Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

Best Restaurant Lunches

It’s a minefield of high fat, high calorie, super salty choices at some lunch joints while others offer at least a few healthy options. Here’s a quick look at the best restaurant lunches. By: Maureen Callahan, MS, RD and Karen Ansel, RD.

Subway 6-inch Oven Roasted Chicken Sandwich
Photo Courtesy of Subway


Ask for 9-grain wheat bread, deli mustard, lettuce, tomatoes, onions, and green peppers and your tab for a Subway 6-inch Oven Roasted Chicken Sandwich is just 330 calories, 5 grams fat (1.5g sat) and 760mg sodium. Added plus: you’re getting 5 grams of fiber. When choosing a sandwich, don’t be fooled by the “fresh” moniker at various restaurants, this may be nothing more than an oversized deli sandwich with more fat and calories than a double bacon cheeseburger.

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Cooking with Quinoa: 25 Recipes

High in protein and fiber, quinoa [KEEN-wah] is not only versatile, it also tastes wonderful and has a nice crunch. Find 24 delicious recipes for cooking with this ancient whole grain.

Quinoa with Roasted Garlic, Tomatoes, and Spinach Recipe