Maintaining a balanced and healthy diet while eating out doesn’t have to be a challenge. Even at Arby’s, a popular fast-food chain known for its delicious meats and sandwiches, you can make smart food choices that align with your weight loss and health goals. By being aware of the nutritional content of different menu items, you can enjoy a satisfying meal without straying from your objectives. Here’s a comprehensive guide to help you navigate Arby’s menu for healthier options.
Slow Roasted Beef
Select: Classic Roast Beef with 350 calories, 14g fat, 50mg cholesterol, 960mg sodium, and 5g sugars.
Avoid: Half Pound French Dip ‘n Swiss Sandwich/Au Jus with 790 calories, 36g fat, 150mg cholesterol, 3490mg sodium, and 4g sugars.
Tip:
When opting for beef-based choices, go for leaner options like the Classic Roast Beef to reduce calorie and fat intake. Beef contains several essential nutrients including protein, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium, beneficial for people’s health.
Crispy Juicy Chicken
Select: 3 Piece Chicken Strips with 410 calories, 19g fat, 60mg cholesterol, 870mg sodium, and 0g sugars.
Avoid: Chicken Bacon Swiss with 630 calories, 29g fat, 80mg cholesterol, 1300mg sodium, and 9g sugars.
Tip:
Choose chicken options with lower fat content and consider pairing them with lighter dipping sauces.
Market Fresh® Sandwiches
Select: Grand Turkey Club with 410 calories, 15g fat, 60mg cholesterol, 1680mg sodium, and 7g sugars.
Avoid: Roast Turkey Ranch & Bacon with 780 calories, 34g fat, 85mg cholesterol, 2280mg sodium, and 13g sugars.
Tip:
Burgers and sandwiches can be hardly avoided in fast-food restaurants. Fortunately, there are smart choices for burger enthusiasts. In addition, in Arby’s, it’s suggested to opt for sandwiches with turkey and plenty of vegetables to increase fiber and reduce saturated fat intake.
Sides & Snacks
Select: 4 Piece Premium Nuggets with 190 calories, 9g fat, 25mg cholesterol, 540mg sodium, and 1g sugars.
Avoid: Baked Potato – Deluxe with 740 calories, 40g fat, 100mg cholesterol, 980mg sodium, and 5g sugars.
Tip:
Choose lighter sides with less fat and sodium, such as the 4 Piece Premium Nuggets.
Loaded Fries
Select: Loaded Curly Fries with 620 calories, 37g fat, 30mg cholesterol, 1610mg sodium, and 2g sugars.
Avoid: Greek Loaded Curly Fries with 820 calories, 60g fat, 55mg cholesterol, 1860mg sodium, and 3g sugars.
Tip:
When indulging in loaded fries, select options that are lower in fat and sodium to keep your meal balanced.
Sliders
Select: Turkey ‘n Cheese Slider with 190 calories, 6g fat, 25mg cholesterol, 740mg sodium, and 1g sugar.
Avoid: Buffalo Chicken Slider with 310 calories, 13g fat, 25mg cholesterol, 960mg sodium, and 1g sugar.
Tip:
Opt for sliders that feature lean proteins and moderate sodium content to keep your meal in check.
Everyday Value
Select: Jr Roast Beef with 210 calories, 7g fat, 25mg cholesterol, 520mg sodium, and 2g sugars.
Avoid: Jr Bacon ‘n Cheddar with 310 calories, 14g fat, 40mg cholesterol, 1010mg sodium, and 3g sugars.
Tip:
Choose smaller options that still provide satisfaction without excessive calories and fat.
Desserts
Select: Blueberry Turnover (no icing) with 210 calories, 7g fat, 25mg cholesterol, 520mg sodium, and 2g sugars.
Avoid: Chocolate Shake – Large/20 oz with 680 calories, 20g fat, 80mg cholesterol, 420mg sodium, and 86g sugars.
Tip:
Indulge in desserts moderately, and opt for choices with less added sugars and fat.
Kids Meals
Select: 4 Piece Premium Nugget with 190 calories, 9g fat, 25mg cholesterol, 540mg sodium, and 1g sugars.
Avoid: Buffalo Chicken Slider with 310 calories, 13g fat, 25mg cholesterol, 960mg sodium, and 1g sugar.
Tip:
For kids’ meals, prioritize options that are both delicious and nutritious.
Beverages
Select: Diet Coke® (all sizes) and Coca-Cola® Zero Sugar (all sizes) with up to 2.5 calories, 0g fat, 0mg cholesterol, and 0g sugars.
Avoid: Fruitopia® Strawberry Passion – Large with 425 calories, 0g fat, 0mg cholesterol, 90+mg sodium, and 108g sugars.
Tip:
Opt for calorie-free or low-calorie beverages to accompany your meal and avoid excess sugar intake.
By referring to this guide, you can make more informed choices when dining at Arby’s, aligning your selections with your weight loss and health goals. Remember, it’s about making mindful choices, balancing your meals, and enjoying your dining experience without compromising your wellbeing.
An Optimal Solution Without Calories Calculation
If you find yourself struggling with the task of counting calories or feeling fatigued by constantly monitoring your food intake, there is an alternative approach to weight loss and maintaining a healthy lifestyle: intermittent fasting.
Intermittent fasting sets no limits on what you eat but focuses on regulating when you eat. This flexible eating pattern allows you to enjoy your favorite foods while still achieving your weight loss goals and keeping fit. By adopting intermittent fasting, you can take the focus away from meticulous calorie counting and instead concentrate on creating a sustainable and balanced eating schedule.
With various intermittent fasting methods to choose from, such as the 16/8 method or the 5:2 approach, you can find a fasting routine that suits your lifestyle and preferences. Embracing intermittent fasting can be a liberating and effective way to achieve your desired weight and health outcomes without the added stress of calorie calculations. Remember to consult with a healthcare professional before starting any new dietary regimen to ensure it aligns with your specific health needs and goals.