Diets high in sodium are associated with high blood pressure, which increases your risk of heart disease and stroke and can also affect other parts of your body, like your kidneys and your brain.

Thankfully, even at restaurants with the unhealthiest menu options, there are low-sodium orders you can enjoy. We worked with a team of registered dietitians to look at the menus of 25 national restaurant chains to find the best low-sodium order from each.

How much sodium is low-sodium?

The FDA defines the term "low sodium" as 140 milligrams of sodium or less for packaged foods, but there is no formal guidance as to what is considered "low sodium" at restaurants.

To put together this list of low-sodium restaurant chain meals, we limited entrees to a third of the daily recommended limit of sodium and sides to 20% of the daily limit. That came out to 760 milligrams of sodium for an entree and 460 milligrams of sodium for an individual item.

The 25 best low-sodium restaurant orders

Chili's Santa Fe Chicken Salad

The Santa Fe Chicken Salad at Chili's has 650 milligrams of sodium in a bowl, and is loaded with spicy chicken, fresh vegetables, and tortilla strips for a good balance of fiber, carbohydrates, and protein, explains Wan Na Chun, MPH, RD, CPT, owner of One Pot Wellness.  Asking for the ranch and Santa Fe sauce on the side can also help you take more control over how much sodium (and fat) you add to the salad.

RELATED: 21 Best Low-Sodium Fast-Food Orders

Olive Garden Spaghetti with Meat Sauce (Lunch-size)

The lunch menu's spaghetti with meat sauce is one of the few lower-sodium options at Olive Garden. Each serving has the pasta and tomato-based meat sauce you love but with only 530 milligrams of sodium, or 23% of the recommended daily value (DV).

Ruby Tuesday Loaded Baked Potato (without bacon)

The Loaded Baked Potato at Ruby Tuesday fits into a low-sodium diet as long as you skip the bacon on top. A baked potato topped with shredded cheese, sour cream, whipped butter, and scallions has just 420 milligrams of sodium and 15 grams of protein.

TGI Fridays Seasoned Fries

French fries can be loaded with sodium, but the seasoned fries at TGI Fridays are surprisingly one of the lowest sodium options at this Franchise. Each side of fries adds only 230 milligrams of sodium, or 10% DV, to your meal.

Friendly's Broccoli

Unfortunately, the only low-sodium food option on the menu at Friendly's is their side of steamed broccoli. This isn't to say you can't make a menu item low-sodium by removing items like dressings, cheese, bacon, and other high-sodium toppings, but as is, steamed broccoli wins as the best choice with just 48 milligrams of sodium.

RELATED: 10 Warning Signs You're Not Eating Enough Fiber

Cheesecake Factory Tossed Green Salad Appetizer

Their tossed green salad has mixed greens, tomato, croutons, and a mix of vegetables like carrots and cucumbers for just 125 milligrams of sodium. You can keep this salad low in sodium by using just a tablespoon of any of their dressings. For the option of using up to two tablespoons of dressing, use a very low sodium option like their Citrus Honey, Cilantro, Caesar, or Balsamic Vinaigrette dressings.

Applebee's Mango Fruit Smoothie

If you're looking for a treat, the Mango Fruit Smoothie at Applebees has zero milligrams of sodium, and plenty of fresh and fruity flavor packed into a 6-ounce blended non-alcoholic drink.

Red Robin Wedgie Burger

While you might think most of the sodium in a burger comes from the burger itself, a lot of it is hiding in the bun. The Wedgie Burger at Red Robin solves this problem by using fresh, crunchy lettuce to wrap the burger and all its toppings, including bacon, tomato, avocado, and onion. Even with bacon and a burger, this meal has just 620 milligrams of sodium, or 27% DV.

PF Chang's Spicy Tuna Roll

Each spicy tuna roll has just 140 milligrams of sodium, meaning you could eat half of the order (8 rolls are included) and still be well within your sodium limits for the day. Just keep in mind that the wasabi and soy sauce are notoriously high in sodium, packing a lot in just a tiny amount. Enjoy your spicy tuna roll with the side of pickled ginger instead, which has a lot of flavor, without the extra sodium.

Red Lobster Roasted Atlantic Salmon

The Today's Catch entree, roasted Atlantic Salmon is a massive piece of salmon, averaging around 14 to 16 ounces. If you opt for grilled, the sodium increases by around 1,000 milligrams, so be sure you ask for roasted, as it has just 330 milligrams per serving.

RELATED: The 9 Healthiest Dishes to Order at Red Lobster

Denny's Berry Vanilla Crepes

Breakfast foods like waffles and pancakes can be surprisingly high in sodium, but two Berry Vanilla Crepes have just 430 milligrams of sodium. This is a great option if you're watching your salt intake but craving a sweet breakfast.

Outback Steakhouse Grilled Salmon with Remoulade

Outback Steakhouse's Grilled Salmon with Remoulade has 540 milligrams of sodium or 23% DV. While this entree does come with two sides, it's hearty enough to stand as a meal itself for most people, with 660 calories and 45 grams of protein. But, if you need a little something extra with it, a side of green beans adds only 5 milligrams of sodium and can help round out the meal.

RELATED: I Tried Every Bloomin' Onion Spin-Off at Outback & the Best One Was Better Than Steak

BJ's Restaurant & Brewhouse Fresh Mozzarella and Tomato Salad

For a starter salad, the Fresh Mozzarella and Tomato Salad packs a whole lot of flavor and a decent amount of fat and protein to help fill you up. The 14% DV of sodium likely comes from the balsamic glaze, which adds a huge burst of flavor, really tying this fresh salad together.

Hooters Onion Rings

For a side that won't put you over your sodium limit for the day, try the Onion Rings at Hooters! While they're seasoned, breaded, and fried, each serving has just 430 milligrams of sodium or 19% DV.

Golden Corral Bourbon Street Chicken

The sweet and savory Bourbon Street Chicken has just 350 milligrams of sodium in each 3-ounce portion, not including the rice it's often served with. A baked potato or side of buttered noodles are under 100 milligrams of sodium each if you're looking for a low-sodium side to pair with it!

Texas Roadhouse Grilled BBQ Chicken

The Grilled BBQ Chicken is a half-pound chicken breast, marinated and slathered with BBQ sauce for a ton of flavor and only 20% DV of sodium. This entree also has 46 grams of protein and just 1 gram of saturated fat, making it a filling and overall healthy menu option.

California Pizza Kitchen Wild Mushroom Pizza

"One slice of California Pizza Kitchen's Wild Mushroom Pizza has 380 mg sodium," recommends Lauren O'Connor, MS, RDN, owner of Nutri Savvy Health. While it's low in sodium, it's high in flavor, topped with  Cremini mushrooms, extra virgin olive oil, garlic, Romano & Mozzarella cheese, and scallions. You can even save 120 milligrams of sodium per slice if you choose the cauliflower crust instead of the original, bringing each slice to just 260 milligrams of sodium.

Long John Silvers Grilled Salmon

Not everything at Long John Silvers is fried; the Grilled Salmon is one of many grilled options and one that has the lowest amount of sodium, with just 406 milligrams per piece. The meal does come with two sides, most of which have more sodium than the salmon, although the applesauce and waffle fries are good choices, both with less than 50 milligrams of sodium each.

Carrabba's Italian Grill Tuscan Grilled Chicken

Tuscan Grilled Chicken features a wood-grilled chicken breast that's seasoned with olive oil and herbs, meaning it gets plenty of flavor without plenty of salt. Each serving has just 440 milligrams of sodium or 19% of the recommended daily limit. But keep in mind that the sauteed broccoli that's served on the side has a surprising 550 milligrams of sodium, so you may want to skip or split the portion.

Johnny Rockets Breakfast Potatoes

Johnny Rockets isn't known for having many low-sodium options on the menu, whether it be breakfast or lunch, but the breakfast potatoes come in at a surprising 310 milligrams per serving, making them one of the lowest sodium menu items.

IHOP Pesto Veggie Egg White Omelet With Fruit

Straight from the menu with no alterations, the Pesto Veggie Egg White Omelet is served with fresh fruit and has only 640 milligrams of sodium or 28% of the recommended daily limit. This meal is enough to fill you up and leave you satisfied with its 7 grams of fiber and 21 grams of protein.

RELATED: The 10 Best & Worst Orders at IHOP, According to Nutritionists

LongHorn Steakhouse Longhorn Salmon

A 7-ounce portion of the LongHorn Salmon has plenty of protein, healthy fats, and just 310 milligrams of sodium, or 14% DV. Even without the extra sodium, this dish has plenty of flavor from their signature bourbon marinade.

Cracker Barrel Spicy Grilled Catfish Filet

The Spicy Grilled Catfish Filet is a satisfying high protein low sodium entree at Cracker Barrel. If enjoying this as part of a meal, just be cautious of your sides as they can add up quickly. Great low-sodium side options are whole-kernel corn, applesauce, fried apples, steamed broccoli, steak fries, or seasonal fruit, which all have less than 100 milligrams of sodium each.

RELATED: The 10 Best Cracker Barrel Dishes to Order, According to Dietitians

Waffle House Egg Sandwich

"Go for the plain egg sandwich at Waffle House," says Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, "the sandwich has just 320 milligrams of sodium and provides a decent dose of protein, with 10 grams." If plain egg on toast doesn't sound appealing, you can add a slice of cheese for a total of 570 milligrams of sodium, which is still only 25% DV.

