Inspiration | Change | Health
Denny’s operates all hours of the day and serves diner style breakfast, lunch, and dinner all day. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 21% of the recommended daily value
– Saturated fats are 13% of the recommended daily value
– Sodium is 37% of the recommended daily value
Source: https://dennys.prod.acquia-sites.com/sites/default/files/2023-10/Nov23_NutritionGuide.pdf
Starbucks offers customizable beverages in a café setting but also serves snacks and a variety of quick bites. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 12% of the recommended daily value
– Saturated fats are 17% of the recommended daily value
– Sodium is 37% of the recommended daily value
Source: https://www.starbucks.com/menu/product/371/single/nutrition
El Pollo Loco specializes in fire-grilled chicken, which are often served with sides or in burritos, tacos, bowls, and salads. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 18% of the recommended daily value
– Saturated fats are 20% of the recommended daily value
– Sodium is 33% of the recommended daily value
The Habit Burger Grill offers burgers, sandwiches, and salads as well a varied selection of sides. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 10% of the recommended daily value
– Saturated fats are 20% of the recommended daily value
– Sodium is 62% of the recommended daily value
Source: https://www.habitburger.com/nutritional-information/
Applebee’s casual dining restaurants offer grilled meats, seafood, pastas, salads, burgers, and much more. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 16% of the recommended daily value
– Saturated fats are 40% of the recommended daily value
– Sodium is 75% of the recommended daily value
Chick-fil-A specializes in chicken sandwiches, salads, and various sides served by friendly staff. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 15% of the recommended daily value
– Saturated fats are 30% of the recommended daily value
– Sodium is 44% of the recommended daily value
BJ’s Restaurant and Brewhouse offers an extensive menu featuring pizzas, burgers, salads, and many more entrees. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 29% of the recommended daily value
– Saturated fats are 20% of the recommended daily value
– Sodium is 65% of the recommended daily value
Source: https://bjsrestaurants.scene7.com/is/content/bjsrestaurants/0623_BJS_NUTRI_rev2pdf
Panera Bread offers sandwiches, salads, soups, and other bakery/café items. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 28% of the recommended daily value
– Saturated fats are 23% of the recommended daily value
– Sodium is 40% of the recommended daily value
This excludes the free side. Swap out the chips for a juicy apple to avoid refined carbs.
Source: https://www.panerabread.com/content/dam/panerabread/documents/c4-nutrition-guide.pdf
Chipotle provides various options for all dietary needs and tastes. They provide a selection of customizable burritos, burrito bowls, salads, tacos, and quesadillas. Here is an option for one of their healthier meals.
Based on a 2,000 calorie daily diet, the key nutritional highlights are:
– Carbs are 16% of the recommended daily value
– Saturated fats are 20% of the recommended daily value
– Sodium is 40% of the recommended daily value
Carbs bring us joy. Think of French fries, cake, and pancakes. In moderation, carbs provide us with much needed energy and make our meals extra delicious. In excess, we may experience large fluctuations in our energy levels, weight gain, and diabetes. Adjusting how many carbs we consume can help alleviate the health issues we may have developed.
According to the American Diabetes Association, “over 37 million Americans have diabetes and another 96 million have prediabetes.” Diabetes and prediabetes are chronic diseases that result from too much sugar in our blood. This can increase our risk for strokes, cause kidney damage, and lead to blindness among many other complications. Most cases of diabetes are classified as type 2, meaning blood sugar is higher than normal. Prediabetes is also characterized by higher than normal blood sugar but not high enough for type 2 diabetes. Having a blood test regularly to check for blood sugar levels will be essential for treating or preventing the disease. Symptoms and risks for future complication can be greatly reduced by eating low carb.
Trying to count all the carbs for every single meal we eat can make the process stressful. The American Diabetes Association has a simple approach called the Diabetes Plate Method. This method recommends that our meals consist of 50% of our plate with non-starchy vegetables (e.g. broccoli and green beans), 25% of our plate with protein foods (e.g. chicken and salmon), and 25% of our plate with carbs (e.g. brown rice and sweet potatoes). We can still enjoy pasta, bread, and more of our favorites carbs, but the goal is eat less than we are accustomed to by replacing with non-starchy vegetables.
For the first few weeks, you may still have cravings for foods you are looking to limit or avoid. There are many ways to help satisfy those cravings and keep you on your healthy eating journey.
– Replace rice with cauliflower rice
– Use almond flour instead of regular flour when baking
– Cook with spaghetti squash or zucchini strands instead of wheat pasta
– Incorporate nuts and seeds into snacks and meals to replace calories from carbs
– Try Greek yogurt/cottage cheese and fruit for dessert
The transition may not be easy, but the benefits will absolutely outweigh any temporary joy we may experience from indulging in carb heavy foods. If your blood sugar is high enough for prediabetes or you have already been diagnosed with diabetes, you can manage your condition by reducing the carbs you eat. This can potentially alleviate any symptoms as well as prevent the need to take medication. Even if you are not at risk for diabetes, you may notice that your energy levels are more consistent throughout the day by avoiding carb heavy meals. Try lowering some of your carbs and see if you notice any benefits!
References:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
https://diabetes.org/
