Smart Choices When Dining Out at Panera Bread

Healthy Choice: Steel Cut Oatmeal with Cinnamon Crunch topping, Strawberries, and Pecans

Calories: 320

Total Fat: 14 g

Saturated Fat: 1.5 g

Total Sodium: 160 mg

Total Carbohydrate: 45g

Total Sugar: 15 g

Total Protein: 6 g

The steel cut oatmeal with dried cherries, apple chips, and almonds is another good choice comparable nutritional values (slightly less fat, total and saturated, but a bit more sugar and carbohydrates)



What to avoid: Spinach and Bacon Egg Souffle

Calories: 570

Total Fat: 37 g

Saturated Fat: 20 g

Total Sodium: 930 g

Total Carbohydrate: 37 g

Total Sugar: 8 g

Total Protein: 23 g

All of the soufflé options are fairly comparable in terms of nutritional value. If necessary, split a soufflé and add a cup of fruit to your meal.



Other Healthy Choices

Mediterranean egg white on ciabatta (ask for no cheese)

320 calories, 7 g fat, 16 g protein

½ Whole grain bagel with reduced fat cream cheese

235 calories, 7 g fat, 9 g protein

Low fat Garden Vegetable with Pesto

150 calories, 5 g fat, 930 mg sodium, 12 g fiber, 5 g protein

Smoked Turkey Breast on Country Bread

420 calories, 3 g fat, 3 g fiber, 33 g protein

Caesar Salad

310 calories, 24 g fat, 9 g protein

*Ask for dressing on the side to decrease calories and fat

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