The size of a "You Pick Two" sandwich from Panera is mildly upsetting.

Don't get too cozy, a visit to Panera Bread is like stopping at your best friend's house for a bite on your way home.Finding something that's good for your weight loss goals is more difficult than you might think, because the menu at Panera appears to have a wide variety of seemingly healthy options.Menu items that are low in calories can carry up to half your daily recommended amount of sodium and a day's worth of fat.

The restaurant made a commitment to "clean" ingredients and full transparency.Trans fats are not allowed in their food.Trans fats are listed in the nutrition breakdown of some menu items.What's going on?There is trans fat in beef and turkey, but not in chicken or pork.If you see "trans fats" in some of our recommendations, don't worry, this good-for-you fat helps burn off belly fat.The healthier the beef, the more CLA you'll get, which is why there's a greater percentage of trans fats in the conventionally raised meat at Subway.

We know it's a little confusing.To find the best and worst sandwich, pasta, soup, and salad options at Panera Bread, we sorted through the nutrition facts.We excluded seasonal items and included the regular menu in order to make sure we were recommending the best choices.Although calories played a part in our rankings, we also dinged items that were too high in salt and fat.Take a seat on that couch and enjoy.

Some of the soups might leave you with a loosened belt.See how your favorite soups stack up.

This thick and creamy bowl will cost you the most calories out of all of Panera's soups, but you'll also get a heart-topping 39 grams of fat and over a ton of sodium.You're supposed to only have 20 grams of fat per day, but 24 of it are saturated.

Although this soup might be marginally healthier than a classic loaded baked potato, it has more salt than the Triple Whopper at Burger King.If you're going to order a cup of soup instead of a bowl, it's a good idea to add chicken to the salad.

According to the New York State Academy of Nutrition and Dietetics, the 2015-2020Dietary Guidelines for Americans recommend that Americans consume less than 2,300mg of sodium per day.Half of your day's worth of sodium is contained in the Broccoli Cheddar Soup.This should be consumed lightly.If you have to have it, try not to consume it more than once a week.

This soup's saturated fat content is just under your daily recommended intake, thanks to the addition of vine-ripened, cancer-fighting tomatoes, asiago, parmesan, and romano cheeses.The vegetarian bowl has a lot of saturated fat and calories, but it has one of the lowest sodium contents of all the soups.

Some of the 17 grams of fat in this soup are bad, but the others are good for your heart.This Native American grain is a weight loss wonder because it has double the fiber and the same amount of calories as brown rice.According to researchers at Penn State, people who eat whole grains like wild rice lose more belly fat than those who don't.

The Bistro French Soup at Panera is a great soup, but it shouldn't be eaten on a regular basis."This soup is high in the saturated fat and sodium department, so it's more of a treat than a healthy meal," says NYC-based Registered Dietitian, Natalie Rizzo, MS,RD, and author of The No-Brainer Nutrition Guide For Every Runner.It's fine to eat if you're craving something salty, but it shouldn't be your go-to order.

This is a soup that is very strong.This dish has a high amount ofProtein which will help you stay full longer.The soup is high in vitamins and anti-oxidants.The chilies and tomatoes in this dish are good for your health.She emphasizes that it's important to eat foods rich in vitamins A and C because they both keep the skin healthy and even boost immunity.The bowl of chili should be accompanied by a half of a salad on the "Pick Two" menu.

Chicken noodle soup is a cold-weather classic and curer of colds.Save for the fact that the sodium content costs you more than half of your daily allowance, this is one of our favorite choices.

There are 10 vegetables in this soup.The ten vegetable soup is great for a salad or sandwich.She says it's a great way to add veggies to your meal with just 100 calories and 5 grams of protein.This soup makes it easy to get 10 veggies in one sitting.Like every other soup on this list, the sodium content is high, so you should be aware of that.

