Marissa Miller, Korin Miller

Taco Bell: Beef Fresco Crunchy Taco Dietitian Rosanne Rust, RDN, author of <a href="https://www.amazon.com/DASH-Diet-Dummies-Sarah-Samaan/dp/1118880846/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1544216208&amp;sr=1-2&amp;refinements=p_27%3ACynthia+Rust&amp;tag=womenshealth-auto-20&amp;ascsubtag=%5bartid|2140.g.25573576%5bsrc|%5bch|%5blt|" id="9907de25-ea76-3c21-a2ec-688e033f11ca"> DASH Diet For Dummies </a> , orders the Beef Fresco Crunchy Taco at Taco Bell. It may surprise you that the crunchy tacos have fewer calories and less sodium than soft tacos, says Rust. <a href="https://www.tacobell.com/nutrition/info" id="0112f684-b81f-3ad4-a4aa-2db24eba7284"> Per serving </a> : 140 calories, 7 g fat (2.5 g saturated), 14 g carbs, 0 g sugar, 300 mg sodium, 3 g fiber, 6 g protein Joshua Blanchard - Getty Images

Starbucks: Hearty Blueberry Oatmeal Thanks to a substantial selection of ready-to-go meals, Starbucks is a great option when you're pressed for time. "Starbucks has a good selection of breakfast items, says <a href="http://jessicaiveyrdn.com/" id="72168d5c-59d5-31f1-a838-c6668ee1c20b"> Jessica Ivey </a> , RDN. I love this [oatmeal] because it provides five grams of filling fiber," she adds. <a href="https://www.starbucks.com/menu/food/hot-breakfast/steel-cut-oatmeal-with-blueberries?foodZone=9999" id="1c32ab42-51d5-337c-a0b6-bd903aa8d8a6"> Per serving </a> : 220 calories, 2.5 g fat (0.5 g saturated), 43 g carbs, 13 g sugar, 125 mg sodium, 5 g fiber, 5 g protein Starbucks

Starbucks: Spinach, Feta, and Cage-Free Egg White Wrap This is one of my favorites because its packed with 15 grams of protein to keep me full and satisfied, says Ivey. <a href="https://www.myfitnesspal.com/food/calories/41680085" id="a825f24a-be53-3815-a32d-b640419ef907"> Per serving </a> : 290 calories, 10 g fat (3 g saturated), 33 g carbs, 4 g sugar, 830 mg sodium, 6 g fiber, 9 g protein Starbucks

Sweetgreen: Guacamole Greens Salad Ever-growing chain sweetgreen has plenty of good-for-you options to pick from, but dietitian <a href="http://www.appelnutrition.com/" id="47dc17cb-7fa2-30d9-ab5e-ec278395dce4"> Jenna Appel </a> , RD, CPT, particularly loves the Guacamole Greens Salad. Made with roasted chicken, avocado, tomatoes, and red onions, it's a colorful, nutritious pick (even with the tortilla strips). <a href="https://s3-us-west-1.amazonaws.com/sweetgreen-wordpress/wp-content/uploads/2020/03/10174853/S1-DMV-Nutrition-Galley-Test.pdf" id="6e28a2f9-af87-3aa5-a702-6353ade20c87"> Per serving </a> : 530 calories, 36 g fat (6 g saturated), 27 g carbs, 1 g sugar, 616 mg sodium, 11 g fiber, 26 g protein Sweetgreen via Instagram

Chipotle: Chicken Burrito Bowl For <a href="https://www.nutritionish.ca/" id="329d5579-2f82-3f46-a6cd-96107da98f0e"> Jessica Perez </a> , RD, any fast food chain that features a build-your-own model is a good option. She appreciates that the Chipotle website features a <a href="https://www.chipotle.com/nutrition-calculator" id="5825680c-9d7c-3272-a42e-5e6e0f5a7616"> nutrition calculator </a> tool that lets you create your meal around your desired nutrients. Her combination of romaine lettuce, chicken, black beans, fajita vegetables, and a dash of tomatillo green chili salsa is packed with protein and nutrients. <a href="https://www.chipotle.com/nutrition-calculator.html" id="4a566c7c-52bb-36c1-a56b-e3208efce5ee"> Per serving </a> : 350 calories, 8.5 g fat (3 g saturated), 32 g carbs, 6 g sugar, 930 mg sodium, 9 g fiber, 41 g protein Joe Raedle - Getty Images

