A dietitian has explained how to prepare a healthy meal from the Chick-fil-A menu while still indulging in the wildly popular crispy chicken sandwich.
Taylor Grosso, also known as @simplyhealthyrd to her 335,000 followers on TikTok, promotes a “balanced plates” approach to eating, combining what she calls the “power four”: carbs, protein, fat and color.
“The goal isn’t necessarily to have all four of them at every meal, but rather we’re aiming for two to four of them to make up about 80 percent of our meals,” she continued.
The reason? Achieving a better balance of ‘blood sugar levels’.
TikTok nutritionist Taylor Grosso promotes a “balanced plates” approach to eating, combining what she calls the “power four”: “carbs, protein, fat and color.”
In one post, Taylor suggested several “balanced” meals straight from the Chick-fil-A menu
“When we have more balanced blood sugar levels, we have more energy, we’re a little more satisfied and it helps support our metabolism,” she said.
To achieve more even blood sugar levels, carbohydrates should be combined with protein, fat and/or fiber.
‘Because when we eat only carbohydrates, it causes a spike in blood sugar levels and usually a rapid drop in blood sugar levels.
‘This can make you feel dizzy, a little tired, not really focused and a little less energetic.
‘What we want to do is combine our carbohydrates with protein, fat and/or fiber, to ensure that the carbohydrates give us consistent energy over a longer period of time, keeping us more satisfied. we have a little more focus and feel more energetic,” she said.
After all, she reasoned, “When we eat fast food, we are often on the go and need a little energy.”
She also emphasized that when “we talk about building balance plates with fast food, it’s not about restrictions, it’s about recognizing how food actually makes us feel… in different amounts, portions and types.”
Taylor went on to describe that Chick-fil-A has a “great menu for a fast food restaurant, especially when it comes to increasing nutrient density.”
From the breakfast menu, Taylor approved the Egg White Grill sandwich
To add “color and fiber” to breakfast, Taylor recommended the Chick-fil-A fruit cup, describing the chain’s version as “elite.”
When it came to entrees, Taylor’s list topped the Grilled Chicken Sandwich or the Grilled Nuggets, further recommending pairing the latter with the Kale Crunch Side Salad.
For a Chick-fil-A breakfast, Taylor recommended the Egg White Grill sandwich, which is 300 calories and includes egg whites, chicken and cheese in an English muffin.
“For all our bases here, we have some carbs from the English muffin. We have protein in the chicken, and then also in the egg white, and a little bit of fat from the cheese,” Taylor explained.
For ‘more nutrient density’ and ‘a bit of color and fibre’, Taylor also recommended picking up the fruit cup – adding that the fast food chain has ‘by far… the best fruit cup’, adding that it was ‘elite’ . ‘
According to the online menu, it is 70 calories and comes with red and green apples, tangerine segments, fresh strawberry slices and blueberries.
For entrees, Taylor described two “nutritional classics” in the form of the grilled chicken nuggets or the grilled chicken sandwich, the former with 130 calories and the latter with 390 calories.
“The grilled chicken sandwich is going to give us just a little bit more nutrition in the sense that it’s not just pure protein like the tops,” Taylor reasoned.
“Don’t get me wrong, the buds are delicious, but they probably won’t keep you super full for very long.”
She emphasized that, “Our bodies also need carbohydrates for energy, especially your brain. Your brain needs 130 grams per day.’
If you’re craving grilled chicken nuggets, she suggested complementing the dish with a 170-calorie kale crunch salad, “for a little fiber and color.”
Even the chain’s iconic crispy Chicken Sandwich can be part of a “balanced” meal, according to Taylor
For those going for the classic Chicken Sandwich, Taylor again recommended pairing it with the Kale Crunch side
“Let’s face it: the waffle fries at Chick-fil-A, the chef’s kiss,” Taylor said
Plus, she suggested adding waffle fries for kids for a “little bit of carbs.”
‘Let’s be real, the waffle fries at Chick-fil-A, the chef’s kiss,” she added.
Taylor also had nutritional recommendations for those determined to eat the chain’s signature crispy Chick-fil-A Chicken Sandwich, which has 420 calories.
‘I feel you completely. This thing is freaking delicious,” she admitted.
“Now that we think about this, because it’s crispy chicken, it’s going to be a little bit higher in carbs.
“This would be a great opportunity to make a crispy kale salad, or a fruit cup to add that color, and add some more nutrient density.”
“Also, a little bit of fiber, which goes to one, supports your gut and two, helps you stay full a little bit longer,” she explained.
“And last but not least, if you’re looking for something that’s crunchy but also sweet and savory at the same time, the Market Salad is a nutritious option,” she advised.
Taylor also raved about the chain’s Market Salad, a 550-calorie option with chicken and crumbled blue cheese, apples, strawberries, blueberries, granola and toasted almonds.
The menu’s 550-calorie Market Salad comes with chicken and crumbled blue cheese, apples, strawberries, blueberries, granola and toasted almonds.
‘There’s grilled chicken, for a little protein. We put a mixture of fruits in it for the color. And then of course it’s salad. So we have a lot of nutrition in there as well.
‘Plus, for some fats, there’s a little bit of nut in there, plus the fats in the salad dressing – which will help you absorb the fat-soluble vitamins A, D, E and K from the nutrient density you have. ‘eating.’
For those who especially like “those damn waffle fries,” Taylor recommended eating the fries alongside the Market Salad — “another perfect balance option,” she described.
“Here you eat what you want, but then you add what you need,” she said.
Taylor is certainly not the only nutritionist giving advice on social media.
DailyMail.com previously reported on dietitian Maddie Saliba’s five best tricks for losing weight and keeping it off.
Elsewhere, nutritionist Olivia Hedlund, who advocates a diet of mainly protein and vegetables, discussed three common foods she always avoids.