On the Border Mexican Grill & Cantina Grilled Shrimp Skewer

A side of grilled shrimp skewers from On the Border has just 390 milligrams of sodium and plenty of flavor with the cilantro-lime marinade and mesquite grilled flavor. To keep your entire meal low sodium, eat them over a house salad with a splash of olive oil, adding only 190 milligrams of sodium.

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Despite its remarkable growth, In-N-Out's small and simple menu has barely changed in 76 years. This steadfast commitment to simplicity is central to In-N-Out's ethos, which emphasizes the use of high-quality, fresh ingredients and "handmade" burgers—a dedication that has garnered praise from award-winning chefs, including Michelin-starred chef Daniel Boulud. Beyond their craveable flavors, In-N-Out burgers' popularity also stems from their affordable prices, thanks to a streamlined menu, the company's ownership of all its locations, and buying their ingredients wholesale.

While everyone knows In-N-Out for its mouthwatering burgers, let's take a closer look at what's going on between the bun from a nutritional perspective. We're here to shed some light on which menu options are better for your body.

Tips for ordering a healthier meal at In-N-Out Burger

Since the menu is basic, it's quite easy to order better options at the chain. Here are three tips for how to order the healthiest choices when at the chain.

• Opt for Protein Style, where the bun is replaced with lettuce.
• Skip the Animal Style options, which means it has mustard in each patty plus pickles, grilled onion, and extra special sauce. More extra special sauce adds too much low-calorie
• Skip the special spread and ask for just ketchup and mustard to shave calories and fat. The special sauce is estimated to contain 80 calories and 9g fat.
• Avoid the not-so-secret menu. The options on this menu tend to be higher in calories, sat fat, sodium and added sugar.

4 Best Burgers

Best: Protein Style Cheeseburger

This core menu item is the regular cheeseburger (1 all-beef patty and 1 slice American Cheese) wrapped in lettuce rather than on a bun. This option makes our best bet due to its modest calories, and better saturated fat and sodium counts compared to other burger choices on the menu.

Best: Protein Style Hamburger with Ketchup and Mustard (No Spread)

This is the best option if you're managing your calories and want to eat a fast-food burger. Even ordering two protein style burgers would be better than many of the other menu items at In-N-Out.

Best: Hamburger with Ketchup and Mustard (No Spread)

This menu item is a great option because it has a modest number of calories, is relatively low in saturated fat and provides 16 grams fiber. The sodium is high but is lower than many other main items on the menu.

Best: Double-Double Protein Style with Ketchup and Mustard (No Spread)

This burger has two patties, two slices of cheese, and lettuce in place of a bun. The sodium is high, but the calories, carbs, and protein are all appropriate amounts.

Worst Burgers

Worst: 4×4 ('Quad Quad') Animal-Style

(Nutritional information is estimated from online sources.)

Also called the Quad Quad, this not-so-secret menu option is as its name suggests: four all-beef patties, four slices of American cheese, and all the standard condiments on a fresh-baked bun. Think of it as a double Double-Double. While the nutritionals are not readily available from In-N-Out, our best estimates show how horrific this option is for your health. It packs in more than half the calories you need in a day, more than a day's worth of saturated fat, all the sodium you should have in a day, and an excessive amount of protein that can be harmful to your kidneys.

RELATED: The #1 Unhealthiest Burger at Every Major Fast-Food Chain

Worst: Double-Double with Spread

This burger is a mainstay on the regular In-N-Out menu and it's one to avoid. It packs in excessive saturated fat and sodium. The saturated fat is the same as you'd get from eating 3 tablespoons of butter and the sodium would be equal to what you'd get from two servings of canned soup!

3×3 ('Triple Triple') with Spread

(Nutritional information is estimated from online sources.)

This is an option on the not-so-secret menu that includes three beef patties and three slices of American cheese on a bun with all the standard condiments. This heart-stopping burger has about 1.5 times the saturated fat you need in a day, half most adult's daily calories, and nearly all the sodium you should have in a day.

Worst: Cheeseburger with Spread

This burger is considered the best of the worst. It has moderate calories and saturated fat but sodium is quite high. Tweak this choice by skipping the spread and have ketchup and mustard and you'll shave some calories and sodium. For a bigger transformation, order a protein-style cheeseburger.

RELATED: How Many Calories Are In A Cheeseburger?

Best Sides and Shakes

Best: French Fries

The French fries on In-N-Out's menu are better than those from many other chains. They use 100% sunflower oil, which is a highly unsaturated fat. This helps keep the saturated fat content of their fries lower than the fries at other national chains.

Best: Vanilla Shake

Even though this shake is the "healthiest" milkshake option, it's not a recommended menu item. However, if you are going to order a shake, vanilla is marginally better than either the chocolate or strawberry options. The best bets for beverages on the menu include unsweetened tea, water, or a diet soda.

Worst Sides and Shakes

Worst: Animal Style Fries

This not-so-secret option is a larger order of fries topped with melted cheese, In-N-Out spread and grilled onions. It exceeds the calories, fat, saturated fat, sodium, and carbs that you'd want to have in an entire meal.

Worst: Chocolate Shake

This is by far one of the worst In-N-Out menu items, based on calories, saturated fat, and added sugar. This shake packs in just over 15 teaspoons of added sugar and nearly a day's worth of artery-clogging saturated fat.

RELATED: The 9 Worst Fast-Food Milkshakes of All Time, Says Dietitian

Worst: Strawberry Shake

Like the chocolate shake, the strawberry shake has all the same nutritional flaws: excessive calories, saturated fat, sodium, and added sugar. The vanilla shake is only modestly better than the strawberry or chocolate flavors.

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Though I'm a nutritionist and a foodie, I only became aware of White Castle through my husband, who hails from the chain's home state of New York. I'll be honest: the first time he presented me with a bag of their food, I was wary. Many of their options are fried, and quite a few are high in calories, sodium, and saturated fat—and low in healthy nutrients like fiber and protein.

Now, having sampled their menu, I like to make White Castle a once-in-a-while treat. When I do, I've learned which items are a better bet for health and which aren't such great choices. One thing in the chain's favor, however: sliders make portion control a snap with their petite size. And, as you'll see below, a few of White Castle's choices are quite decent, health-wise. I'm sharing the 14 best and worst options.

Sliders

Best: The Original Slider

If you're gonna order a slider (and it's pretty much obligatory at White Castle), make it the Original. With just 140 calories, a single slider is a low-calorie choice. Of course, downing multiple sliders at once is another story—but eaten one at a time, these are essentially a snack.

RELATED: The #1 Healthiest Burger at 10 Major Restaurant Chains

Best: Cheese Slider

Adding cheese to your Original slider does add some calories, fat, and sodium, but since it also adds protein and calcium, it's a worthwhile choice. Just go easy on any added ketchup to keep sodium to a minimum.

Best: Plain Panko Fish Slider

White Castle may not be known for its seafood, but I say give it a shot! The Dietary Guidelines for Americans 2020-2025 recommend eating at least 8 ounces of fish per week, since seafood's healthy fats and vitamins are an important part of a healthy diet.

Worst: Double Cheese Slider

Adding one slice of cheese to your slider is all well and good, but an entire extra patty and two slices of cheese take things into higher-calorie territory. With this much meat and cheese, the double cheese slider is more or less a full burger.

Worst: Crispy Chicken and Waffles

Putting fried chicken and bacon between two waffles isn't exactly a way to create a healthy sandwich. White Castle's take on chicken and waffles has 14 grams of sugar and no fiber. I say pass on this one.

RELATED: 8 Restaurant Chains That Serve the Best Waffles

Worst: 1921 Slider

The good news: the 1921 slider comes with lettuce and tomato, adding a bit of fresh veg to your order. The bad news: it's awfully high in sodium and saturated fat. This little sammie may have been around for over 100 years, but that doesn't mean it's a nutritious choice.

Breakfast

Best: Breakfast Slider with Egg and Cheese

Say good morning to White Castle's healthiest breakfast slider! This petite meal keeps things simple with a fluffy egg and a single slice of American cheese. It's a surprisingly good choice with 9 grams of protein and just 200 calories.

RELATED: The 10 Best High-Protein Fast-Food Breakfast Orders

Worst: Waffle Breakfast Slider with Bologna

White Castle's waffle sliders come with the option of bacon, sausage, or bologna. If you're hankering for waffles for breakfast, steer clear of the bologna-filled version. It'll start your day with a belly full of saturated fat and 15 grams of sugar.

Sides

Best: Small French Fries

"Small fry" is no insult here! A small order of French fries at White Castle keeps portion size modest. And with their potato base, they provide some fiber and potassium.

Best: 6-Piece Chicken Rings

Chicken rings, one of White Castle's most iconic menu items, are also one of its best for health, with lower calories and higher protein than most other side dishes. Just be aware that they do have their downsides. As a fried food, they're high in fat and sodium. Stick to the 6-piece order, rather than larger sizes.

Worst: 10-piece Mozzarella Cheese Sticks

As a nutritionist, I'm all for dairy in the diet—but I can't recommend the mozzarella cheese sticks at White Castle. A 10-piece order provides approximately 75% of a daily 2,000-calorie target and well over the recommended 2,400 milligrams of sodium per day. Split these with a friend or two to keep things more moderate.

Worst: Loaded Fries

Drizzled with Ranch dressing and melted cheese and sprinkled with bacon bits, the loaded fries are one of White Castle's heftiest, heaviest sides. Ditch this one in favor of an order of regular fries.

