What Dietitians Eat at All Day Breakfast Restaurants – 80 Twenty Nutrition

What Dietitians Eat at All Day Breakfast Restaurants

Arti Patel from Huffington Post asked me what I would order at Denny’s for her series “The Dietitian Dish”.

I’ve only been to Denny’s once and have never gone back because I felt there really weren’t healthy options. Denny’s does offer some “Fit Fare” menu options that are on the lighter side for this restaurant known for its massive portions such as the “Grand Slam Breakfast”. The “fit” choices are under 550 calories and over 20 grams of protein.

I still wonder about how much fat and sodium are added. I once tried to order a veggie burger there and the server told me, “If you’re trying to be healthy, you should know we deep fry our veggie burgers”. I was trying to make a good choice… so happy she told me! This goes to show that looks can be deceiving when it comes to ordering healthy restaurant food.

Also note that their strawberries and smoothies contain high fructose corn syrup which can negatively impact metabolism.

Many of their soups and their sausage contains MSG, a flavour enhancer which can cause headaches, numbness and heart palpitations in some people. Skip the meat to avoid carcinogens and lower your cancer risk.

1. “Fit Fare” Loaded Veggie Omelette:

This meal is only egg whites and vegetables, a bit of cheese and fruit. Yet it has 16 grams of fat, meaning it must be fried in tons of oil (absorbing a couple tablespoons of oil).

Healthy breakfast with whole grain bread, poached eggs and chickpea salad with avocado. 80 Twenty Nutrition Christy Brissette.
(Photo credit: Alpha via Flickr).

2. Build Your Own Grand Slam Breakfast:

You can choose 4 items from a long list. For the most nutritious and lower calorie choice, pick 2 egg whites, 2 slices of turkey bacon (high in sodium but sometimes I crave something like this at a breakfast joint, you can also choose yogurt if you like for a bit of protein), 2 hearty wheat pancakes and seasonal fruit. They charge extra if you choose fruit as an option which really ticks me off. Healthy food should not be more expensive!

3. Build Your Own Burger:

Whole wheat bun, grilled chicken, no cheese, mustard, lettuce, tomato with choice of side: veggies with Ranch dip. Surprisingly, this healthier choices still weighs in at 605 calories, 27 grams of fat, 1050 grams of sodium (44 grams of protein. Your body can only use 30 grams in one sitting). Try having the veggie sticks without the dip, and cut the chicken burger in half and share with a friend or take it home.

What’s your strategy for healthy eating when you go out for breakfast? Share in the comments below 🙂

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  1. It’s interesting that you mentioned how 2 egg whites, 2 slices of turkey bacon, 2 hearty wheat pancakes, and a seasonal fruit would make a very healthy grand slam breakfast. That’s perfect since I am trying to lessen my unhealthy meals to have a proper diet. We’re going to an all-day breakfast diner later with my friends, thus I was looking into how I can get the best healthy meal I can from there. Thanks for the tips on what good food combination to have while at an all-day breakfast restaurant!