Healthier Options To Order At Panda Express

No matter where you dine out, the sodium content in restaurant food is much higher than in most home-cooked meals. Nutritionists say they mainly do it to make food taste better. Additionally, salt is a preservative that extends shelf life, explains Time. If you're someone who eats out a lot, the constant exposure to overly salted food can damage your health over time, including upping your risk for high blood pressure, heart attack, and stroke, reports the Harvard T.H. Chan School of Public Health.

The Food and Drug Administration recommends consuming less than 2,300 milligrams (1 teaspoon of table salt) of sodium per day if you're healthy. Most Americans consume an average of 3,400 milligrams (1.5 teaspoons) of salt per day. And if you're at high risk for hypertension or heart disease, the guideline is even lower: just 1,500 milligrams daily (per the CDC). 

Keep your sodium intake in check by taking a peek at restaurant menus online beforehand. On Panda Express' site, there's a detailed nutritional chart at the bottom of most pages. Unfortunately, the obvious spot (the menu page) leaves out sodium information entirely. The entrees are fairly high in sodium, but otherwise generally low in calories and rich in vegetables. "I [try] to keep [my selections] at 750 milligrams per meal, though that might be a bit high for those who are over 60 and have high blood pressure," says Janis Jibrin, a registered dietitian based in Washington, D.C. (via AARP).

Broccoli beef is a clear winner in the Panda Express lineup because it's made with lean beef and broccoli elevated with a flavorful ginger-soy sauce — and the whole dish comes in at just 150 calories. It's also a particular standout because the vegetable gets equal star status with the main protein, says Mandy Enright, registered dietitian nutritionist (per Women's Health). She adds that "at 1.5 grams of saturated fat and 520 milligrams of sodium per serving, this is a better choice compared to the other beef entree items on the menu." 

In fact, broccoli not only fills you up, but it's also a superfood, according to Medical News Today. The cruciferous vegetable is low in calories and also high in nutrients and antioxidants. It may even protect against cancer, says the National Cancer Institute. 

Dietitians Amy Yiu and Janice Chow told Good Housekeeping that the combination of lean beef and broccoli "strikes a great protein-fiber balance" and therefore makes a terrific choice for a healthy and delicious meal, especially when paired with a side of brown rice.

Unless you're a vegetarian, you may never have thought of ordering Panda Express' super greens as your main course, but it is indeed an entree on the menu (and a side dish) that's tasty and only has 45 calories, 130 milligrams of sodium, and 2 grams of total fat. The mixture of broccoli, kale, and cabbage, plus a drizzle of garlic sauce, make this simple vegetable dish not only good for you, but also a flavorful meal that's worthy of being the star on your plate.  

"Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables," according to Healthine. Heck, broccoli along with kale and certain other vegetables (including cabbage) may even protect eyes from age-related conditions such as macular degeneration, says Nicola Shubrook, a registered nutritionist (via BBC Good Food). 

A study conducted at Buck Institute for Research on Aging showed a compound found in broccoli, indole-3-carbinol (I3C), is showing promise as a possible treatment for this leading cause of blindness among seniors. So next time you're selecting your main course at Panda Express, don't skip over the super greens.

Say what? Order a children's meal when you're a full-grown adult? Yes, that's what we're saying. Panda Express' Cub meals aren't just for kids. These junior-sized spreads are complete meals that contain nutritional sides, as well as a healthy dessert and a bottle of water. The broccoli beef Cub combo, at 300 calories, 500 milligrams of sodium, and only 1 gram of saturated fat, is our favorite. Other entrees — some with upcharges — are available as well. 

"Ordering sides or kids' portions also allows you to mix and match items to make a balanced meal," says registered dietitian Molly Cleary to Women's Health.

The Cub meals have been approved by a third-party registered dietitian and are part of the Kids LiveWell program. Nearly 13,000 restaurants nationwide participate in this program which aims to boost fruits, vegetables, and lean proteins in diets while reducing unhealthy fats, sugars, and sodium (per the National Restaurant Association). Although children are the focus of the Kids LiveWell plan, Panda Express' Cub meals are also a great choice for adults with lighter appetites who are seeking smaller, balanced portions.

Looking for a spicy meal to kickstart your afternoon or evening? Panda Express' kung pao chicken is a fantastic choice for most people. The fiery dish features chicken, peanuts, and vegetables, plus a sprinkling of red chili peppers. The Szechwan-inspired entree is decently low in saturated fat (31/2 grams) and comes in at only 290 calories. The yummy peanuts also add a terrific source of iron, magnesium, and fiber, according to Consumer Reports. However, the well-known dish does fall short due to its high sodium content. To make up for the 970-milligram salt bomb, this is a main course that we recommend you split in half and share, or take part of it home to eat later. 

Chicken is the foundation of kung pao chicken, a lean protein that research shows "helps with weight control and lowers your risk of cardiovascular disease and diabetes," says Brierley Horton, a registered dietitian nutritionist (via Cooking Light). 

And the peppers — well, they aren't just there to look pretty or to amp up the spiciness (though they certainly do both). The peppers add healthful properties too, such as vitamins A, B, and E. And here's a surprising tidbit from WebMD: Chili peppers contain three times as much vitamin C as oranges.

Serving sizes are generous at Panda Express, so portion control is key to keeping calories and other important factors in check. Choose from a "Bowl" (1 side, 1 entree), a "Plate" (1 side, 2 entrees), or a "bigger plate" for bigger appetites (1 side, 3 entrees). 

AARP advises getting the "Plate," as the "Bowl" comes with more rice than necessary and the "Bigger Plate" is just too much food (unless you're planning to share it with others). The organization also has another bit of good advice: "Check to see which entrees are available at your local Panda Express. Most [locations] don't carry all the items on the website's national menu. For example, very few serve any tofu entrees."

If you have a lighter appetite, there's no shame in ordering a Cub meal. Sure they're designed for kids, but adults can eat them, too — trust us, no one will judge you. Cub meals are just smaller portions packaged as complete, nutritionally sound meals that are less than 600 calories. They feature a small-sized entree plus two half-portion sides, and a fruit snack and drink. 

No matter which entree you select, just always be mindful of the size of the portions, advises the Iowa Department of Public Health. Protein servings should be about 3 ounces or the size of your palm. Starches should be roughly 1 cup or less, or the size of your fist, reports Women's Health.