Healthy Fast Food Guide | Panda Express | Detailed
Overview
Panda Express may be known to have a reputation for offering higher cholesterol, sodium, fat, and sugar than other fast-food establishments. Thus, our strategy will be to seek out options that avoid the fried and sugary dishes while keeping sodium and cholesterol at a minimum.
Recommendations
Option #1 — Grilled Teriyaki Chicken
Put in your order notes or ask them when ordering to exclude any teriyaki sauce other than the amount that the chicken is already cooked in the kitchen. This will reduce your sugar and carbohydrate intake from the sauce.
This protein is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process and reduce butter intake. Most other protein options are filled with sugar and/or msg from the glazes and sauces that are added to them. Generally, msg is acceptable in moderate amounts, however, the amount used in most of the dishes at Panda is quite high.
Option #2 — Broccoli Beef
If you don’t like chicken, this is a good alternative since it’s not fried and includes broccoli. With broccoli included in the protein source, you’re getting less protein compared to the teriyaki chicken, since half of the portion is likely broccoli plus the additional sugar from the sauce. The sauce isn’t the end of the world, but one should keep a note of it to watch their sugar intake in other meals during the day.
Sides
Add both of these to either option #1 or option #2 above to complete the meal:
Brown Steamed Rice
Lowers cholesterol, helps the digestive tract and promotes fullness. In most scenarios, whether at Panda or another restaurant, brown rice will be more nutritious than white rice or fried rice. Try to limit yourself to eating no more than half to two-thirds the portion they give you since anything over is excessive carbohydrate intake for one sitting.
Super Greens
This is one of the better options alongside brown rice. Tons of fiber and nutrients to go along with your protein and main carbohydrate sources. Includes the following contents:
- Broccoli — fights cancer, improves bone health, improved digestion, and detoxification
- Kale — strengthens the immune system, assists with blood clotting, fights cancer
- Cabbage — anti-inflammatory, antioxidants, and supports digestive tract
More Useful Tools
Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail
Detailed Notes — consolidated notes for each fast-food establishment
