- The healthiest meals to order in the UK’s high street chains revealed
- At Eat, chicken Pho Broth Pot comes top with only 330kcal and 2g of fat
- The Seabass takes the top slot at Prezzo and Cafe Rouge
Naomi Greenaway for MailOnline
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Sadie Whitelocks for MailOnline
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The healthiest meals at the UK’s most popular high street eateries, including Pret a Manger, Nando’s, Eat, Pizza Express, Prezzo, Zizzi, Wagamama and Carluccio’s have been revealed.
At Pret a Manger, the Chef’s Italian Chicken Salad with pak choi, spinach and spring onions comes top of the health charts, with 345kcal and 22.4g of saturated fat, while at Eat, it’s the Chicken Pho Broth Pot to go for – containing chicken, olives and red peppers, and only 330kcal and 2g of fat.
The high street’s summer menus have been analysed by nutritionists at online health & wellbeing website, SuperfoodUK.com, to find the smartest meal choices.
The Leggera Superfood Salad, with 461kcal and 27g of fat is the best bet at Pizza Express
The Seabass takes the top slot at Prezzo and Cafe Rouge, the 1/4 Chicken is the recommended dish at Nando’s, with 260kcal and 15g of fat, while the Leggera Superfood Salad, with 461kcal and 27g of fat is the best bet at Pizza Express.
On the dessert front, the Raspberry Mochi ice cream from Wagamama’s with 193kcal is a recommended choice along with the light and fruity Elderflower Jelly at Carluccio’s.
But it’s not only calorie and fat content to consider. ‘It’s also important to choose something that is overall filling and nutrient dense,’ says nutritionist Shona Wilkinson.
At Pret a Manger, the Chef’s Salad with chicken, pak choi, spinach and spring onions comes top of the health charts, with 345kcal and 22.4g of saturated fat
Red Tapenade & Avo Superbowl has 474kcal and 32g fat and is among the healthiest options at Pret
The Roast Aubergine Tagine with Slaw is one of the lunchtime chain’s healthiest options, at 334kcal
Miso & Tahini Beef Salad from Eat contains 468kcal, fat 7.4g and is full of nutrient-dense ingredients
The 1/4 Chicken is the recommended dish at Nando’s, with 260kcal and 15g of fat The healthiest choice at Pizza Express is the Leggera Superfood salad, which contains 461kcal and 27g of fat
Also healthy choices are the Leggera Pollo Ad Astra (chicken, light mozzarella, sweet Peppadew peppers, tomato, Cajun spices, garlic oil and red onion), which is low in saturated fat and a source of fibre
Seabass Cartoccio is Prezzo’s healthiest. The mange tout and spinach have great amounts of B vitamins to help with energy
If you’re looking for something a little heartier, you might want to go for the Steak and Rocket 390kcal combo.
Commenting on the dish, Shona said: ‘Don’t feel that you always need to avoid red meat.
TOP HEALTHY OPTIONS AT PREZZO
1. Seabass
kcals n/a fat n/a
2. Grilled Chicken Breast (Gorgonzola) and Mixed Salad
kcals 515 fat 15g
3. Steak and Rocket
kcals 390 fat 17.3g
4. Pollo e Spinaci
kcals 517 fat 25g
The trick is to always have fibre with your red meat and to get this in the form of dark green leafy vegetables is great.
‘This steak comes with side salad which is a great way to eat your steak. You will be reassured that you are getting enough fibre and nutrients along with your steak.
‘Try not to have “burnt” steak as it is thought that too much of the black chargrill may be carcinogenic.’
Best to avoid at Prezzo? The calzone. ‘These tend to be incredibly high in fat and calories but low in nutrients,’ explains Shona.
She says when it comes to dessert, there also isn’t a healthy option other than the ‘mini’ dessert offering.
This gives diners the option of a ‘canape-sized’ dessert and hot drink.
Zizzi’s
Instead of a starter, why not share a pot of olives? At 144kcal, Shona says the olives at Zizzi’s are great as they contain garlic which is ‘exceptionally good for our cardiovascular health.’