Chipotle: Steak Salad "My go-to is a steak (or chicken) salad with bean," says Kelli McGrane, RD, dietitian for <a href="https://loseit.com/" id="6054f87d-777f-343a-a003-a2dc7770f611"> Lose It! </a> . "There isnt a huge difference between the black and pinto beans, so go with the one you like the best, and add fajita veggies. Instead of cheese or sour cream, opt for guacamole, which will still give you that creaminess, but with a dose of healthy fats." <a href="https://www.chipotle.com/nutrition-calculator.html" id="4a566c7c-52bb-36c1-a56b-e3208efce5ee"> Per serving </a> : 535 calories, 29.5 g fat (6 g saturated), 37 g carbs, 5 g sugar, 1,060 mg sodium, 16 g fiber, 32 g protein Joe Raedle - Getty Images

Panera: Mediterranean Veggie Sandwich This popular chain is perfect when you're in a bind, thanks to their many veggie-packed options. Ivey loves that they offer half-size portions of their salads and sandwiches. (Bonus: They have a TON of <a href="https://www.womenshealthmag.com/food/g27701020/vegan-panera/" id="495abb31-076d-3859-a8f9-313339cbf342"> vegan options </a> .) If I'm craving a sandwich, I go for the Mediterranean Veggie for a crisp, refreshing option," says Ivey. "It provides plant-based protein and fiber to fill me up. (She washes it down with a Plum Ginger <a href="https://www.womenshealthmag.com/food/a24411783/hibiscus-tea-benefits/" id="b8c35414-7427-3006-a695-5c973a498c35"> Hibiscus Tea </a> .) Per serving: 560 calories, 12 g fat (3 g saturated), 94 g carbs, 9 g sugar, 1,400 mg sodium, 7 g fiber, 20 g protein Panera

Panera: Ancient Grain And Arugula Salad With Chicken Ivey loves this option from Panera since it provides four food groups in a single salad: vegetables, fruits, lean protein, and grains. Not too shabby. Per serving: 210 calories, 7 g fat (1.5 g saturated), 20 g carbs, 10 g sugar, 150 mg sodium, 3 g fiber, 12 g protein Panera

Five Guys: Little Hamburger Rust is always watching her sodium intake, so its comforting to know that Five Guys items tend to contain less salt than other chains, she says. I order the Little Hamburger topped with as many veggies as possible, says Rust. This will run you about 480 calories and 380 milligrams of sodium, plus toppings. Overall, not bad for a fast food burger. Per serving: 480 calories, 26 g fat (11.5 g saturated), 39 g carbs, 8 g sugar, 380 mg sodium, 2 g fiber, 23 g protein PAUL J. RICHARDS - Getty Images

Chopt: Orchard Salad Another eatery making quick, healthy food easier to find across the East coast: CHOPT. Appel loves their Orchard Salad, which is made with crunchy apples, walnuts, and goat cheese. <a href="https://www.choptsalad.com/nutrition-and-allergens" id="3d615cc2-fb53-3ac7-a69d-a757dc9bf2ac"> Per serving </a> : 600 calories, 37 g fat (3 g saturated), 21 g carbs, 9 g sugar, 557 mg sodium, 8 g fiber, 44 g protein CHOPT via Instagram

Five Guys: Bunless Cheeseburger The key for a healthy meal is to incorporate the veggies while still enjoying the taste of a burger, says McGrane. She recommends ordering a bunless cheeseburger over a bed of lettuce, tomatoes, and peppers. This way, you still get to enjoy the best parts of a cheeseburger, but with fewer calories and more nutrients. <a href="http://www.fiveguys.com/-/media/Public-Site/Files/FiveGuysNutrition_Aug2014_CAN_E.ashx" id="25d61019-6c9a-3508-adc3-c5d9c98873ad"> Per serving </a> : 308 calories, 23 g fat (12 g saturated), 4 g carbs, 2 g sugar, 417 mg sodium, 2 g fiber, 20 g protein Gary Friedman - Getty Images

Subway: Rotisserie-Style Chicken Sandwich Sometimes you just need a huge-ass sandwich, right? Subway's Fresh Fit menu makes it easy [to eat healthy], providing two servings of veggies and 24 grams of whole grains per serving, says Rust. To level up her chicken sandwich, Rust opts for nine-grain honey oat bread with banana peppers, lettuce, cucumbers, olives, and spinach. <a href="https://www.subway.com/MenuNutrition/Menu/Product?ProductId=4370&amp;MenuCategoryId=1&amp;MenuTypeId=1" id="3b12aefd-55e4-337d-a027-13fdaeb2c32e"> Per serving </a> : 340 calories, 7 g fat (2.5 g saturated), 43 g carbs, 6 g sugar, 900 mg sodium, 5 g fiber, 29 g protein Subway

