Choosing Carefully Pays Off at Denny's
by Robin Vietta-Miller, M.S.
If you dine at family-friendly restaurants on a regular basis, you should know that many items on these menus are brimming with calories, fat and sodium. For example, head to Denny's for breakfast and order their Fabulous French Toast Platter if you want 1,261 calories, 79 grams of fat and 2,495 mg of sodium. Not exactly a healthy start to the day. Order what appears to be a simple Bacon, Lettuce & Tomato Sandwich for lunch and you'll down 570 calories, 37 grams of fat and 862 mg of sodium. Do the math—that's one heart-palpitating day. The good news is, not all Denny's menu items are catastrophic. Heading to Denny's armed with the following nutritional information can help you make choices that will keep your heart beating and waistline in check. As an added plus, these choices make great "family" choices, meaning all family members (even the little ones) will enjoy them!
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Grilled Tilapia Dinner
Tilapia is a mild, white-fleshed fish that's also a good source of heart-healthy fats. In this dish, the fish filet is seasoned and grilled and then placed on a bed of savory vegetable rice pilaf. Green beans and tomato slices are served on the side. The result is a truly satisfying, complete meal. Select this over Fish & Chips and skip 428 calories and 21 grams of fat.
Calories 530
Fat 18g
Saturated Fat 5g
Carbohydrates 33g
Fiber 1g
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Grilled Chicken Breast Salad
Enjoy a seasoned, grilled chicken breast that's sliced and served over mixed greens. Flavor, nutrients and color are kicked up with tomatoes, cucumbers, red onions and cheddar cheese. Select one of their reduced-fat dressings to keep the meal's calories and fat in check. This is also the lowest in sodium of all our picks. Opt for this over the Chicken Ranch Melt and avoid 661 calories, 31 grams of fat and 2076 mg of sodium.
Calories 259
Fat 11g
Saturated Fat 5g
Carbohydrates 10g
Fiber 4g
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Boca Burger
For meat-lovers and vegetarians alike, this hearty burger boasts a meatless combination of soy protein and spices, and it's topped with melted cheese and placed on a sesame seed bun. Served with lettuce, tomato, onions, pickles, and a side of fruit, it's a great source of fiber, with almost half a day's worth in one meal. Choose this over their Classic Burger with Cheese and dodge 430 calories and 43 grams of fat (22.5 of which are the artery-jamming saturated kind). Plus you won't find fruit on that classic burger platter.
Calories 510
Fat 16g
Saturated Fat 3.5g
Carbohydrates 64g
Fiber 9g
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Vegetable Beef Soup with Side Garden Salad
Here's a chunky, broth-based soup that's brimming with beef and vegetables. Calories are so low (just 140 per serving), you can enjoy a crunchy salad on the side. Opt for reduced-fat dressing to keep calorie and fat numbers within reason. If you're hungry for dessert, add grapes (55 calories, 1 g fat) and applesauce (60 calories, 0 g fat).
Calories 253
Fat 12g
Saturated Fat 0g
Carbohydrates 23g
Fiber 5g
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