When it comes to fast food, the options can seem endless, but the healthy choices often appear limited. Arby’s, known for its roast beef sandwiches and curly fries, might not be the first place that comes to mind when thinking of healthy eating. However, like many fast-food chains, Arby’s has made efforts to include healthier options on its menu. In this article, we’ll explore the healthiest things to eat at Arby’s, helping you make informed choices that cater to your dietary needs and preferences.
Understanding Arby’s Menu
Before diving into the healthiest options, it’s essential to understand the composition of Arby’s menu. Arby’s is famous for its meats, particularly roast beef, but it also offers chicken, turkey, and vegetarian options. The menu includes sandwiches, salads, sides, and desserts. Portion control and mindful selection are key to enjoying Arby’s without overindulging in calories, fats, and sugars.
Navigating the Nutritional Landscape
Arby’s provides nutritional information for its menu items, which can be found on their website or upon request in the restaurant. This information is invaluable for making healthy choices. When evaluating the nutritional content, consider factors such as calorie count, fat content (especially saturated and trans fats), sodium levels, sugar content, and the presence of essential nutrients like proteins, fibers, and vitamins.
Focusing on Key Nutrients
- Protein: Essential for muscle repair and growth. Arby’s offers several protein-rich options, including its roast beef and chicken sandwiches.
- Fiber: Crucial for digestive health and satiety. Whole grain bread and salads with plenty of vegetables can be good sources of fiber at Arby’s.
- Healthy Fats: Necessities for brain function and absorption of certain vitamins. While fast food is not typically associated with healthy fats, some sauces and dressings, as well as the beef itself, contain beneficial fats.
Healthiest Menu Items at Arby’s
Considering the nutritional factors, here are some of the healthiest options you can consider at Arby’s:
Arby’s has introduced several lighter options over the years, including sandwiches with fewer calories and lower fat content. The Arby’s Junior Roast Beef Sandwich is a good choice for those looking to enjoy the signature roast beef without too much guilt. It contains around 360 calories and 9g of fat, making it a relatively healthy fast-food option.
For those seeking more substantial meals, Arby’s Market Fresh Sandwiches are a viable option. These sandwiches, such as the Turkey and Swiss or the Chicken Bacon and Swiss, offer a balance of protein, healthy fats, and complex carbohydrates when paired with whole grain bread. Opting for no cheese or sauce can further reduce calorie and fat intake.
Salads and Sides for a Balanced Meal
Including a salad or a healthier side in your meal can significantly improve its nutritional value. Arby’s offers several salads, with the Side Salad with Light Italian Dressing being one of the healthiest options. This choice provides essential vitamins and minerals from the vegetables, along with some healthy fats from the dressing, all for under 70 calories.
As for sides, while the curly fries are a favorite, they are not the healthiest option. Instead, consider opting for a side salad or choosing a smaller portion of fries to curb calorie intake.
Customizing Your Meal for Better Health
Customization is key to making healthier choices at Arby’s. Here are some tips:
– Choose whole grain bread for your sandwiches.
– Opt for lighter sauces or no sauce at all.
– Select smaller portions or junior sizes of sandwiches.
– Add a side salad instead of fries.
Conclusion
Eating healthy at Arby’s is achievable with a little knowledge and planning. By understanding the nutritional content of the menu items, focusing on essential nutrients, and making mindful choices, you can enjoy your favorite fast food without compromising your dietary goals. Remember, portion control and customization are your best allies in the quest for healthier eating at Arby’s. Whether you’re a fan of their roast beef or looking for a lighter option, there’s something for everyone that can fit into a balanced diet.
What are the healthiest sandwich options at Arby’s?
When considering the healthiest sandwich options at Arby’s, it’s essential to opt for lean proteins and whole grain bread. The Classic Roast Beef Sandwich is a good choice, made with thinly sliced roast beef and served on a whole grain bun. Another option is the Smokehouse Brisket Sandwich, which features smoked brisket and can be ordered without the sauce to reduce calorie and sugar intake.
To make these sandwiches even healthier, consider customizing your order by asking for no cheese, mayo, or bacon. You can also add some extra veggies like lettuce, tomato, and onion to increase the nutrient content of your meal. Additionally, pairing your sandwich with a side salad or a small order of curly fries, baked instead of fried, can provide a more balanced meal. By making a few simple modifications, you can enjoy a satisfying and relatively healthy meal at Arby’s.