Subway: Veggie Delite Sandwich With just 280 milligrams of sodium, Rust loves this Subway option. It's great for vegetarian and vegan dinersor anyone looking to up their veggie intake. <a href="https://www.subway.com/MenuNutrition/Menu/Product?ProductId=4267&amp;MenuCategoryId=1&amp;MenuTypeId=1" id="68850117-1539-3685-a8f6-3f6f888ee400"> Per serving </a> : 200 calories, 2 g fat (11.5 g saturated), 39 g carbs, 5 g sugar, 280 mg sodium, 5 g fiber, 9 g protein Jeff Greenberg - Getty Images

Thai Express: Thai Soup With Chicken Thai food can be high in calories, fat, and sugars thanks to the different sauces, cooking oils, rice, and noodles, says McGrane. However, at Thai Express, everything is made to order, so dont be afraid to ask for modifications to standard menu options. I go for the Thai soup with chicken, which comes in at 500 calories, says Perez. Its full of rice noodles, bean sprouts, onion, carrot, green onion, coriander, and red onion. <a href="https://thaiexpress.ca/wp-content/uploads/2018/03/NUTRITIONAL-INFO-ENG_%202.pdf" id="b0a83390-5588-3835-a568-f46882f52aa5"> Per serving </a> : 500 calories, 6 g fat (1 g saturated), 76 g carbs, 8 g sugar, 1,800 mg sodium, 6 g fiber, 36 g protein Thai Express

Thai Express: Shrimp Stirfry Bowl Filled with fiber and protein, order a shrimp stir-fry bowl, but ask to sub half the rice for vegetables," says McGrane. Go for the basil, eggplant, or chili paste sauces, which are the lowest in calories. <a href="https://thaiexpress.ca/wp-content/uploads/2018/03/NUTRITIONAL-INFO-ENG_%202.pdf" id="b0a83390-5588-3835-a568-f46882f52aa5"> Per serving </a> : 435 calories, 14.5 g fat (1 g saturated), 61 g carbs, 22 g sugar, 2,200 mg sodium, 4 g fiber, 15 g protein Thai Express

McDonald's: Happy Meal If youre going to a fast food chain like this one, its actually easy to make healthy choices, says Perez. Hit your cravings in moderation with a Happy Meal, which includes four chicken nuggets and a mini serving of fries. Just make sure to avoid fountain soda and stick to water. <a href="https://www.mcdonalds.com/ca/downloads/nutrient-facts-en.pdf" id="44b076cb-aea5-3399-a0b5-43d6c6029081"> Per serving </a> : 290 calories, 15 g fat (2 g saturated), 26 g carbs, 0 g sugar, 390 mg sodium, 1 g fiber, 0 g protein McDonald's

McDonald's: Apple Slices If you're just after a quick snack or something to round out your Happy Meal, Perez recommends crunchy and refreshing apple slices. <a href="https://www.mcdonalds.com/ca/downloads/nutrient-facts-en.pdf" id="44b076cb-aea5-3399-a0b5-43d6c6029081"> Per serving </a> : 40 calories, 0 g fat (0 g saturated), 10 g carbs, 8 g sugar, 5 mg sodium, 2 g fiber, 0 g protein Petra Matjasic / EyeEm - Getty Images

Chick-Fil-A: Market Salad Depending on what you order, Chick-fil-A is totally RD-approved. Being a Southerner, my all-time favorite fast food restaurant is Chick-fil-A," says Ivey. "I love that they offer healthier choices, including salads. The Market Salad with added grilled chicken nuggets is one of Iveys favorites since it satisfies every flavor craving. Topped with grilled chicken, chopped apples, fresh berries, blue cheese, and a light balsamic vinaigrette, its basically a farmers market in a bowl. <a href="https://www.chick-fil-a.com/Menu-Items/Market-Salad" id="78931f7c-ef4c-396e-acd0-1d09e440ff3a"> Per serving </a> : 320 calories, 14 g fat (3 g saturated), 26 g carbs, 13 g sugar, 580 mg sodium, 6 g fiber, 27 g protein