Dessert

Best: Strawberry Swirl Cheesecake

White Castle's dessert options are surprisingly low in calories! The best of the bunch is the strawberry swirl cheesecake, which contains just 150 calories and 8 grams of fat. Choose this one if you've saved room for something sweet after your sliders.

RELATED: 8 Fast-Food Chains That Serve the Best Desserts, According to Customers

Worst: Fudge-Dipped Brownie

Even the fudge-dipped brownie—the "worst" of White Castle's desserts—isn't as unwholesome as many fast-food sweet treats. Still, it does have more calories, carbs, and sugars than other desserts on the menu, so you may want to skip it.

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But CPK offers more than just pizza—we're talking appetizers, salads, soups, pasta, and more traditional main dishes. Overall, their menu is pretty manageable and transparent when it comes to their nutritional density. On their nutritional webpage, you can easily customize your dietary preferences including how many calories you want to consume, as well as other values such as fat, sodium, and sugar.

Most of us probably aren't going to take the time to do this before heading out to dinner, and even if you do, those numbers tend to disappear when you're staring at the California Pizza Kitchen menu with an empty stomach. To help you make an informed, easy decision, we've pulled the "best" and "worst" dishes from each category to help keep you on track toward your health goals. Take a look below to see what dietitians are saying and what they're eating on their nights out.

Starters

Best: California Olive Oil with Mediterranean Herbs

Olive oil—a Mediterranean staple! This simple, tasty dish has earned our seal of approval for best starter at California Pizza Kitchen as it's low in sodium and has no added sugars. Olive oil has many proven health benefits as it contains oleic acid, a monounsaturated fat (aka, one of the "good" fats) that reduces inflammation and may even ward off certain cancers. The danger here comes from the sourdough baguette in which patrons can easily overindulge and find themselves no longer hungry for dinner. We suggest sticking to two slices of baguette—which comes out to about 130 calories—and saving room for a nutritionally balanced meal.

RELATED: 13 Highest-Quality Olive Oils on Grocery Shelves

Worst: Spicy Buffalo Cauliflower

"While the Spicy Buffalo Cauliflower might seem like a nutritious option, this starter is one of the worst menu options because it is high in sodium," says Wan Na Chun, MPH, RD, CPT, Owner of One Pot Wellness. "Each serving contains 2,010mg, which is 87% of the daily sodium intake recommendations provided by the Dietary Guidelines for Americans." Not only is the sodium high, but this starter includes 13 grams of added sugar "which can lead to an increased risk of weight gain, heart disease, fatty liver disease and tooth decay over time when consumed regularly," per Chun. She recommends looking for starter options that are baked, grilled, steamed, or broiled instead of deep fried.

Soups

Best: Dakota Smashed Pea + Barley Soup

CPK's Dakota Smashed Pea and Barley Soup is a protein-packed, no-fat soup that's entirely vegan and full of plant power. Made with peas, barley, carrots, onions, herbs, and scallions, you're fueling your body with the necessary veggies. As the CDC reports that only one in 10 Americans are meeting their daily fruit and vegetable needs, this can be a great option to help you reach your daily goals. Peas and barley are also packed with plant protein, both of which are packed with antioxidants. Additionally, peas are a great source of vitamin C while barley is full of soluble fiber which aids in keeping your gut regular.

Worst: Tomato Basil Bisque

Although this soup is made with lycopene-rich tomatoes, this soup had made the "worst" grade on our list. With only 3 grams of protein and a whopping sodium count of 750mg, this soup can leave you feeling bloated and thirsty. The American Heart Association recommends that the average adult aim for approximately 1,500 milligrams of sodium per day for ultimate heart health, so a cup of this soup would take up over half of your daily sodium intake. High sodium can directly contribute to heart disease and stroke—even premature death—so, if you do order this cup of soup, we recommend you indulge in moderation.

RELATED: 17 Best Soup Recipes For Weight Loss

Salads

Best: Banh Mi Power Bowl

When it comes to salads, our number one pick takes a bit of a turn away from the traditional. The Bann Mi Power Bowl "is a stellar balanced meal…bursting with colorful vegetables, chicken, quinoa, and avocado," says Megan Huff, RD, LD, Atlanta-Based dietitian. Additionally, "compared to the other salads on the menu, it has half the amount of calories." This salad is also a nutritional powerhouse as each serving comes with 26 grams of protein—over half of an average adult's daily needs, according to the FDA – and also provides 8 grams of fiber to help you keep your gut regular and productive.

Worst: The Original BBQ Chicken Chopped Salad

It's not surprising that a salad with "BBQ" in the name has scored the worst in terms of nutritional value. This salad contains 10 grams of saturated fat, and as the AHA recommends no more than 13 grams of saturated fat per day, you're really using up your daily value in one meal. Additionally, this salad contains 10 grams of sugar and a whopping 930 milligrams of sodium. Besides the high protein and fiber counts, this salad really doesn't do much for your health. If you do order this salad, we recommend going light on the BBQ sauce and herb ranch which are both almost completely devoid of nutritional value.

Main Plates

Best: Cedar Plank Salmon

With an incredibly high protein count of 52g per serving, California Pizza Kitchen's Cedar Plank Salmon is a relatively low-calorie, low-sodium entree. Salmon is a great source of Omega-3 fatty acids—specifically EPA and DHA—which are essential nutrients that aid in cardiovascular disease prevention and may even slow health issues like age-related macular degeneration. This dish is also served with a healthy side of white corn and spinach succotash which will provide levels of fiber and iron, respectively.

Worst: The West Coast Burger "The WCB"

Perhaps it's not surprising that our worst pick for main plates is California Pizza Kitchen's West Coast Burger (commonly known as "The WCB"). Burgers are notorious for being loaded with unnecessary fats and oils, and the WCB is no exception. We were shocked by the sodium levels—4,110mg for one meal—which is nearly triple the daily recommendation while also loading consumers with 23 grams of sugar. Additionally, this burger is loaded down with saturated fats which may contribute to cardiovascular disease and stroke. Many of these fats and calories are derived from the side of crispy potatoes, so if you're hoping to cut down on these counts, consider holding off on the fries or swapping for a side salad.

RELATED: All of Burger King's Burgers & Sandwiches—Ranked by a Dietitian

Pastas

Best: Shrimp Scampi Zucchini

If you're hitting the pasta at CPK, we recommend the Shrimp Scampi Zucchini. "It's got tasty, sautéed shrimp with zucchini noodles, offering a lower-carb alternative," says Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ. "The lean protein in the shrimp, reduced carbs from zucchini noodles, and flavorful lemon-garlic butter sauce make it a delicious and healthier choice with added veggies for nutrition." Zucchini is also packed with nutrients such as Vitamin A, which aids in immunity health and is essential for growth and development, as well as lesser-known nutrients such as manganese which is loaded with the antioxidant enzyme SOD which breaks down free radicals and reduces inflammation.

Worst: Jambalaya Linguini Fini

Although this dish boasts 58 grams of protein, we want to look beyond this figure at the more menacing nutritionals including 1,230 calories (well over half the average daily 2,000 caloric need), 19 grams of saturated fat, and—get this—2,340 grams of sodium. This pasta features blackened chicken and shrimp, Andouille sausage, and Tasso ham without any vegetables in sight. Although meat isn't intrinsically "bad" for you, it's important to remember that trusted organizations such as the AHA recommend eating no more than one servin grams of meat a day with one serving the equivalent of 3oz. Additionally, processed meats such as Andouille sausage have been linked to certain cancers, so try to eat these in moderation.

Pizzas

Best: California Veggie Pizza on Thin or Cauliflower Crust

"For a healthier pizza option, go with the California Veggie on a thin crust—it's loaded with colorful veggies, reducing overall calories and carbs," says Alyssa Simpson RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ. Veggies include broccolini, grilled zucchini, Cremini mushrooms, roasted cherry tomatoes, corn, and red onions. This colorful medley offers multiple nutrients such as calcium from the broccolini and fiber from the Cremini mushrooms. "For an even lighter choice, try the cauliflower crust, offering the same veggie goodness with fewer carbs," says Simpson. So, there are multiple options if you're following a low-carb lifestyle or just want that little bit of extra veggie power.

RELATED: The Best Way to Reheat Pizza in an Air Fryer

Best: Thai Chicken Pizza

We also recommend CPK's Thai chicken pizza as it is loaded with heart-healthy veggies such as bean sprouts, carrots, scallions, and cilantro while also providing lean protein from grilled chicken. Additionally, this pizza has low sodium counts, only 2 grams of saturated fat (from the mozzarella cheese), and relatively low calories for those aiming to manage their weight. Unfortunately, this pizza doesn't come in a thin crust version, but with only 5 grams of carbohydrates per serving, you're already consuming less than other options. That being said, carbohydrates include fiber, so don't discount carbs as the enemy.

Worst: Mushroom Pepperoni Sausage

Although this pizza has "mushroom" in the name, this pizza comes with an abundance of high-fat meats including both pepperoni and sausage. As pork is one of the highest-fat meats, it's important to indulge in moderation, and it's equally important to keep a close eye on your sodium intake when eating processed meats. In just one slice, you're consuming 500 milligrams of sodium which is exactly a third of your daily sodium recommendations. Most of us aren't going to CPK to just have one slice of pizza, so this sodium can really add up and even exceed your heart-healthy threshold of 1,500mg a day.