Some of their soups are high in calories and fat.They offer a combination of "exotic" ingredients, and some have more than 80 of them.The only problem?Every bowl has salty umami soy-miso broth, and with salt or soy sauce in nearly every other ingredient, the sodium count edges to about 1,000 calories for each bowl.

It isn't that bad, even though it's high in salt and calories.It has a high amount of protein because of the edamame.Rebecca says that she loves to eat edamame because it's a good source of plant-based nutrition.

Yes, it has 20 more calories than the same bowl with edamame, but those calories account for a bowl that is almost double the amount of protein and lower in fat, carbs, and sugar.It will help you to stave off stomach rumbles by stabilizing blood sugar levels and slowing digestion.

There are two of our favorite fiber-packed grains in this bowl.Lentils have been shown to promote fat metabolism and quell appetite through the release of a molecule in the gut that tells the brain when to stop eating.Adding a hard-boiled cage-free egg to this bowl may help lower the risk of heart disease.

If I found myself at a restaurant on a cold day, I would choose a Broth Bowl.The Lentil Quinoa Bowl with Chicken has everything I need for a filling and healthy meal.The chicken is a good source of nutrition, as well as a lot of fiber and nutrition.The combination of vitamins and minerals keeps my energy levels stable and my tummy happy.We agree!The bowl has a higher amount of calories and salt than the others, but it's not much.

This dish is made with brown rice, organic quinoa, and lentils.If you're browsing the menu for something that's low in calories, but high in fiber, this is the option for you.He says it would be perfect with their Greek Yogurt with mixed berries for dessert.

Panera has mastered the art of offering a wide variety of sandwiches.Many of these sandwiches have an entire day's worth of salt in them.The power to cut calories is in your own hands.We will help you use it.

This sandwich has more calories, fat, and salt than any other sandwich.The guidelines recommend that you don't consume more than 2,300 milligrams of sodium in a single meal.

A grilled cheese sandwich can be even better if you know how to make it.But what about health?Not at all.The sandwich eats up 73 percent of the daily recommendation for salt and 105 percent for saturated fat.This meal has too many calories and too much fat for one meal."If you want to save this dish because it has nostalgia written all over it, I would split it with your friend or loved one."

There are grill lines on the sandwiches.A normal sandwich is turned into a large blow-out.This sandwich has more calories than some of the pasta dishes at Olive Garden.We know it isn't a panini unless there's hot, melted cheese dripping down your hands, so leave the cheese, but swap the white cheddar for sliced mozzarella.Saving 10 g fat, 7 g saturated fat and 150 calories is doable.

How could a sandwich that only contains a basil and white bean puree as well as as mozzarella, parmesan, and smoked tomato confit be one of the worst-for-you sandwiches?"With 19 grams of saturated fat and more than half the amount of sodium you should have in a day, the Modern Caprese is something to steer clear of."A contributing culprit could be the bread.She says that it's usually high in sodium and calories, making it something to only have once in a while.If you really want a caprese, split it up with a friend or two.

Who doesn't like a decadent Cuban sandwich?While this may be one of the unhealthiest sandwich options you could order, Ansari assures that you can still order the delicious panini, without having to feel guilty about it.You can change portions on sandwich items at Panera Bread.She says you can make the sandwich healthier by changing the bread.If you swap out the ciabatta for a rye bread, you can cut down on the calories.She suggests a lighter portion of the artisan ham, shredded pork, and Emmental cheese.

The panini has a lot of salt in it.If you really want the smoked pulled chicken sandwich, use the "You Pick 2" option and follow the advice of Jim White.You'll be good to go if you pair it with a cup of soup.

It's easy to think this sandwich is healthy.The title can be misleading when it comes to turkey and things like apple and cranberry walnuts.He says that having these healthy options can be obtained in other ways, such as just eating a whole apple or having cranberries with walnuts in a trail mix with other seeds and dried fruits.60 percent of the recommended saturated fat intake can be found in this sandwich, and just a little above half of recommended sodium intake for the day.You will want to split this sandwich in two.