Chick-Fil-A: Grilled Chicken Sandwich Finally, a fast food sandwich that comes with multigrain bread by default! One of my go-to Chick-Fil-A options is the grilled chicken sandwich, which is served on a multigrain bun with lettuce and tomato, and a fruit cup on the side, says Ivey. <a href="https://www.chick-fil-a.com/Menu-Items/Grilled-Chicken-Sandwich" id="d6c78d4a-13bf-3963-ab9d-4dfac96a6521"> Per serving </a> : 330 calories, 6 g fat (1.5 g saturated), 41 g carbs, 9 g sugar, 710 mg sodium, 4 g fiber, 29 g protein Jeff Greenberg - Getty Images

A&amp;W: The Beyond Burger A&amp;W isnt all root beer floats and three-story Grandpa burgers. It offers great alternatives for vegetarians who are craving fast food. And for carnivores, you can customize your burgers with extra veggies, says Perez. The Beyond Meat burger tastes the closest to a beef burger in a fast food setting that Ive ever had, says Perez. I dress it with mustard, lettuce, and pickles. And I keep the bun; its part of the experience. <a href="https://web.aw.ca/en/our-menu/burgers/beyond-meat-burger" id="54d06ada-c2ad-368a-a3b1-87f3d8543d4c"> Per serving </a> : 500 calories, 29 g fat (5 g saturated), 40 g carbs, 8 g sugar, 1,110 mg sodium, 3 g fiber, 22 g protein AW

Moes Southwest Grill: Close Talker Salad If you find yourself at Moe's, dietitian <a href="http://www.marisamoore.com/" id="06481f58-f378-3b34-a1d9-b5317007ff83"> Marisa Moore </a> , RD, says you can easily customize any meal to make it healthier. The Close Talker salad with chicken or tofu is a solid choice for a protein-packed and hydrating lunch or dinner, she says. Ask for extra pico de gallo for even more flavor and an extra dose of veggies like diced tomatoes, onions, cilantro, jalapeos, and lettuce. Per serving: 462 calories, 20 g fat (7 g saturated), 26 g carbs, 1 g sugar, 1,075 mg sodium, 13 g fiber, 42 g protein Moe's

Moes Southwest Grill: The Earmuffs Bowl [These bowls] all come with guacamole, so that immediately grabs my attention, says Moore. Try the veggie, tofu, or chicken bowl and pile on more vegetables like grilled peppers, onions, and mushrooms. This meal will be full of fiber and protein, so youre sure to feel satisfied. Per serving: 684 calories, 22 g fat (8 g saturated), 73 g carbs, 0 g sugar, 1,450 mg sodium, 12 g fiber, 45 g protein Moe's

Burger King: Classic Hamburger While it may seem counterintuitive, most of the salads at Burger King are high in saturated fat, calories, and sodium, says McGrane. In general, I recommend skipping the entree-sized salads and choosing a healthier sandwich option with a small side salad in place of fries. If youre in the mood for a burger, stick with the classic hamburger, she says. For extra fiber and vegetables, ask for a side garden salad. <a href="https://www.bk.com/menu/search-by-nutrition" id="54855edf-94b2-3112-a27e-de85d93852e6"> Per serving </a> : 240 calories, 10 g fat (3.5 g saturated), 26 g carbs, 6 g sugar, 380 mg sodium, 0 g fiber, 13 g protein Mario Tama - Getty Images

Burger King: Grilled Chicken Sandwich Keep the saturated fat and calories in check while still getting filling protein by choosing the grilled chicken sandwich with a side garden salad, says McGrane. Skip the mayo or sugary honey mustard, and go with ketchup or yellow mustard, instead. <a href="https://www.bk.com/menu/search-by-nutrition" id="54855edf-94b2-3112-a27e-de85d93852e6"> Per serving </a> : 430 calories, 11 g fat (2.5 g saturated), 43 g carbs, 11 g sugar, 870 mg sodium, 2 g fiber, 40 g protein Burger King

Dunkin Donuts: Veggie Egg White On An English Muffin This New England classic coffee stop makes it easy to identify healthier food options thanks to the <a href="https://www.dunkindonuts.com/en/food-drinks/ddsmart" id="79663cb7-da0e-3803-a4a1-a1fcb7dd8de6"> DDSMART </a> menu, says McGrane. These menu items are 25 percent lower in calories, fat, saturated fat, or sodium compared to their original menu counterparts, and also contain nutritious ingredients like oats and eggs. " For a breakfast sandwich, [the veggie egg white] is your best bet, says McGrane. It's lower in saturated fat and sodium than other breakfast options, and contains 14 grams of filling protein. <a href="https://www.dunkindonuts.com/en/food-drinks/sandwiches-wraps/veggie-egg-white-flatbread" id="65697cb6-0013-39b8-a718-a782cdaeb2b5"> Per serving </a> : 290 calories, 9 g fat (3 g saturated), 37 g carbs, 4 g sugar, 690 mg sodium, 1 g fiber, 14 g protein Dunkin'