Worst: Pepperoni

We hate to knock a classic, but it's perhaps quite obvious that a pepperoni pizza isn't going to be your healthiest option. With no veggies in sight, you're consuming high fat counts with no added nutritional benefits. Recently, the World Health Organization labeled processed meats as a carcinogen, as research has found a correlation between ample processed meat consumption and cancers including colorectal and prostate. Of course, we're not telling you to cut processed meats out of your life completely, as that's probably not a reality for most of us. Therefore, try to consume this pizza in moderation and perhaps start with a heart-healthy salad to ensure that you're getting your daily greens.

Desserts

Best: Key Lime Pie

As a dietitian, it's hard to label desserts as "healthy" because, well, most of them are not. However, if you're looking for a dessert with the least amount of fat and calories, CPK's key lime pie takes the cake (no pun intended). Although this dessert still has 44 grams of fat and a pretty intense 75 grams of sugar, it's the best option as it also boasts 10 grams of protein. Additionally, lime juice includes ample amounts of vitamins C and flavonoids which act as both anti-inflammatories and antioxidants. That being said, it's better to just eat a lime or add it as a garnish to your glass of water instead of eating it in a pie, but hey, it's something!

Worst: Butter Cake

With the word "butter" being the first word in the description of this dessert, it should come as no surprise that we deemed this one the worst. The FDA recommends that added sugars constitute less than 10% of your daily caloric intake. This cake itself exceeds 100% of your daily added sugars, so you have to consider whether or not this dessert is worth it. If you do order this cake, we recommend sharing and foregoing an additional scoop of vanilla ice cream.

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The fast-food chicken chain has a fairly straightforward menu, only offering five main meals which are various combinations of chicken tenders, fries, sauce, sides, and a drink. But despite its simplicity, the nutritional profile of these offerings can vary significantly,

Certain menu items at Raising Cane's are more health-conscious than others, so if you're being mindful of your diet, it's important to know which menu items to order and which to skip. To help you make smart decisions, we consulted with nutrition experts and dietitians to compile their suggestions for making healthier choices when enjoying the offerings at this fast-food fried chicken chain.

How we chose the best and worst Raising Cane's menu items

• Sodium content: Steering clear of added salt at fast-food establishments is a tough task. Despite your attempts, the sodium intake is likely to surpass what you would have if you had prepared the same meal at home. We considered the sodium content as a factor that can impact the healthiness of your order off Raising Cane's menu.

• Empty calories: Surplus calories from extras like condiments, sauces, and cooking oils can accumulate rapidly at fast-food establishments. Look for choices that come without additional sauces or condiments, or ask for your menu item without these additions. We categorized these items according to their calorie content to distinguish the choices with the most and least favorable nutritional profiles at Raising Cane's.

• Protein content: In our examination of Raising Cane's menu items, we considered the overall protein content of the order, favoring items with a higher protein content.

Now, let's get into the insights provided by dietitians regarding the best and worst choices when dining at Raising Cane's.

Best Combos 

Best: 3 Finger Combo

Although this combo still appears pretty steep in calories, you will find it modest compared to some of the worst options totaling up closer to 1800 calories for the order. The three-finger combo will give you a surprising 10 grams of fiber and 47 grams of protein For the entire order. Fiber and protein help keep you full longer and improve how satiated you feel after eating.

To cut back on calories, fat, and sodium in this order you might consider reducing the portion size of your fries, choosing to limit Cane's sauce, omitting the Texas toast, and opting for a diet drink instead of a sugar-laden option.

RELATED: 8 Best & Worst Fast-Food Chicken Tenders, According to Dietitians

Best: Kids Combo

Despite the smaller serving, this kids' combo is modest in calories, clocking in at 630 calories. With 5 grams of fiber and 29 grams of protein, you will still receive a well-balanced meal for this fast food order.

"The Kid's Combo is a healthier choice on the Raising Cane's menu, as it is a smaller portion size," shares Megan Huff, RD, LD. With less sodium, fat, and calories than the other combo meals, this meal stays under the daily recommended values of the aforementioned nutrients, Huff concludes.

Worst Combos 

Worst: Caniac Combo

The Caniac Combo at Raising Cane's is a meal that Mandy Tyler, M.Ed., RD, CSSD, LD recommends passing on. "It includes 6 chicken tenders, fries, Cane's sauce, Texas toast, and a large fountain drink—providing 1,790 calories, 16 grams of saturated fat, and 3,160 milligrams of sodium. The American Heart Association recommends individuals limit their intake of sodium to no more than 2,300 milligrams a day, and this meal exceeds that recommendation," she says.

You'd be better off choosing the Kid's Combo for a smaller portion that is lower in calories, salt, and fat.

Worst: Box Combo

This order comes with four chicken fingers, fries, sauce, Texas toast, coleslaw, and a fountain drink. On the low side, the calorie content will run you about 1,250 calories for this meal. You might be able to make some small adjustments like cutting back on the fries or toast, opting for a low-sugar beverage, or mixing the sauce.

RELATED: 10 Best High-Fiber Breads, According to Dietitians

Worst: Chicken Sandwich Combo

This fried chicken sandwich comes with all the sides and fully loaded with toppings. You might consider asking for the sauce on the side instead of on the sandwich itself so that you can control how many additional calories and fat you consume. With 1,080 calories, 54 grams of fat, and 1,700 milligrams of sodium, this menu item is not the healthiest choice.

Best Extras 

Best: Coleslaw

If you're looking for a way to get your veggies in while eating fast food, coleslaw might be your best bet. While this option is made with mayo, sugar, and salt, you'll still get a serving of veggies in for just 100 calories. With just 1 gram of saturated fat and 11 g of carbs, this coleslaw is pretty balanced overall.

Best: Chicken Finger

We think it should be celebrated that chicken fingers pack a solid serving of protein into one extra on Raising Cane's menu. With 13 grams of protein per 130 calories, this extra menu item adds a bit more fullness and satisfaction to your meal while still delivering the crispy fried chicken you might be craving.

Worst Extras 

Worst: Chicken Sandwich

The fried chicken sandwich is one of the worst extras on the menu, and to be fair, it's closer to a meal than an extra. With 780 calories, 39 grams of fat, and 1,470 milligrams of sodium, this sandwich is packed with extra calories and added salt and oil. To make it a little healthier, you can ask for your sauce on the side to dip your sandwich into it and control additional calories you might take that way.

RELATED: The #1 Unhealthiest Chicken Sandwich at 11 Major Restaurant Chains

Worst: Crinkle Cut Fries

Not only are these fries high in calories, but they are also a source of empty calories when you consider that they deliver 19 grams of fat and very little protein. french fries themselves are not a filling option and while they might be deliciously satisfying and salty, they are easy to overeat especially if you're adding them to a meal that is already not super balanced.

Worst: Cane's Sauce

If you're wondering how much a single serving of Cane's Sauce is, we've got you covered. Unfortunately, it's quite high in calories without delivering much nutrition. For a small ramekin serving, you will get 190 empty calories, 19 grams of fat, and 580 milligrams of sodium. When you consider that the daily recommendation for added salt is 2,300 mg per day, this small serving of sauce is almost 20% of your daily salt recommended intake.

Worst: Texas Toast

Adding Texas toast to your order is likely going to add more unnecessary calories and carbohydrates without adding a ton of balance to your meal. If you are pairing this carbohydrate with a combo that already includes fries, a bun on your sandwich, and a drink, those calories and carbohydrates can add up very quickly.

Best Drinks

Best: Unsweetened Tea – Regular

If you're looking for a drink to round out your meal, you'll want to consider low-sugar options that are also low in calories. Unsweet tea is a great solution if you're looking for an alternative to water but don't want to increase the sugars in your meal.

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

Best: Water

You can't find a beverage option that is lower in calories or sugar than plain water. While not everybody loves to drink water, opting for sparkling water from the soda fountain will give you some extra bubbles to spice things up.

Worst Drinks

Worst: Fountain Drink – Root Beer Large

One of the worst drinks to choose from the fountain soda machine is a large root beer at Raising Cane's. With 460 calories per drink, you can quickly add empty calories to your meal which is likely already high in total calories. Keep in mind, if you're eating in the store, this calorie content doesn't include any refills you might go back for as well.

Worst: Lemonade Large

A large lemonade might sound refreshing, but lemonade can be a sneaky source of added sugars. Clocking in at 64 grams of total carbohydrates, one large lemonade packs just as much added sugar as most soft drinks. Look for diet lemonade or add a touch of lemonade to sparkling water to make this a healthier choice.

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Regardless of whether you partake in Lent, fast-food chains across the nation are bringing back their fish options, offering a variety of choices for those seeking quick and hassle-free meals, especially while on the move. While fish like cod, walleye, and tuna commonly found in these sandwiches boast essential nutrients like omega-3 fatty acids, which can reduce the risk of cardiovascular disease, it's worth noting that most fast-food joints heavily batter and fry their fish, potentially masking their nutritional benefits.

We rounded up the top 14 best and worst fast-food fish sandwiches across the nation from seafood chains like Long John Silver's to Dairy Queen, to see which ones deserve a spot in your meal rotation and which might be better left at the drive-thru. Despite fish being touted as a healthy option, factors like creamy tartar sauce, crispy coatings, and soft white bread can add some twists to your dietary considerations.

To make your fish-eating journey a bit easier, here are the best and worst fast-food fish sandwiches we could find at our favorite fast-food jaunts.

