Making Healthy Choices While Eating Out: Chipotle Edition
Chipotle is one the healthier fast-casual restaurants. They pride themselves on using fresh ingredients with no processed or artificial additives…which is pretty impressive for a restaurant chain of their size if you ask me. However, even though Chipotle’s ingredients are better than most, you can still rack up the calories without even knowing it. Stay on track with your fitness goals by following my top tips for how to make your order a nutritious one!
My go-to Chipotle order:
Cilantro lime rice, half chicken, half barbacoa, fajita veggies, black beans, 1/2 scoop, fresh tomato salsa, roasted chili-corn salsa, romaine lettuce, guac on the side, tortilla on the side (I usually save this to use with future meals)
Macronutrients (w/o guac and tortilla):
Calories: 601
Protein: 44g
Carbohydrates: 77g
Fat: 13g
Fiber: 11g
When I’m in a pinch or on the go and need a nutritious meal stat, I have three main criteria:
1) fast and casual - I like to be in and out in under 10 min
2) I need options and customizability
3) good balance of healthy fats, complex carbs, and lean protein
1. Start with the basics
Opt for the tacos, salad bowls, or burrito bowls vs the burrito. Salad is a great lower carb option, with just 15 calories in the bed of greens. If going for a burrito bowl, choose the type of rice that best fits your goals. Brown rice is higher in fiber, magnesium, and other nutrients than white rice, but takes longer to digest. When ordering tacos, crispy corn shells (vs. soft flour tortillas) are your best bet for saving a few calories and eliminating excess sodium.
2. Add lean protein
For the main protein event, opt for chicken if you can. Compared to chicken, steak and barbacoa are slightly higher in saturated fat and a little lower in protein. However, if you prefer one or both of the latter, no worries! Be mindful of your portion sizes and/or opt for half chicken and half steak or barbacoa. Obviously, if you’re vegetarian, go for the sofritas.
Black beans and pinto beans are also a great source of protein (and fiber) so choose whichever bean you like best.
3. Go heavy on the veggies
Fajita veggies, pico de gallo, roasted chili corn, or extra greens are a great way to add volume without packing on the calories. They’re also a great way to increase your micronutrient intake.
4. Watch out for saturated fat
When it comes to shredded cheese, queso, and sour cream, it can be easy to go over do it. Be mindful of portion sizes as all three can add excess saturated fat and calories to your meal. If you’re craving one or more, try to pick one and request a light portion. Even better, order it on the side so you can control how much you add to your meal.
5. Spring for the guac
When it comes to guacamole, I think it’s well worth the splurge. Avocados contain valuable nutrients like B vitamins and potassium along with heart healthy fats and fiber that will keep you full and satisfied. Keep in mind, though, that guac is calorically dense, so you may want to order it on the side so you can add a spoonful now and save the rest for later.
6. Skip the chips and tortilla
Chips are tempting, but if you’re already adding rice to your bowl or a tortilla on the side, I’d skip them. The smallest order of chips clocks in at a whopping 500 calories. For most people, that’s practically a meal in itself.
7. Take advantage of the nutrition calculator
Before your order, play around with the Nutrition Calculator on the Chipotle website. It calculates the full nutritional information of your meal. You can also see the difference in nutritional stats if you choose to go “extra,” “normal,” or “light” on any of your selections. For instance, you can quickly see that choosing a light serving of cilantro-lime brown rice instead of normal serving will shave off 105 calories.
I hope you find these tips helpful for staying on track with your goals the next time you choose Chipotle.
Comment your favorite Chipotle order and/or tag me on Instagram! (@katiegrevlosfitness)
In fitness and in health,
KG