Dunkin' Donuts: Old-Fashioned Donut Got a craving for a donut? Stick to the Old-Fashioned variety, which contains just 10 grams of sugar. To round out the meal, pair it with a breakfast wrap or sandwich. The protein will help slow the digestion of the sugar in the donut and keep you full for longer, says McGrane. Per serving: 290 calories, 19 g fat (8 g saturated), 28 g carbs, 10 g sugar, 320 mg sodium, 1 g fiber, 14 g protein Education Images - Getty Images

Popeye's: Loaded Chicken Wrap This Southern food chain might not be the first place youd go to lighten up your meals. However, its mix-and-match menu style makes it totally possible to get in your lean proteins and greens. McGrane says to keep in mind that the sodium will be relatively high no matter your order, so make sure to cut back at your other meals. "High in protein with just 310 calories, the Loaded Chicken Wrap is a great option. Plus, thanks to the cheddar tortilla, its also packed with flavor, says McGrane. <a href="https://popeyes.com/menu/nutrition-information/" id="cb8681e3-60a1-3de7-a7af-ddafbbb8e571"> Per serving </a> : 310 calories, 12 g fat (5 g saturated), 35 g carbs, 0 g sugar, 790 mg sodium, 3 g fiber, 14 g protein Seagull_l - Getty Images

Wendy's: Junior Cheeseburger While most of Wendys salads are pretty reasonable when it comes to calories and sodium, theyre high in fat, sugar, or both, says McGrane. Your best bet? A wrap or a small cheeseburger. If a cheeseburger craving strikes, McGrane suggests satisfying it with the Junior Cheeseburger, with a side of apple slices instead of fries. Per serving: 280 calories, 13 g fat (6 g saturated), 26 g carbs, 660 mg sodium, 6 g sugar, 1 g fiber, 16 g protein Wendy's

Wendy's: Grilled Chicken Wrap The Grilled Chicken Wrap is high in protein, notes McGrane. Plus, at just 300 calories, it gives you some wiggle room if you want to treat yourself to a Junior Frosty. But for the ultimate balanced meal, go for apple slices or berries. Per serving: 300 calories, 13 g fat (4 g saturated), 26 g carbs, 720 mg sodium, 5 g sugar, 2 g fiber, 20 g protein Wendy's

30 Healthy Fast Food Orders, According To Nutritionists

2) Teff Another whole grain that's a little higher in calories, teff is great for highly-active people, says Keatley. It also has more calcium than the other grains and hits hard with fiber," he adds. Swap boiled teff in for oatmeal or you use teff flour in baked goods. Per 1-cup serving (cooked): 255 calories, 2 g fat (0 g sat fat), 50 g carbs, 20 mg sodium, 7 g fiber, 10 g protein marekuliasz - Getty Images

3) Rye If you cant tolerate wheat but can still eat gluten, rye is a good grain option, says Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Rich in polyphenols (micronutrients packed with antioxidants), rye can help with weight management, digestion, metabolic health, and heart health, says Beth Warren, RD, dietitian and author of <a href="https://www.amazon.com/Secrets-Kosher-Girl-21-Day-Nourishing/dp/1682614999" id="ff00a26d-e2d7-3519-a11a-846466b176fd"> Secrets of a Kosher Girl </a> . Try out rye bread on your sandwiches for a yummy whole-grain twist. Per 1-ounce serving (rye bread): 73 calories, 1 g fat (0 g sat fat), 14 g carbs, 1 g sugar, 171 mg sodium, 2 g fiber, 2 g protein Creativ Studio Heinemann - Getty Images

4) Bulgur Famous for its role in a Middle Eastern salad dish called tabbouleh, bulgur is a gluten-containing wheat grain, says Angelone. Like other whole forms of wheat, this grain does your heart and digestive health a solid. Add bulgur to your diet by making your own tabbouleh, with parsley, tomatoes, mint, onions, and your favorite seasonings. Per 1-cup serving (tabbouleh): 197 calories, 15 g fat (0 g sat fat), 15 g carbs, 2 g sugar, 797 mg sodium, 3 g fiber, 3 g protein annick vanderschelden photography - Getty Images