The 5 Healthiest Fish Sandwiches

Best: McDonald's Filet-O-Fish Sandwich

We didn't expect McDonald's to make the cut for the healthiest fast-food fish sandwich, but we were pleasantly surprised by their Filet-O-Fish nutrition. At under 300 calories, this sandwich offers 16 grams of protein and 2 grams of fiber while also providing under half the level of sodium of many other fast-food fish sandwiches. If you want to up your health ante, consider a side of McDonald's sliced apples instead of fries to keep both sodium and saturated fat intake low.

RELATED: 11 Amazing Benefits of Eating More Fish

Best: Jimmy John's Totally Tuna Sandwich

Fish sandwiches don't always have to be battered, fried, and smothered in tartar sauce. We've included Jimmy John's Totally Tuna sandwich which offers 21 grams of protein with lower saturated fat counts than many of the other fish sandwiches on the market. With 5 grams of fiber, too, this sandwich can help you keep your gut regular. The only downside here is its high sodium level, so we recommend drinking lots of water with your meal and foregoing the chips as your side.

Best: Quiznos Small Tuna Melt

Quiznos' small Tuna Melt is a great option for those who pay attention to portion size. Portion size is key to weight maintenance and can aid in abating the effects of certain chronic illnesses. With Quiznos' small Tuna Melt, you're still receiving a whopping 22 grams of protein—which is important for satiety—as well as 2 grams of fiber. Remember to ask that your sandwich be served on whole-grain wheat bread which may aid in protecting the body against heart disease.

RELATED: 9 Healthiest Subway Sandwiches To Order, According to Dietitians

Best: Dairy Queen Wild Alaskan Fish Sandwich

We know, we didn't expect a fish sandwich at Dairy Queen, either! With 17 grams of protein and clocking in under 450 calories, this sandwich isn't a bad option if you're not feeling like indulging in a burger. Notably, this fish features wild-caught Alaskan pollock. Although there's heated debate about whether or not wild or farmed fish is better for your body and the environment, those who favor wild-caught fish will delight that a fast food chain carries something for their tastes, as most chain restaurants rely on farmed fish.

Best: White Castle Fish Slider

Again, we see the nutritional benefits of portion control in White Castle's Fish Slider. We know that you'll probably eat more than one given their small size, but even then, you'll receive ample protein with low(er) saturated fat and sodium levels than many other options on the market. Unfortunately, White Castle doesn't offer any sides that aren't fried, but at least these little sliders won't leave you feeling groggy after indulging.

The 9 Unhealthiest Fish Sandwiches

Worst: Popeye's Flounder Fish Sandwich

"If you're on the hunt for a wholesome and tasty fast-food fish sandwich, the Popeyes Classic Flounder Fish Sandwich should be off your radar," says Steph Magill, MS, RD, CD, FAND, Owner of Soccer Mom Nutrition. This sandwich falls squarely in the 'not-so-healthy' category, boasting a significant amount of calories, fat, and sodium. Just one look at the nutritional information shows a whopping 10 grams of saturated fat and 2,400 milligrams of sodium which is nearly double the American Heart Association's recommended daily sodium intake of 1,500 milligrams for those with high blood pressure.

RELATED: 7 Worst Fast-Food Fish Sandwiches, According to Dietitians

Worst: Burger King Fiery Big Fish Sandwich

This new BK addition has emerged just in time for Lent. While it does check the box of being a fish sandwich, if you are trying to make food choices that support your health, this one shouldn't top your list. The Fiery Big Fish features a fried fish fillet, lettuce, pickles, tartar sauce, and a spicy glaze on a brioche-style bun, resulting in a high-calorie, high-fat, and high-sodium sandwich.

RELATED: Burger King Is Adding a Fancy New Whopper & Fish Sandwich To the Menu

Worst: Culver's Northwoods Walleye Sandwich

Although Walleye is a great source of nutrients such as heart-healthy Omega-3 fatty acids and selenium which hosts anti-inflammatory properties, the fact that this sandwich is fried pretty much negates all other health benefits. With 5 grams of saturated fat, this sandwich uses up just under half of your daily recommended saturated fat limit (13 grams according to the American Heart Association), and as you're probably tempted to also grab a side of fries, this sandwich really doesn't stand out nutritionally.

Worst: Culver's North Atlantic Cod Sandwich

Culver's, besides their Walleye sandwich, also offers a North Atlantic Cod option with comparative nutritional value (or lack thereof). Although this sandwich has slightly fewer calories and sodium counts, this sandwich is even higher in saturated fat at 8 grams—over half your daily recommended limit—and provides an unnecessary 6 grams of added sugar. If you do find yourself craving a Culver's fish sandwich, we recommend asking to hold the tartar sauce and maybe even swapping your side of fries for steamed broccoli or a side salad.

Worst: Arby's Crispy Fish Sandwich

"Arby's Crispy Fish Sandwich is not a healthful choice for your heart health as it is deep fried, contains trans fat, and close to half a day's recommended sodium limitation," says Sheri Berger, RDN, CDCES a registered dietitian and nutrition consultant for Body Building Reviews. Trans fats, especially artificial trans fats, have been linked time and again to cardiovascular disease as well as certain cancers such as breast and colorectal. We recommend steering clear of this sandwich and opting for a Wendy's salad instead.

Worst: Wendy's Crispy Panko Fish Sandwich

Made with wild-caught Alaskan pollock fillet coated with a crunchy panko breading and topped with creamy dill tartar sauce, pickles, lettuce, and American cheese, this sandwich comes with a hefty saturated fat and sodium count. Also, with 52 grams of carbs per sandwich, it isn't an ideal choice for people who are limiting their carb intake (especially since each sandwich contains 6 grams of added sugar too).

RELATED: Wendy's Just Confirmed the Return Date For Its Seasonal Fish Sandwich

Worst: Long John Silver's Fish Sandwich

Long John Silver's is perhaps one of the most well-known seafood fast-food chains in America, but that doesn't make their options any healthier. With a whopping 8 grams of saturated fat and—get this—1,229 milligrams of sodium, you're going to need a tall glass of water and a nap after eating. We recommend opting for a side of corn or green beans so that you're consuming a hearty serving of veggies to offset the negative health effects of this sandwich.

Worst: Popeye's Spicy Flouder Fish Sandwich

"The Popeyes Spicy Flounder Fish Sandwich, while appealing in flavor, may present the most nutritional concerns due to its elevated levels of saturated fats (9 grams) and sodium (2,351mg) when compared to other fast-food fish sandwiches like the McDonald's Filet-O-Fish which has 4 grams of saturated fats and 560m grams of sodium," says Samantha Turner, MPH, RDN, a registered dietitian and owner of OakStone Health and Nutrition. "Opting for fast-food fish sandwich options with lower saturated fat and sodium content can be a smarter choice for those prioritizing heart health and overall wellness.

RELATED: Popeyes Just Brought Back Its Popular Fish Sandwich & Other Goodies

Worst: Burger King Big Fish

The Burger King Big Fish sandwich has one of "the highest calories, saturated fat, sodium, and carb [counts] with no more protein than any of the others!" says Lauren Mahesri, RDN. So, if you're looking for a heart-healthy fish sandwich option, this isn't a great go-to, and as a rule of thumb, any meal with the adjective "big" in its name probably isn't going to be the most nutritionally sound. Additionally, Burger King "found a way to sneak in 8 grams of sugar" which may come from either the bun or fish batter. Either way, you don't need these added sugars on top of the hefty calorie, fat, and sodium counts.

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Having grown up in a pizza-loving household, I could certainly regale you with tales of eating at Pizza Hut over the years (I even remember their buffet and salad bar from decades past!). As a nutritionist, I can also tell you a thing or two about the healthfulness of its menu. Below, I've gone through the chain's offerings with an eye attuned to important nutrients like fat, saturated fat, sodium, protein, and fiber.

How to order healthy pizza from Pizza Hut's menu.

But first, a few pointers for ordering the healthiest options on Pizza Hut's menu:

• Choose your crust wisely. Stuffed crust and the Big New Yorker are two to avoid for their high calories and carbs, whereas hand-tossed or thin and crispy crusts are better choices. (My pizza recommendations below are all based on the large hand-tossed crust.)

• Be wary of salads. Yes, Pizza Hut's salads include fresh vegetables, but many are surprisingly high in calories, fat, and sodium. Check nutrition info before ordering.

• Make it your own. Whether it's choosing a low-sugar sauce for your wings or veggies as pizza toppings, you have the option to health-ify your Pizza Hut by customizing your order.

And now the 16 best and worst menu items at Pizza Hut!

Pizzas

Best: Veggie Lover's

Shocker, I know, but Pizza Hut's Veggie Lover's pie tops the list of healthiest pizza options available. Diced tomatoes, green bell peppers, mushrooms, black olives, and onions all lend fiber and antioxidants to this meatless choice, which supplies a respectable 12 grams of protein. You don't have to be vegetarian to enjoy it!

RELATED: I Tried the 8 Most Popular Frozen Pizzas & The Winner Was Cheesy & Crispy

Best: Buffalo Chicken

The Buffalo Chicken is one of the restaurant's better-for-you pizza options, with just 260 calories per slice. Though its sodium content is quite high, it's the lowest-carb pizza on Pizza Hut's menu—a plus for folks watching their carb intake.

Best: Hawaiian Chicken

You're probably used to Hawaiian pizza being served with ham, but swapping Canadian bacon for chicken shaves off some calories and sodium. And since chicken's savory flavor blends well with pineapple, you won't miss out on taste.

Best: Cheese

To make a decent choice for health, keep your pizza plain. Opting out of toppings and just going with sauce and cheese gets you a mere 280 calories per slice. Need some extra flavor? Shake on some crushed red pepper.

