Crappy Roast Beef Sandwich on Wheat
Arby's pecan chicken salad sandwich is 1 of the most nutritious picks on the menu, co-ordinate local registered dietitian Nour Zibdeh. Photograph courtesy of flickr user mary_thompson.
The fast-food-sandwich market is not an easy one to conquer, only it's reasonable to say Arby'southward has the whole "roast beef" quadrant in the bag. And it's a good niche to cover–the FDA recognizes roast beefiness every bit an actress-lean cut, which means it'southward pretty healthy as far as meat goes. But are Arby'due south menu offerings wholesome plenty to keep this week's practiced in a good mood?
"They say they make 'adept mood food' simply just the other twenty-four hour period I said to my colleague, 'What does that really mean?'" registered dietitianNour Zibdeh, MSsaysof Arby's, which has multiple locations in Northern Virginia and around the Beltway, but nevertheless has yet to open up in DC. "The options are not bad . . . the sodium is high, merely for someone who eats out just i repast a day and cooks the residuum of their meals at home, it'southward okay."
If that doesn't sound like you, take a look beneath and learn how to eat at Arby'southward without giving your body the blues.
Beefiness SANDWICHES (Ultimate Angus and Arby's Roast Beefiness)
• Worst–Beef 'n' cheddar (max): When ordered in the "max" portion, this simple sandwich–piled-loftier with thinly sliced roast beef, ii slices of melted cheddar, and carmine ranch sauce all on an onion roll–packs a whopping 2,330 milligrams of sodium, 650 calories, and 110 milligrams of cholesterol (among other scary stats). Information technology even bests the decadent (but smaller) salary beef 'n' cheddar sandwich.
• Ameliorate–Beef 'due north' cheddar (regular): At its classic serving size with one slice of cheese, this item clocks in at 440 calories, 1,290 milligrams of sodium, and 18 grams of fat. "Information technology has only half a gram of trans fatty, so I'm happy with that, but it has a lot of sodium. Information technology's not not bad, simply it's not extremely bad as long as the person doesn't take high claret pressure," Zibdeh says, adding that she believes trans fat to be more harmful than saturated fat. "Only half a gram is the best you lot can do on the card, and it'southward a smaller sandwich." Lose the ranch sauce or skip the cheese to improve the stats.
• Best–Roast beef classic: There's a reason Arby's signature offset sandwich is on the Consume This, Not That-approved menu. Without toppings or condiments it's only 350 calories, 950 milligrams of sodium, and 12 grams of fat.
MARKET-FRESH SANDWICHES
• Worst–Roast turkey ranch and bacon sandwich: On first glance it seems decent–it has lean roast turkey sliced in-store, honey wheat bread, and the first veggies we've seen so far in the analysis. Only club this and yous're eating 800 calories, 36 grams of fatty, and 2,200 milligrams of sodium. (The bread is made with enriched flour, not whole wheat, and the ranch, cheese, and bacon won't do your waistline any favors.) If you have an incurable jones for this sandwich, become for the wrap version instead.
• Meliorate–Reuben: "I like this considering information technology has zero trans fatty, but the sodium is at 1,600 milligrams," Zibdeh says. "Still, the salt is most likely from the sauerkraut, and at that place's testify that sauerkraut has helpful probiotics." It'south unclear whether Arby's sauerkraut is quality or of the canned variety, which would make a divergence in the instance for or against this option.
• Best–Pecan chicken salad sandwich: This creation puts a salad of blood-red grapes, pecans, apples, and grilled craven between two slices of honey wheat. Unfortunately, information technology'south all tossed in mayo, which takes the calories and fat all the mode up to 840 and 44 grams, respectively. "A lot of the calories are from the pecans, which are concentrated in fat; simply information technology's healthy fat, and so it's okay," Zibdeh explains.
PRIME-CUT CHICKEN
• Worst–V-piece chicken tenders: It should come up equally no surprise that fried, breaded chicken strips (likely coupled with chips or at to the lowest degree dipping sauces) are but non worth the empty 590 calories.
• Best–Cravin' craven (roast): Our expert says, "It's moderate calorie-wise, lowest in fat, and fifty-fifty though the sodium is comparable to that of the tenders, [this sandwich] weighs more and will be more filling than tenders." At 380 calories, 12 grams of fat, one,000 milligrams of sodium, and with a fiddling assistance from the tomato and lettuce, this is a decent tiffin option.
Although most people know the pitfalls of fast food, Zibdeh says that in that location's withal a truth about information technology that escapes well-nigh people.
"[Information technology's] non just most what you're getting–the calories, sodium, and fatty–it'southward about what you're missing," she explains. "When nosotros swallow [fast food] we're not getting vitamins, minerals, or proper nutrients."
But Zibdeh also says it's possible to savour dining out in moderation, and with a chip of mindfulness. Be careful with sauces, dips, and condiments–as she points out, Arby'southward Buffalo dipping sauce is 720 milligrams of sodium all by itself. Try not to accept besides much cheese–if you lot have it at all, get for items that mention exactly how much you lot're getting (like a sandwich with one slice of cheddar as opposed to a cup of mac and cheese). Finally, swap the chips for a side salad to add extra fiber, and remember that a wrap is usually better than a sandwich considering it shaves off some carbs.
"A salubrious eater probably could swallow here," our expert says. "Merely non every day."
Follow Nour Zibdeh on Twitter at @NourRD, find her on Facebook, or contact her via her website, NOURition.
Source: https://www.washingtonian.com/2012/05/07/the-healthiest-and-scariest-options-on-arbys-menu/
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