5) Brown Rice Switching from white to brown rice is an effortless way to sneak in more fiber, vitamins, and minerals. Plus, it certainly doesnt hurt that brown rice super inexpensive. Prepare a batch at the beginning of the week and pair it with lean protein and a variety of sauted veggies. Per 1-cup serving (cooked): 248 calories, 2 g fat (0 g sat fat), 52 g carbs, 1 g sugar, 8 mg sodium, 3 g fiber, 6 g protein Getty Images

6) Quinoa Merkel says the trendy whole grain (which is technically a seed, but apparently still counts) even higher in protein than brown rice, so it gives you more nutritional bang for your buck. This makes it an especially great choice for vegetarians. Per 1-cup serving (cooked): 222 calories, 4 g fat (0 g sat fat), 39 g carbs, 0 g sugar, 13 mg sodium, 5 g fiber, 8 g protein Getty Images

7) Buckwheat Like quinoa? Buckwheat is actually pretty similar, says Scott Keatley, RD, of <a href="http://keatleymnt.com/" id="f97443c2-ed9f-3042-ad58-ea7a28e57554"> Keatley Medical Nutrition Therapy </a> . This heart-healthy whole grain provides a decent amount of protein, fiber, magnesium, calcium, and multiple B vitamins. Another cool perk: Its gluten-free. Use buckwheat as an oatmeal replacement, or buckwheat flour to make fruit- and chocolate-filled muffins, Keatley suggests. Per 1-cup serving (cooked): 155 calories, 1 g fat (0 g sat fat), 33 g carbs, 1.5 g sugar, 7 mg sodium, 4.5 g fiber, 6 g protein Thomas Connertz / EyeEm - Getty Images

8) Millet Millet is another gluten-free grain worth adding to your rotation. High in the essential nutrient copper, it also isnt too shabby in the magnesium and fiber departments, Keatley says. Try using millet as a swap-in for oatmeal or rice. Per 1-cup serving (cooked): 207 calories, 2 g fat (0 g sat fat), 41 g carbs, 0.2 g sugar, 3 mg sodium, 2 g fiber, 6 g protein keithferrisphoto - Getty Images

9) Wild Rice Another must-have to add to your healthy, gluten-free whole grains list: wild rice. According to Warren, wild rice helps regulate digestion, stimulates growth and repair in the body, strengthens bones, boosts the immune system, and helps with weight maintenance. Serve it up as a side dish or mix it with veggies for a yummy stir fry. Per 1-cup serving (cooked): 166 calories, 0.5 g fat (0 g sat fat), 35 g carbs, 1 g sugar, 5 mg sodium, 3 g fiber, 7 g protein mikroman6 - Getty Images

10) Oats Oats are a great source of fiber, so they keep you full for a longer period of time than many grains, according to Merkel. Try steel-cut oats in the morning to power you through until lunch (but be careful not to sabotage their benefits with an overabundance of sugar-laden toppings like dried fruit and maple syrup). Per 1-cup serving (uncooked): 307 calories, 5 g fat (1 g sat fat), 55 g carbs, 1 g sugar, 5 mg sodium, 8 g fiber, 11 g protein Getty Images

11) Barley Thanks to its hearty and nutty flavor, barley is the perfect addition to soups, vegetable skillet dishes, or any type of dish that normally requires rice or grains. Merkel typically uses pearled barley, which doesn't require soaking prior to cooking. Per 1-cup serving (cooked): 193 calories, 1 g fat (0 g sat fat), 44 g carbs, 0 g sugar, 5 mg sodium, 6 g fiber, 4 g protein Getty Images

12) Farro Given its high protein and fiber content relative to other whole grains, Merkel cites farro as a super satisfying option. Since it takes your body longer to break down and digest both farro's protein and fiber, it's also a good one for sustained energy. Per 1 cup serving (cooked): 200 calories, 1 g fat (0 g sat fat), 44 g carbs, 0 g sugar, 20 mg sodium, 4 g fiber, 5 g protein Getty Images

The 12 Healthiest Whole Grains To Eat, According To Nutritionists

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Marissa Miller, Korin Miller

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30 Healthy Fast Food Orders, According To Nutritionists

The 12 Healthiest Whole Grains To Eat, According To Nutritionists