Best: Backyard BBQ Chicken

With the least sodium of any pizza on the menu, the backyard BBQ chicken is probably the best of the bunch for heart health. (Diets high in sodium can aggravate hypertension.) Just note that this is only compared to other options; its 500 milligrams per slice aren't exactly low.

Worst: Pepperoni

Pepperoni is the most classic of pizza toppings, but it's not the healthiest. The meaty rounds bring their ample sodium and fat to this single-topping pizza. On the plus side, though, a single large, hand-tossed slice comes in at just 300 calories.

RELATED: The 5 Fastest-Growing Pizza Chains in America

Worst: Meat Lover's

Sausage, pepperoni, ham, oh my! According to Pizza Hut's description, "this pizza is NOT messing around"—unless, of course, you mean messing around for your health. If you eat two slices, you'll take in 80% of your daily value of saturated fat and 72% of your daily value for sodium. Fortunately, you can customize the meat lover's by removing a meat or two, if you like.

Worst: Pepperoni Lover's

Sensing a theme here? Adding processed meats (like even more pepperoni than usual) to your pizza doesn't do much for its health factor. In fact, research shows that diets high in these meats are linked with higher risk of developing or dying from cardiovascular disease and type 2 diabetes.

Worst: Supreme

The Supreme pizza has some ingredients in its favor, like nutrient-rich bell peppers and fresh mushrooms… but piling on beef, pork, and pepperoni takes this one into less healthy territory. Try it on thin crust to enjoy its toppings while bringing calories and carbs down a notch.

Worst: Cheesesteak

Here, Philly's iconic sandwich gets made over into a saucy, meaty pizza. It's not Pizza Hut's absolute worst choice, but it's still not terribly healthy, especially when you eat more than one slice. Consider sticking to a single piece, then rounding out your order with some Naked Wings or a green salad.

Pasta

Best: Oven-Baked Veggie Pasta

"Healthy" is relative when it comes to Pizza Hut's pastas. Though the veggie baked pasta contains real vegetables and 9 grams of fiber—a considerable amount that'll help you reach the daily recommended target of 25 grams for women and 38 grams for men—it's also loaded with surprising levels of sodium, carbs, and even sugar from its sweet tomato sauce.

RELATED: 9 Restaurant Chains That Serve the Best Vodka Sauce Pasta Dishes

Worst: Oven-Baked Chicken Alfredo

If you're in the mood for chicken, there are better choices than the oven-baked chicken Alfredo. This hefty pasta contains more than an entire day's worth of saturated fat. Though science now shows not all saturated fat is bad for us, the American Heart Association still recommends limiting it for heart health.

Sides & Wings

Best: Naked Bone-In Wings

Without dipping sauce, Pizza Hut's "naked" bone-in wings are some of the healthiest items on the menu. Each wing contains 9 grams of high-quality protein and just 80 calories.

RELATED: The Best & Worst Menu Items at Wingstop

Worst: Straight-Cut Fries with Cajun Seasoning and Ketchup

Pizza Hut isn't exactly famous for French fries, but fries do make an appearance on the menu. This version, dusted with Cajun seasoning, has sodium galore. Plus, as a fried food, it could increase systemic inflammation in your body.

Dessert

Best: Cinnamon Stick

Finish your meal on a light note with a cinnamon stick or two. These breadstick-like desserts are the best of Pizza Hut's dessert choices, with just 4 grams of sugar and 80 calories each.

Worst: Chocolate Donut Bites

After a pizza dinner, you may want to avoid the chocolate donut bites, which are rather heavy. Two small bites contain 19 grams of sugar, 36 grams of carbs, and 30% of the daily value of saturated fat. If you're hankering for chocolate, consider sharing these with a friend.

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Wings might not be the leanest part of the chicken, but they can absolutely be part of an overall healthy diet—as long as you're mindful of the sauce. As a dietitian, there are some Wingstop menu items I recommend to anyone who's trying to be mindful of their diet choices, and a few I suggest limiting or avoiding. As with a lot of fast-food options, the focus is to limit sodium, saturated fat, and added sugars, which can really add up in sauces and toppings found on wings and sides like french fries.

Keep reading for the top dietitian-selected best and worst menu items at Wingstop!

Bone-in Wings and Sauces

Best: Plain Wings

Stripping it down to the basics, the plain wings are just bone-in chicken wings, lightly seasoned and fried. Skipping the sauces altogether saves a significant amount of sodium and added sugars. Six wings have only 180 milligrams of sodium, 540 calories, and 60 grams of protein for a filling and satisfying, low-sodium meal.

RELATED: The Best & Worst Buffalo Wild Wings Orders

Best: Mango Habanero Wings

The Mango Habanero Wings are sweet with a lot of heat. This is one of Wingstop's spiciest sauces, and eating all that heat could have a health benefit. A 2021 meta-analysis, including studies with over 550,000 adults, found that those who regularly ate spicy food had a 12% lower risk of dying (from any cause) over a 9-year period than those who never ate spicy foods. This choice also has lower sodium, with just 480 milligrams for six wings. While these wings have a lot going for them, they do have 3 grams of added sugar per wing, which can add up quickly.

Best: Spicy Korean Wings

A little sweet and a little spicy, these wings are loaded with flavor and only 810 milligrams of sodium, or 35% of your daily value (DV). They're also one of the wing options lowest in saturated fat, with just 1.5 grams per wing. Like the Mango Habanero, these Spicy Korean wings have 3 grams of added sugar per wing. With a recommended daily limit of 50 grams per day, just be mindful of how many you eat and your other food choices throughout the day.

Best: Garlic Parmesan Wings

For lots of flavor without the heat, Garlic Parmesan wings deliver. With no added sugars and only 75 milligrams of sodium in each wing, they're one of the better menu items at Wingstop. The one downfall to these wings is the higher amount of saturated fat from the butter used in the sauce. Each wing has 2 grams of saturated fat, so a serving of six adds 60% of the recommended daily limit to your day. Being mindful of how many you eat, sides, and other meals throughout the day can help you fit these wings into an overall healthy diet.

RELATED: 9 Best & Worst Ranch Dressings on Store Shelves, Say Dietitians

Best: Old Bay Wings

With the classic bold and distinctive flavor of Old Bay, these wings are not only a fan favorite, but one of the healthier choices on Wingstop's menu. Lower in sodium with 28% of the recommended daily limit in six wings, they also have just 6 grams of added sugar or one gram per wing. Being a little higher in saturated fat, with one wing coming in at 10% of the daily value, the lower sodium and lower added sugar help keep this a healthier choice for most.

Best: Hawaiian Wings

These sweet and tangy wings are loaded with delicious citrus flavor and have only 1.5 grams of saturated fat and 85 milligrams of sodium per wing. "Although each wing has 2 grams of added sugar, it is balanced out by the protein and fat content of the wing," says Megan Huff, RDN, LDN, an Atlanta-based cardiac ICU dietitian. With 60 grams of protein and 30 grams of fat, it's unlikely you'll have a spike in blood sugar from the 12 grams of sugar found in a six-piece serving of these wings.

Worst: Lemon Pepper Wings

This dry rub has a zesty flavor that packs on the salt. By eating six Lemon Pepper wings, you'll get 55% of the daily value of sodium, not to mention 60% of the recommended limit for saturated fat. People who eat diets high in saturated fat and sodium are at a higher risk of developing heart disease, the number one cause of death in the United States.

Worst: Atomic Wings

If you like to test your limits, you might be looking at the Atomic Wings at Wingstop, their hottest sauce by far. Along with all the heat comes all the sodium, with a six-piece serving adding 1,320 milligrams to your day, or 57% of the daily value.

RELATED: Popeyes vs. KFC: Which Has the Best Bone-In Fried Chicken?

Worst: Original Hot Wings

The sauce that led the way for all the others, Original Hot is just too high in sodium for us to recommend. If you're craving these trendsetting wings, keep your portion to just a couple to avoid overdoing it on sodium.

Worst: Louisiana Rub Wings

This cajun-inspired dry rub has no added sugars, but the moderate amount of sodium of 36% of the daily value, along with 12 grams of saturated fat in a 6-piece serving, make it one we recommend limiting.

Worst: Mild Wings

Less spicy than the original, with a little less sodium, the Mild Wings still have 60% of the daily value of saturated fat and 42% of the recommended limit of sodium. The extra fat adds an extra 180 calories to these wings as well.

Worst: Hickory Smoked BBQ Wings

One of the worst wing options at Wingstop is the Hickory Smoked BBQ Wings, says Wan Na Chun, MPH, RD, CPT, owner of One Pot Wellness based in Indianapolis, IN. With 150 milligrams of sodium and 3 grams of added sugars in each wing, fitting them into a healthy diet will be tricky.

RELATED: The #1 Unhealthiest Order at 10 Major BBQ Chains

Worst: Cajun Boneless Wings

"I would skip the cajun boneless wings at Wingstop, as they are the highest sodium wing option on the menu," says Mandy Tyler, M.Ed., RD, CSSD, LD, at Nutrition By Mandy.  Each bone-in wing has 310 milligrams of sodium, which brings a six-piece serving to 81% of the total amount of sodium you should have in one day.

Sides

Best: Celery and Carrot Sticks

Why yes, you can get a daily serving of veggies in at Wingstop—a fresh side we love to see! "The veggie sticks are low in calories, rich in water and micronutrients, and provide a satisfying crunch," says Erica Baty, RDN.  For a little extra flavor, get a side of ranch dressing and dip away.