The American classic is white bread and cheese.The combo of oozy grilled cheese and a cup of warm tomato soup is comforting.Grilled cheese is the ultimate comfort food, but it's not exactly health food.The sandwich is made with bread and cheese and lacks any fruits or veggies.Because the white bread contributes to this sandwich's high saturated fat to fat ratio, sub it for the healthier whole grain for your half sandwich, and we know you'll be tempted to pair it with the high-fat, creamy tomato soup.

This sandwich has a moderate amount of calories.Anything that has more than half of a day's worth of sodium is not ideal to eat in one sitting, regardless of the fact that this sandwich has less calories and less fat than its more healthy counterparts.

They add more salt and pepper to their ham because it's super salty.To keep your levels in check, ask them to hold the S&P, and then go with the half-sandwich option with a cup of fruit.

This sandwich is a good alternative for people who like salad.Because of the layer of heart-healthyavocado, the fats you see in the nutrition include monounsaturated ones that play an important role in lowering elevated cholesterol.The sandwich is high in salt, so be aware of your salt intake the rest of the day.

Is it tuna or not?That is the question.We say go for it.Tuna is one of the best fish for weight loss because it is a prime source of docosahexaenoic acid.The full sandwich has a lot of calories.She suggests ordering a half sandwich and having a salad with it.She suggests replacing the black pepper focaccia bread with whole wheat to add more fiber to the meal.

If you're looking for a filling meal that won't affect your fitness goals, this is a great option.Why?Let's take a quick look at the nutrition.Saturated fat is 35 percent of the recommended intake, the calories are 500 and the sodium is 38 percent.I promote lean beef.It has iron, which is a concern to Americans.Who said ordering steak was a bad idea?

Unlike homemade chicken salads, Panera makes theirs without mayonnaise, substituting it with a variety of healthier ingredients.This chicken salad contains a lot of grapes.Not only will grapes help you burn fat, but they're also good for you because they have an anti-oxidants called anthocyanin.

The turkey sandwich on whole grain is a good option, but there's a simple hack to make it even better.Adding a source of heart-healthy fat to it is what I would recommend.It provides a good source of fiber.Pair this sandwich with a piece of fruit if you don't want the salty bag of chips."I would ask for either light mayo or the mayo on the side if I chose mustard," says Ansari.

About 30 percent of heart attacks, strokes and deaths from heart disease in people at high cardiovascular risk can be prevented by a Mediterranean diet that includes a lot of vegetables, according to a study in the New England Journal of Medicine.

This isn't a traditional sandwich, but we think it deserves to be ranked because it's listed under that category on the menu.It is the healthiest choice because it is low in all of the vitamins and minerals that can cause health problems if eaten in excess.If you're looking to eat a whole sandwich without having any leftover, this is the one for you.

These salads will keep you full and focused for hours after you eat them.Some of them are best left unordered because of their dressings.If you opt for a lighter dressing that's on the side, a disastrous dish will almost always turn into a balanced, healthy meal.

Read on to find out how your favorite salad did in this clash, and how to maximize the health benefits of the lesser plates.

This salad isn't the worst thing on the menu, we're looking at you, bread bowl.There are a few ways to cut down on the fat, sodium, andProtein contents.If you order the salad as a "pick two", you will get bacon and the dressing on the side.Clients should be in control of how much dressing is added to their meals.I would ask for a side of lemon juice and a fat-free dressing on the side.

"I like this salad and eat it a lot," says Rizzo."Although the fat is high, most of it is healthy fat, likely from the olives, nuts, and oils."The salad has high levels ofProtein for a vegetarian option.Asking for the cheese on the side will cut down on some of the fat.You can always choose a Pick Two.

The 21 grams of sugar in the white balsamic with apple flavor vinaigrette and the inclusion of apple chips make this salad not as healthy as it could be.A simple drizzle of balsamic and olive oil is all you need to make a delicious meal.