Fancy a pizza this? Zizzi’s Margherita Rustica (left) and the Seabass Cartoccio (right)
For a main, she suggests that pizza fans should order the 883kcal Margherita Rustica because it has a thinner and crispier base than other varieties.
She added: ‘You also have the option of adding more vegetables to the pizza turning it into a great healthy meal.’
TOP HEALTHY OPTIONS AT ZIZZI’S
1.Zizzi Mixed Olives
kcals 144, fat 15g
2. Margherita Rustica
kcals 883, fat 29g
3. Seabass Cartoccio
kcals 477, fat 21g
4. Tenderstem Brocolli
kcals 36, fat 2g
For fish-lovers, the Seabass Cartoccio is served up as the healthiest option.
Shona notes that the dish comes served with potatoes and she recommends asking for these to be swapped out for a portion of vegetables instead.
If you’re looking for a side dish, Zizz’s Tenderstem Brocolli is recommended as a top choice.
‘Ask for this to be added to all your meals. This is a great side which they do and I would recommend adding it to pretty much every meal you have!’ Shona says.
Wagamama
There might be noddles galore at Wagamama, but Shona says it’s easy to avoid carbs if you know how to navigate the menu.
For something light and fresh on-the-go, she recommends the Grilled Tuna Omakase, which contains 625kcals.
Describing its nutritional benefits, she said: ‘This is a good source of the essential fatty acid omega 3 which is good for our skin health.
For something light and fresh on-the-go, opt for the Grilled Tuna Omakase at Wagamama
As a side dish, the Tea Stained Egg is put forward as an option (left), while the Raspberry Mochi Ice Cream is recommended for dessert (right)
‘It also has a portion of kale which is a dark green leafy vegetable. We know that dark green leafy vegetables are jam packed full of nutrients.
‘It also contains something called quinoa. Quinoa contains anti inflammatory phytonutrients as well as all the essential amino acids necessary for good health.’
TOP 5 HEALTHY OPTIONS AT WAGAMAMA
1. Grilled Tuna Omakase
kcals 625, fat 27.5g
2.Tea Stained Egg
kcals 26, fat 1.9
3. Raspberry Mochi Ice Cream
kcals 193, fat 3.8g
4. Power Juice
kcals 160, fat 0.06g
As a side dish, the Tea Stained Egg is put forward as an option. The recipe consists of a boiled egg which has been stained with tea for added flavour.
‘At a mere 26 calories it’s a great addition to make to your meal! This is certainly something different but a great way of adding more protein to your food,’ Shona explained.
To finish up, the nutritionist recommends sharing a portion of the 193kcal Raspberry Mochi Ice Cream, which consists of fruity, frozen dessert covered with a rice shell.
For those wanting more of a liquid lunch, the Power Juice is tipped as the ultimate pick-me-up.
The drink contains a nutritious mix of spinach, apple and ginger. Shona says that the ginger can be helpful for any feeling of nausea.
It is also good for calming down the digestive system and also being anti inflammatory.
Carluccio’s
Shona says that eggs are the perfect way to start the day at Carluccio’s.
The eatery’s Frittata creation consists of a three egg omelette with the choice of mushrooms, ham or herbs
Summer delight: For dessert, Shona suggests the light and fruity Elderflower Jelly
Shona says it’s a great choice if you’re trying to lose weight, as the protein from the eggs will make you feel full and help prevent ‘sweet cravings.’
TOP HEALTHY OPTIONS AT CARLUCCIO’S
1. Branzino E Basilico
kcals 383, fat 19.5g
2. Frittata
kcals 548, fat 40.5g
3. Goats Cheese and Beetroot Salad
kcals 471, fat 42g
4. Elderflower Jelly
n/a
When it comes to lunch, health-conscious diners should consider the Goats Cheese and Beetroot Salad.
The dish includes walnuts – which contain skin-nutrifying oils – and asparagus which is a great source of many nutrients including the B vitamins too help boost energy levels.
Instead of mayonnaise, the salad is apparently served with a spicy yogurt dressing as a healthier alternative.
For dessert, Shona suggests the light and fruity Elderflower Jelly.
‘This is a very fresh dessert which isn’t too sweet.
‘It is a good source of anti oxidant giving berries.’
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