Best: Seasoned Fries

"The seasoned fries would satisfy my French fry craving while providing 495 calories and a whopping 1,530 milligrams of potassium," says Baty. While the regular fries are seasoned, they still come in at only 27% of the recommended daily limit of sodium, which is better than any other fry option on the menu.

Worst: Louisiana Voodoo Fries

The Voodoo fries have double the amount of sodium and saturated fat as the seasoned fries, thanks to the cheese sauce, ranch dressing, and cajun seasoning loaded on top. Eating these, in addition to wings, will quickly give you over a day's worth of sodium, saturated fat, and maybe even calories, depending on your unique needs.

RELATED: 10 Restaurant Chains That Serve the Best Seasoned Fries

Worst: Buffalo Ranch Fries

"The buffalo ranch fries are one of the worst sides nutritionally, as a regular serving contains over 1,700mg of sodium," says Chun. That's 74% of the amount you should be getting in an entire day. "Excessive sodium intake over time can increase the risk of health problems, including obesity and heart disease," Chun adds.

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Chicken wings on their own are a healthy protein—and the challenge of getting the meat off the bones can make for more mindful eating. But that doesn't mean that everything at Buffalo Wild Wings is good for you. As a nutritionist, I've rolled up my sleeves and dug into BWW's menu to determine the 21 best and worst orders for your health—so you don't have to wing it when ordering.

Wings & Tenders 

Best: 6-count Boneless Wings

Boneless wings offer all the tasty meat of regular wings without the effort of pulling it off stubborn bones. Fortunately, Buffalo Wild Wings' boneless wings are a decent choice. Six of these pop-able bites have a moderate 360 calories and 19 grams of fat.

RELATED: 10 Restaurant Chains That Serve the Best Buffalo Wings

Best: 3-count Naked Chicken Tenders

BWW's naked chicken tenders are simply seasoned chicken breast—one of the leanest, highest-protein meats around. Though they're not totally naked (with a high sodium count of 1,490 milligrams), they're still a good choice to promote feelings of fullness.

Signature Sauces & Dry Rubs 

Best: Desert Heat Dry Rub

If you want to keep things low-cal at Buffalo Wild Wings, opt for their dry rubs over their signature sauces. All the dry rubs have significantly less calories, fat, and saturated fat than the sauces. The Desert Heat version is the best of the bunch with the lowest sodium of all BWW's dry rubs.

Best: Lemon Pepper Dry Rub

Lemon and pepper are a classic flavor combo for their juxtaposition of sour and savory. At BWW, you can choose this tasty dry rub on your wings for a minimum of calories, no fat or sugar, and moderate sodium.

Best: Chipotle BBQ Dry Rub

Not only does the chipotle BBQ dry rub coat your wings with fiery spice, it contains none of the top nine most common food allergens, making it a great choice for people with allergies. Some research even shows that eating spicy foods like red or chipotle peppers can increase thermogenesis, the body's heat mechanism that burns calories.

Best: Buffalo Dry Rub

With "Buffalo" right there in its name, the Buffalo dry rub is one of BWW's signature menu items. Go ahead and enjoy it on your wings—it'll only set you back 5 calories and 1 gram of carbs.

Worst: Lemon Pepper Signature Sauce

Though the lemon pepper dry rub is a good choice, the same can't be said for the lemon pepper signature sauce. Despite sharing a name with the rub, it's dramatically higher in just about every nutrition category.

RELATED: The 10 Unhealthiest Chicken Dishes At Major Restaurant Chains

Worst: Thai Curry Signature Sauce

Holy sodium! One side of BWW's Thai curry signature sauce contains 56% of the recommended daily limit of 2,400 milligrams of sodium. It also contains six of the most common food allergens—so steer clear if you're sensitive to dairy, eggs, soy, tree nuts, wheat, or gluten.

Worst: Parmesan Garlic Signature Sauce

On their own, garlic and parmesan are excellent ingredients for healthy, low-calorie food flavoring. Unfortunately, BWW's parmesan garlic sauce manages to turn these simple seasonings into a calorie-laden topping that's heavy on the sodium.

Worst: Original Buffalo Signature Sauce

If you're craving that signature Buffalo flavor, get it from BWW's dry rub, not their signature sauce. Or dip your wings sparingly—this sauce contains a surprising amount of fat and salt.

Bird Dawgs + Burgers 

Best: Southwestern Black Bean Burger

It's hard to go wrong with the plant-based protein of black beans, which boast plenty of fiber to support digestive health and reduce cholesterol. Though BWW's Southwestern black bean burger is high in sodium, it makes up its health factor with plenty of fiber and protein.

Worst: Smoked Brisket Burger

A buttery bun, bacon aioli, and an epic pile of beef don't add up to a healthy choice—especially for your heart. Eating higher amounts of red and processed meats like the ones in the smoked brisket burger has been linked with higher risk of heart disease.

RELATED: The #1 Unhealthiest Burger at 13 Major Restaurant Chains

Worst: Cheese Curd Bacon Burger

Order this one to split! This way, you and a friend can halve the calories, fat, and sodium in this cheesy burger. With a garden salad on the side, you're still likely to get full.

Sandwiches & Wraps + Greens

Best: Saucy Chicken Sandwich

Who could have guessed the saucy chicken sandwich would be among the best choices at Buffalo Wild Wings? Though experts usually advise steering clear of entrees with "saucy" in their name, this chicken is the exception that proves the rule. It's pleasantly low in calories and high in protein.

Best: Brisket Tacos

The brisket tacos are a good choice for their fresh pico de gallo topping and fiber-rich avocado spread. Plus, since there are three of them, they're easy to separate for portion control. Take one home for tomorrow's lunch!

RELATED: 8 Best & Worst Tacos at Taco Bell, According to a Dietitian

Worst: Crispy Buffalo Chicken Salad with Bleu Cheese Dressing

The least healthy choices among Buffalo Wild Wings' sandwiches, wraps, and salads aren't what you'd expect. Psst… They're salads! Even a green salad can be made into a calorie bomb with the addition of breaded Buffalo chicken, bacon crumbles, and bleu cheese dressing, as in this whopper of an entrée.

Worst: Chopped Cobb Salad with Ranch Dressing

The chopped Cobb at BWW isn't a whole lot healthier choice than the crispy Buffalo salad. Though it cuts back on sodium and total calories, it's still got outsized amounts of fat and saturated fat. Believe it or not, you're probably better off ordering tacos.

Appetizers & Sides

Best: Garden Side Salad

Compared to Buffalo Wild Wings' entrée salads, their garden side salad is practically angelic. Without dressing, this mix of greens, fresh tomatoes, carrots, and cheese has a mere 80 calories and 100 milligrams of sodium. Add it to any meal to a refreshing dose of veggies.

Best: Carrots and Celery with Ranch Dressing

Veggies with Ranch are a beloved side for wings—and it's hard to top their excellent nutrition! Besides their fiber content, carrots contain ample amounts of vitamin A, which has antioxidant properties that could help lower inflammation. Celery, on the other hand, is one of the lowest-calorie veggies on the planet. Go easy on the Ranch to make this side dish even lighter and healthier.

Worst: Onion Rings with Southwestern Dressing

Onion rings don't usually make the cut as a healthy appetizer, and that's certainly true at Buffalo Wild Wings. As a fried food, they're a beast of an app you'd do well to avoid. Fried foods have been associated with poor heart health and even poor mental health. The only saving grace here is 12 grams of fiber and 21 grams of protein.

Worst: Cheddar Cheese Curds with Southwestern Ranch Dressing

The cheddar cheese curds with southwestern Ranch give new meaning to the term "heavy apps." These cheesy bites provide more than enough saturated fat and sodium for an entire day's worth of eating. If you order them before dinner, be sure to share them with the whole table.

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The post The Best & Worst Buffalo Wild Wings Orders, According to a Nutritionist appeared first on Eat This Not That.

It can be hard to tell what's really vegan and what's not, especially as there are many hidden ingredients that may not be well displayed or easily viewable. To save you time and grief, we've gone ahead and rounded up 15 of the healthiest vegan options across many of America's favorite fast-food chains. From Taco Bell to Carl's Jr., you'll know exactly what to pick without having to skip a beet (get it?).

What is considered vegan?

Unlike vegetarianism, veganism is a fully plant-based diet that doesn't include dairy, poultry, or certain honey products. This diet focuses on plant proteins such as beans, legumes, nuts, and seeds while also generating additional nutrients from wholesome foods such as fruits, vegetables, and grains. Although it's tough to estimate how many US citizens practice a vegan lifestyle, one ReportBuyer report quoted that nearly 6% of the US population followed a vegan diet.

People practice this lifestyle for a variety of reasons, be it out of concern for animal welfare or to support one's health. It's no secret that over-consumption of red meat may heighten the risk of cardiovascular disease while the WHO has officially labeled processed meats as carcinogens. Therefore, with proper nutritional guidance, it may be right for certain populations to follow a more plant-based diet.

Tips for eating out when following a vegan diet

Following a vegan diet that is rich in a wide variety of minimally processed foods is linked to positive health outcomes. But, leaning on ultra-processed options that are technically vegan-friendly can be high in added sugars, added fats, and sodium — factors that don't necessarily support positive health outcomes. Some meat substitutes can be packed with less healthy ingredients, and hidden added sugars can be found in any food, vegan or not. It's important to keep these tips in mind when choosing what to eat:

• Just ask! Don't be afraid to ask for modifications, substitutions, or even hidden menu options. The worst they can say is no, but it's better safe than sorry when it comes to a restrictive dietary choice. This goes for cross-contamination, as well, as many oils may be used for both vegan and non-vegan products.