The higher salt content makes this unhealthier.The Spicy Thai Salad with Chicken has 970 milligrams of sodium, which equates to 42% of the daily allowance.The salad also has more calories than other salads on the menu."If you want to slim this salad down further, you may opt out of the extra calories in the wonton strips."If you want to minimize the extra fat and calories that may be coming from the salad dressing, dip your fork in it with each bite of salad.

The caesar dressing from Panera is 450 calories and 28 grams of fat, but it's still not healthy.This salad is not as healthy as some of their other options.If you want to get this classic choice, you need to ask for the dressing on the side to save yourself some calories and fat.

The Southwest Chile Lime Ranch Salad with Chicken is definitely on the healthier side.It's high in fat, which can accumulate around your midsection if you eat too much."What really sets the fat content high in this salad is the avocados, ranch, feta cheese, dressing, and masa chips."Asking for all of the ingredients on the side will make this salad even more health-conscious.

Is there bacon and poppyseed in the salad?We are looking for a match in a meal.While she agrees that this is one of the healthiest salads on the menu, she still would recommend ordering it with a lighter portion of bacon and cheese in order to reduce the saturated fat and sodium contents.The base of the salad was praised by her.She says adding green leafy veggies to the diet can help reduce the risk of chronic disease.

The powerhouse salad is hands-down the best without any modification recommendation.The dressing has only 410 calories in it, so you can use all of it.Adding fruit to the salad won't add a lot of calories, but it will add some fiber and natural sweetness.It was delicious!

The salads that were separated were not fit for a meal on their own.These have the potential to add a bit of nutrition to your lunch hour.

"A Greek salad is usually a healthy option, but the olives and feta cheese make the sodium on this side a bit high."Choose a garden salad without cheese if you're concerned about the amount of salt in it.

The four main components of this salad are romaine lettuce, asiago-parmesan, Caesar dressing, and croutons.We recommend lightly using the dressing.

Panera is best known for its "pick two" soup, salad, and sandwich options, but any true fan of the restaurant has probably tried the mac & cheese.There are many variations of the cheese pasta as well as an alfredo pasta.

The BBQ Chicken Mac & Cheese is the worst pasta dish on the menu.If you follow a 2,000- calories-per-day diet, one large serving of this dish will cost you 1,140 calories.The saturated fat intake is through the roof at 36 grams.You should have no more than 10 grams of saturated fat per day in order to steer clear of cardiovascular disease according to the 2015-2020 Dietary Guidelines.The American Heart Association recommends limiting saturated fat consumption to 13 grams a day, which means that this dish alone contains nearly three days' worth.This meal has 27 grams of sugar, all of which is added thanks to the BBQ sauce.The Kitkat candy bar has 21 grams of sugar.

Adding crumbled bacon to a vat of noodles and cheese is a sure way to increase the saturated fat and sodium content, as well as calories.Total and saturated fat are all off the charts.The "blend of rich cheeses" contributes to the high fat content.The portion size of this meal is problematic.Two cups?A lot of noodles and cheese.If you want to cut all of these numbers in half, go for the small cup size.

The bacon and BBQ chicken versions are better for you in terms of nutrition.A large serving of this pasta will cost you more than your entire day's worth of salt.How much salt is there?If you fill a quarter of the stuff, you should have enough to eat throughout the day, not just one bowl of mac & cheese.

When mac & cheese is served in its most simple form, it's a healthier option.This doesn't mean you should order it in a bread bowl.The carbs in this dish would go from 66 grams to 163 grams if you did.That's more than what you get in three plain Thomas bagels.The fat content in this dish is too high for it to be considered healthy.

The healthiest pasta dish on the menu is Chicken Tortellini Alfredo.The BBQ Chicken Mac & Cheese bowl has 13 times more sugar than the one with half of the salt in it.