How to Eat Healthy at Boston Market

If you are concerned about maintaining a healthy diet, eating at a fast food or chain restaurant can make you feel guilty. There are food choices you can make to feel less guilty. Boston Market restaurants publish nutritional information on all of their menu items. If you take the time to compare nutritional information, you can cut down some of the fat and calories.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Computer with Internet connection
• Time to compare nutritional information

1. Select skinless chicken meals for a healthier choice. The Boston Market menu offers individual chicken meals with or without the skin. The low-fat ¼ White Rotisserie Chicken with no skin is a 6 oz. serving with 210 calories, 2 g fat, 640 mg sodium, 6 g carbs and 42 g protein. Compare this to the same chicken meal with the skin that has 290 calories, 11 g fat, 780 g sodium, 4 g carbs and 45 g protein.
2. Order soup without toppings. Satisfy your hunger with soup, but stay away from toppings that add fat and calories. The Chicken Tortilla Soup without toppings is a 6 oz. serving with 90 calories, 5 g fat, 900 mg sodium, 7 g carbs and 5 g protein. The Chicken Tortilla Soup with toppings is a 6 oz. serving with 340 calories, 22 g fat, 1310 mg sodium, 24 g carbs and 12 g protein.
3. Choose a salad without dressing. You can decrease fat and calories significantly if you skip the dressing. The Boston Market Caesar Salad Entrée without dressing is a 7 oz. serving with 140 calories, 8 g fat, 280 mg sodium, 8 g carbs and 11 g protein. The same salad with dressing is a 7.2 oz. serving with 500 calories, 45 g fat, 1190 mg sodium, 12 g carbs and 13 g protein.
4. Get a healthy side dish to compliment your meal. The Green Beans 3.2 oz. serving has 60 calories, 3.5 g fat, 180 mg sodium, 7 g carbs and 2 g protein. This is a healthier choice than the Macaroni and Cheese side dish 7.8 oz. serving that has 330 calories, 12 g fat, 1290 mg sodium, 39 g carbs and 14 g protein.
5. Complete a meal at Boston Market restaurant with a low-fat dessert. The Seasonal Fresh Fruit Salad is a 5 oz. serving with 60 calories, 0 g fat, 20 mg sodium, 15 g carbs and 1 g protein. The fruit choice has no fat compared to the Slice of Apple Pie for a 6 oz. serving with 420 calories, 20 g fat, 650 mg sodium, 56 g carbs and 3 g protein.
6. Skip the Apple Pie and walk away without guilt.

Tips & Warnings

• Boston Market does have several items on their menu that are labeled low-fat.