• Substitute the fries, if possible. Although most fries are vegan (it's always good to double-check, though), they're probably not the healthiest option. Many chains offer fruit, baked potatoes, or even steamed veggies which are all healthier options.

• Watch out for fried meat substitutes. Just because there's no red meat in your burger doesn't mean it's healthier. If your burger or chicken substitute is fried, you're still ingesting those unnecessary fats and calories that can lead to a slew of health issues like heart disease or stroke.

• The kids' menu is good, too! The kids' menu may have some good vegan options, and the portion sizes are much more manageable which, vegan or not, can aid in proper weight management. Don't worry, they won't ask if it's for you or not.

Don't want to go through all of these steps? We asked dietitians to share their favorite vegan-friendly fast food options, and we rounded up their responses so you can navigate these quick-service establishments with ease.

The 15 Healthiest Vegan Fast-Food Orders

Wendy's Apple Pecan Salad

Here's where modifications come in handy, and most fast-food joints are happy to meet your requests. Wendy's Apple Pecan salad is a good option for vegans as you can easily remove the chicken and bleu cheese crumbles. We do want to note that the roasted pecans—strangely—contain lactose, which is a dairy byproduct. Therefore, vegans will also need to remove this. However, you're still getting an ample amount of Romaine lettuce, apples, spring mix, and dried cranberries, and the pomegranate vinaigrette dressing is accidentally vegan! You can ask for avocado, too, for some added Omega-3 fatty acids.

RELATED: The Wendy's Breakfast Menu—Ranked by Nutrition!

Burger King Impossible Burger

Here's the thing—vegans are tired of eating salads. Burger King has heard vegans' outcry and introduced an impossible burger that's a direct copycat of their whopper. Of course, we know this isn't the healthiest thing you could eat. With 1,350m grams of sodium, you're going to need a tall glass of water after indulging. That being said, though, this impossible burger does have a whopping 28.5 grams of protein, over half of your daily protein needs. With added lettuce, tomato, onions, and pickles, you are getting some veggies in there, too. Remember to ask for no mayo, as the burger automatically comes with it.

Chick-fil-A Kale Crunch Salad

Since only 1 in 10 Americans consume enough fruits and veggies, this is an easy choice to include important nutrients such as vitamin K and fiber. Including ingredients like kale, cabbage, and almonds, this vegan-friendly veggie-packed option is a delish choice for those who follow a vegan lifestyle and otherwise. Unlike many other dressings, the one used on this salad is vegan-friendly too!

RELATED: 5 Ways Eating More Plants May Save Your Life

Panera Bread Baja Bowl

Panera Bread's Baja Bowl is a great option for vegans as it's easily customizable and is still a substantial meal without the added dairy products. Removing both the Feta cheese and Greek yogurt still leaves you with wholesome ingredients. "This bowl has dietary fiber to support your gut health and is packed with a variety of micronutrients from their tasty cilantro quinoa and brown rice, black beans, salsa verde, and tomatoes which have antioxidants to support your immune health," says Nicole Ibarra, RD, LD, registered dietitian. As a note, the listed nutritional information includes both feta and Greek yogurt, as their menu does not calculate customized nutritionals.

Taco Bell Black Bean Crunchwrap Supreme

"The Black Bean Crunchwrap Supreme is a Taco Bell vegetarian option that can be made vegan by ordering it fresco style, which removes dairy-based ingredients and substitutes pico de gallo," says Wan Na Chun, MPH, RD, CPT, and owner of One Pot Wellness based in Indianapolis, IN. She continues to point out that "it's a very filling option that is high in plant-based protein & fiber thanks to those black beans. I like upgrading and adding a side of guacamole to add additional healthy fats which makes this a more balanced meal."

Subway Veggie Delite

Subway's Veggie Delite sandwich is a staple for vegans and vegetarians alike. Even if you don't follow a meatless lifestyle, this is a great option as it's a smorgasbord of fresh veggies including lettuce, baby spinach, tomatoes, cucumber, green peppers, and red onion on multigrain bread. Each of these veggies provides key nutrients, and we want to highlight that baby spinach, specifically, provides 15% of your daily iron needs per 100g serving! Iron is essential for red blood cell creation and function, and it's important to ensure adequate iron consumption especially if you're vegan since you won't be receiving these nutrients through foods like red meat.

Starbucks Rolled and Steel-Cut Oatmeal

Ah, hearty oatmeal! As long as your oatmeal isn't made with milk, you really can't go wrong. Luckily, Starbucks' oatmeal isn't made with any dairy or added sugars, and with 5 grams of protein, this is a heart-healthy option for vegans and non-vegans alike. Oatmeal has been associated with staving grams off heart disease by lowering cholesterol, and oatmeal is packed with fiber to help ensure a regular and productive gut. Starbucks also offers toppings such as blueberries, almonds, and raisins if you want a little extra something in your breakfast.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Sonic Soft Pretzel Twist

We wish we could help the vegan population a bit more here, but vegan options are limited at Sonic. While the fries and onion rings are vegan—unlike many other chain restaurants—they're not the best options nutritionally. The Sonic Soft Pretzel Twist is the best snack available for vegans (just ask for no cheese packet), as it has less fat and sugars than fried options. Nixing the cheese will have an impact on the protein value of the pretzel, but this pretzel still has 2 grams of fiber and a relatively low saturated fat count as compared to other sides. Just remember to drink a tall glass of water with all that sodium.

KFC Sweet Kernel Corn

Hooray! Finally, a side that isn't fries or fruit that vegans can enjoy! KFC, although they literally have "chicken" in their name, KFC does offer sweet corn, a side that's served without any animal products. According to their website, this corn isn't cooked in butter, either, but it's always good to double-check before ordering. Corn is a wonder food as it may help lower cholesterol in certain populations, and it's also chock full of insoluble fiber which improves bowel health and helps your body process waste more productively.

Carl's Jr. Beyond Famous Star Burger

While we know this isn't what we'd traditionally constitute as "healthy," this Carl's Jr. Beyond burger is 100% vegan if you ask to hold both the cheese and mayonnaise. Holding both of these add-ons will decrease your fat, calorie, and sodium counts, so do keep that in mind when viewing the above nutritionals, as they do not have a customizable nutritional calculator. That being said, this Beyond burger does come with a whopping 30 grams of protein and 5 grams of fiber, both of which are necessary to help keep you satiated and energized throughout the day. (As an extra note, we want to mention that the fried zucchini does contain milk products, so avoid them if you are vegan).

Panda Express Veggie Spring Roll

"The veggie spring rolls at Panda Express are a great side or snack when you are on the go!" says Alyssa Smolen, MS, RDN, CDN, and NJ-based nutrition content creator @arugalyssa on IG. "This is because they provide 3 grams of protein per serving and only 1.5 grams of saturated fat. They also contain tons of veggies like celery, carrots, and cabbage." We want to note that Panda Express does have a disclaimer that states they have no vegetarian options due to the fact that there may be cross-contamination in the fryers. Therefore, proceed with caution, and ask the staff if they use a separate fryer for vegan options.

RELATED: The #1 Unhealthiest Panda Express Order, According to a Dietitian

Jack in the Box Side Salad with Balsamic Vinaigrette

Jack in the Box's side salad is a healthy option for a quick vegan bite. It comes with their signature ranch dressing, so make sure to swap it for balsamic vinaigrette. We know this is a bit of a small meal, so although fries aren't the most nutrient-dense option, it may be a good idea to get a small order just to add a bit more bulk to your meal. On the bright side, this side salad no longer automatically comes with croutons which are made with non-vegan-friendly ingredients.

Popeyes Unsweetened Tea

Dear vegans: we're sorry about this one. It looks like nothing except certain beverages are vegan on the Popeyes menu, and many of their options that allowed substitutions like corn or even grits are no longer available. That being said, we want to take this moment to hype up the benefits of tea. Black tea is rich in antioxidants and lesser-known polyphenols, which may lower your risk of developing diabetes and obesity and may even aid in bringing down elevated cholesterol levels. So, as you sip on your tea, at least know you're doing something good for your body.

Dunkin' Donuts English Muffin

Dunkin's wide donut selection may not be vegan, but that doesn't mean you still can't enjoy a wholesome baked good! Their English muffin is completely vegan, just ask that they don't put any butter or cream cheese on top. Unfortunately, Dunkin' scrapped their avocado, so we suggest keeping quick and easy toppings like to-go peanut butter on hand for situations like this. Also, this English muffin does supply you with 6 grams of protein which will help keep you satisfied until your next meal. Plus, you gotta eat something alongside their delicious coffee!

RELATED: 9 Healthy Dunkin' Breakfasts That Dietitians Order

McDonald's Apple Slices

We're going to be real here—McDonald's is seriously lacking when it comes to their vegan options. As their fries contain "natural beef flavoring" made with milk proteins and the McPlant burger was discontinued in 2022, the only other vegan option is the fruit maple oatmeal bowl (without cream) which, unfortunately, contains a whopping 18 grams of added sugar—or 36% of your daily value. Therefore, apple slices are an all-natural and healthy option that, although perhaps not filling on their own, provide ample amounts of potassium and vitamin C.

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The post 15 Healthiest Vegan Fast-Food Orders, According to Dietitians appeared first on Eat This Not That.