 75 for 2 TB Dressing = 450 calories total.
2. Greek Salad, add chicken, ask for the balsamic dressing instead of the Greek (50 calories vs 130 per serving) - if you do not eat the side of bread you are looking at a total of361 calories (with the bread I cannot tell you since, conveniently, they do not have the calories listed for it and when I called, no one could tell me!)
Pockets Online Nutrition
Although I love websites that give caloric information, they are often misleading. Pockets is just that! The online nutrition featured does not include dressing or protein sources-you have to add those up separately. Also, there is no serving size in the meat section of the calories-how do you know how much they mean? Keep that in mind when you look anything up for a calorie check.
Au Bon Pain:
A great deal of things from here concern me. They taste amazing, but are slammed with calories, fat, and sodium. Avoid the soups and hot sandwiches and go with these items:
1. Mayan Chicken Harvest Rice Bowl (WITH BROWN RICE!)
This is yummy, but is a heavy carb lunch with 72g of carbohydrates, so make it your most carb-centric meal of the day. Thanks to its fiber content, this will be a satisfying, filling lunch at a total of 510 calories.
2. Turkey Cobb Salad (ask for it without the croutons and take the yellows out of the hard-boiled egg to save on some carbs and 5g of fat. Come on, that isn't so hard since you get to keep the bacon and cheese! If you are super motivated to be healthy, ask for light on the cheese and get rid of the bacon-this saves you major fat grams and calories!) Use their balsamic dressing. The salad is 340 calories with all of the ingredients and the dressing is 120 calories. By cutting out the croutons and egg yolk, you are at an estimated total of 360 calories. Without the bacon and cheese? About 250 calories for the salad.
The good news is that their stuff is tasty. The bad news is that it is hard to resist the bad for you stuff when you are there and they do not have any low-cal dressings. Even something that seems healthy, like the pomegranate vinaigrette, has 250 calories in 2 oz!
Au Bon Pain Menu Nutrition
Taco Fresco:
Your Best Mexican Bets:
1. Healthy Chicken Burrito/No Cheese: They tout "healthy" menu options for nearly all of their items. Generally it means they are removing the cheese, but this chicken burrito without cheese is a lean, filling choice. This option has 402 calories, 50g of carbs, 6.5g of fat, and 35g of protein.
2. Two Healthy Chicken Tacos/No Cheese: 148 calories each, these tacos are a less condensed version of the burrito. They have 100 less calories and are a bit more nutritious when compared to the burrito. Total calories are 296, 48g of carbs, 4g of fat, and 22g of protein.
The drawback to Mexican food is the sodium content. Ironically, Taco Fresco does not include sodium on their nutrition menu!
The Protein Bar: (235 S. Franklin Street)
Have time to eat out and peruse the amazing menu options of a new Chicago-area restaurant? Need a protein-packed healthy lunch for carry-out? This restaurant is ideal because it offers creative, tasty, and nutrient-dense meal options that are all healthy! My faves include the Quinoa Chili or the Black Bean Fiesta Bowls.
Check out this new place at: http://www.proteinbarchicago.com/
Mezza Mediterranean Grill: (Located in the 2 N. Riverside building connected to the train station)
Mediterranean food is a heart-healthy option for anyone and this carry-out spot has a plethora of vegetarian and vegan options too! Currently their website nutrition area is under construction, but they told me the information should be up in the next month. Good thing I can estimate what is healthiest for you!
1. Chicken Kabob Meal with Brown Rice and one of the following sides:
Fruit Medley, Villager's Salad, or Traditional or Red Pepper Hummus (great mixed in with the rice and chicken!) I have seen their portions, so try to eat just half of the rice and you will be at about 450 calories total.
2. Fire Roasted Vegetable Salad, add chicken, ask for balsamic dressing on the side. With yummy goat cheese and lots of veggies, this salad is a great choice. Estimated calories about 500.
Mezza Grill Menu
Starbucks:
If you are in desperate need of a breakfast or a lunch seriously on-the-go, order a spinach & feta wrap or grab a Greek yogurt parfait. (Not the regular parfait as it is higher in sugar and not as good of a protein source)
Starbucks has very good nutrition reporting: http://www.starbucks.com/menu/food
FOR MORE BY ASHLEY W. PETTIT, GO TO: WWW.WELLNESSINCHICAGO.COM
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