How to Choose Lower-Calorie Meals at Ruby Tuesday

burger, fries and shake in diner

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Ruby Tuesday is a popular casual restaurant that offers a number of healthy choices...if you know how to find them. Just like at most restaurants, it's easy to end up with a meal that is excessively high in sodium, sugar, or calories if you're not careful. Use the following guide for Ruby Tuesday nutrition tips.

Ruby Tuesday Menu Considerations

Restaurant menus can be deceiving. Sometimes the dishes that sound healthier are not as nutritious as they seem. For instance, Ruby Tuesday's Grilled Chicken Caesar Salad has over 800 calories (along with 53g of fat and 2399mg of sodium). Paying attention to the ingredients used in different meals can help you determine how it fits into your overall nutritional picture for the day.

Checking out the menu before you sit down to eat at a restaurant will give you some time to think about your options. The Ruby Tuesday nutrition facts available online can provide key information on items you like. Check the total calorie count, but don't forget to take a look at other values like the fiber, protein counts, and saturated fat.

Foods that are simply low in calories don't necessarily qualify as the best choices for a successful weight loss program. Choose foods that are higher in protein and fiber to feel full longer after you eat. This can help reduce food cravings later in the day and provide additional health benefits (like reducing your cholesterol).

Healthy Menu Tips

Ruby Tuesday menu items vary by location and change from time to time. If you have any allergies or special nutritional considerations, there's a handy tool available on their website to help you identify safe food options that fit your dietary restrictions. Here are some general tips for eating healthy at Ruby Tuesday.

  • Try the "Fit and Trim" selections. If you're not sure where to start, a selection of Ruby Tuesday menu items are listed as "Fit and Trim." These provide 700 calories or less per meal when ordered with grilled zucchini and rice as your sides. Choosing from the "Fit and Trim" selections will help you avoid over-sized meal portions.
  • Go for the salad bar. Ruby Tuesday offers an Endless Garden Bar with over 50 ingredients. For an added dose of vegetables, you can add the Veggie Trio to your order and get three hot veggie sides in addition to your salad. Choosing the salad bar instead of some of their salad menu items will let you control the amount of dressing and toppings that you choose to add.
  • Make the most of your sides. Sides are a great opportunity to boost the nutritional value of your meal. At Ruby Tuesday, steamed broccoli, green beans, and grilled zucchini are all nutritious options.
  • Split your meal, or take half to go. Ruby Tuesday offers lots of delicious menu items that provide nutritional benefits, like protein, vitamins, and fiber. If you want to go for a steak, chicken, seafood, or pasta entree, consider sharing with a friend to avoid overeating. Skipping the appetizer, dessert, and drinks will also help you save some empty calories when choosing a more decadent main dish.

A Word From Verywell

When you're eating out for a special occasion, it's okay to choose your meal based on taste alone. The habits that you do every day are more likely to impact your health than your once-in-a-while choices. If you eat out on a regular basis, however, it's a good idea to be more careful about which menu items you choose.

Restaurant meals tend to be less nutritious than the foods we cook for ourselves at home. With proper planning, some simple adjustments, and the balance of a physically active lifestyle, it is possible to eat out at chain restaurants while still maintaining a healthy weight.

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