Are there any healthy salad options at Arby’s?
Yes, Arby’s offers a variety of salads that can be a healthy and nutritious option. The Garden Salad is a good choice, featuring a mix of lettuce, vegetables, and a variety of toppings. You can also customize your salad with a protein of your choice, such as roast turkey or chicken. Another option is the Chicken Club Salad, which includes grilled chicken, bacon, and a blend of cheeses. To make these salads even healthier, choose a light vinaigrette dressing and ask for no croutons or bacon.
It’s also important to note that some of the salad toppings at Arby’s can be high in calories and fat, such as the crispy chicken and ranch dressing. By choosing grilled chicken and a light dressing, you can keep your salad healthy and nutritious. Additionally, consider pairing your salad with a side of whole grain bread or a piece of fruit to make your meal more satisfying. By choosing a healthy salad and customizing your toppings, you can enjoy a nutritious and filling meal at Arby’s.
Can I find healthy sides at Arby’s?
While Arby’s is known for their curly fries and other fried sides, they also offer some healthier options. The Side Salad is a good choice, featuring a mix of lettuce, vegetables, and a variety of toppings. You can also choose a small order of applesauce, which is low in calories and high in fiber. Another option is to ask for a side of carrot sticks or a piece of fruit, which can provide a crunchy and nutritious snack.
To make the most of the healthy sides at Arby’s, consider pairing them with a healthy sandwich or salad. The Classic Roast Beef Sandwich paired with a side salad or carrot sticks can make for a well-rounded and nutritious meal. Additionally, choosing a small order of curly fries baked instead of fried can provide a healthier alternative to the regular fries. By choosing healthy sides and pairing them with a nutritious sandwich or salad, you can enjoy a balanced meal at Arby’s.
What are the healthiest drink options at Arby’s?
When it comes to drinks at Arby’s, the healthiest options are water, unsweetened tea, and black coffee. These drinks are low in calories and sugar and can help you stay hydrated. You can also choose a small order of 100% fruit juice or a low-fat milk to get some extra nutrients. However, be mindful of the portion sizes and choose a small size to keep your calorie intake in check.
To make the most of the healthy drink options at Arby’s, consider pairing your drink with a healthy meal. The Classic Roast Beef Sandwich paired with a side salad and a drink of water or unsweetened tea can make for a well-rounded and nutritious meal. Additionally, choosing a healthy drink can help you avoid consuming excess calories and sugar from soda and other sugary drinks. By choosing a healthy drink and pairing it with a nutritious meal, you can enjoy a balanced and satisfying meal at Arby’s.
How can I make my Arby’s meal healthier?
To make your Arby’s meal healthier, consider customizing your order to reduce calorie and fat intake. Choose lean proteins like roast beef or chicken, and opt for whole grain bread and buns. You can also ask for no cheese, mayo, or bacon to reduce calorie and fat intake. Adding extra veggies like lettuce, tomato, and onion can also increase the nutrient content of your meal.
Another way to make your Arby’s meal healthier is to choose smaller portion sizes. Instead of ordering a large sandwich or curly fries, choose a smaller size to keep your calorie intake in check. You can also consider pairing your meal with a side salad or a piece of fruit to make your meal more balanced. By making a few simple modifications and choosing healthier options, you can enjoy a nutritious and satisfying meal at Arby’s.
Are there any healthy breakfast options at Arby’s?
Yes, Arby’s offers a variety of healthy breakfast options that can be a nutritious and convenient start to your day. The Egg and Cheese Sandwich is a good choice, made with scrambled eggs and cheese on a whole grain biscuit. You can also choose the Breakfast Bacon Flatbread, which features scrambled eggs, bacon, and cheese on a whole grain flatbread. To make these options even healthier, consider asking for no cheese or bacon to reduce calorie and fat intake.
To make the most of the healthy breakfast options at Arby’s, consider pairing your meal with a side of fruit or a yogurt parfait. The Greek yogurt parfait is a good choice, featuring Greek yogurt, granola, and fresh berries. You can also choose a small order of hash browns baked instead of fried to provide a healthier alternative to the regular hash browns. By choosing a healthy breakfast option and pairing it with a nutritious side, you can enjoy a balanced and satisfying start to your day at Arby’s.