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It can be difficult to make healthy decisions when you’re pressed for time. If you only have 30 minutes to spare for lunch, fast food might seem like the best option, but you don’t have to settle. Ditch the drive-thru and order a well-balanced meal from any of these local restaurants. Your body will thank you later, we promise.
Culp’s Café
Off the beaten path, Culp’s Café is a great alternative to trying to beat the crowds on Brown St. They have a wide variety of healthy options, and it’s an establishment that has been a part of Dayton’s history since the 1930’s.
Your best bet is the hummus veggie salad, which is loaded with nutritious veggies like portabella mushrooms, tomatoes and cucumbers all over a healthy bed of romaine, mixed greens and spinach. The hummus offers a protein boost, but will shave a considerable amount of time off your wait, since it’s already prepared.
The “pick two” special offers you a little more variety, giving you a choice between a cup of soup, house salad, and half a sandwich. Keep it healthy by choosing a soup that’s broth-based, like chicken noodle as opposed broccoli and cheese, for example. Top your salad off with low or non-fat vinaigrette as opposed to ranch or bleu cheese.
Location: 1000 Carillon Blvd., Dayton.
Hours: Monday through Sunday, 11 a.m. – 3 p.m.
More info: Website | (937) 299-2277
Fusian
Fusian operates on a line-style serving system, so it’s an ideal pick for a quick lunch. At Fusian, you really have to try hard to construct a roll that’s over 500 calories, but here’s how to make the best decisions while ordering:
Definitely get your roll with brown rice, but when it comes to seaweed or soy, that’s entirely up to you. Tuna and salmon are your best bets when it comes to protein. While crab stick has fewer calories, the tuna and salmon offer the health benefits of omega-3s.
Load up on veggies but skip the cream cheese because it is full of saturated fat. Instead, replace it with healthy avocado. When it comes to the sauces, try getting your roll plain and dipping with low sodium soy sauce. If you must have sauce, get it on the side. You can certainly load up on other crunchy toppings like sesame seeds, chili flakes or masago.
Locations: 1200 Brown St, Dayton and 1024 Miamisburg-Centerville Rd, Dayton.
Hours: Monday through Sunday, 11 a.m. – 10 p.m.
More info: Website | Facebook | Instagram | Twitter
Whole Foods
If the line is too long at Fusian, pop on over to Whole Foods – it’s right next door. Help yourself to their all-encompassing salad bar; grab a soup, or even a plate of home-style dishes. They even have a sushi bar and usually there’s a selection of rolls that have already been prepared. All you have to do is grab-and-go.
As a rule of thumb, load up on veggies and make smart decisions when it comes to carbohydrates. Choose a complex carb like sweet potatoes, over regular mashed potatoes which can leave you feeling tired and sluggish if you eat too much.
Whole Foods usually has at least a few different protein-packed quinoa salads to choose from. This is a great option to ensure you’ll have energy through the rest of your work day.
Location: 1050 Miamisburg-Centerville Rd., Dayton.
Hours: Monday through Sunday, 8 a.m. – 10 p.m.
More info: Website | Facebook | Twitter | (937) 999-6880
Christopher’s
You can get in and out of Christopher’s in a flash if you order the soup and salad. Christopher’s has a huge selection of soups and home-made dressings, so it never has to be boring.
Other quick and healthy options would be items that require little to no cook time, such as the stuffed tomato plate or the Mediterranean wrap. If you worried about not feeling full enough, share the hummus plate as an appetizer. The plate comes with pita and veggies for dipping, but you could make it even healthier by asking your server to leave the pita off. Also, keep an eye on the specials list as its constantly changing.
Location: 2318 E Dorothy Ln., Kettering.
Hours: Monday through Saturday, 7:30 a.m. – 9 p.m. Closed Sunday.
More info: Website | (937) 299-0089
Tropical Smoothie Café
A full-sized smoothie at Tropical Smoothie Café can be a meal in itself, but if you’re not into liquid lunches, they offer a variety of menu items that should take 6 minutes or less to prepare.
The tacos from Tropical Smoothie would be a great choice for lunch. You have a selection of four different kinds including smoked jalapeno chicken, Korean BBQ steak, Thai chili steak, and cilantro lime fish. The tacos are ordered individually, so you can mix and match, or pair with a smoothie or their side items.
Even though their smoothies are low in fat, they are made with turbinado, unless otherwise requested. Be conscious about what you’re ordering, as some of the smoothies can be high in calories. If you’re lunching with a friend, ask if they’d like to share; you can have your drink split amongst two cups to better manage your portions.
Locations: 6221 Old Troy Pk, Huber Heights; 2642 Colonel Glenn Hwy., Fairborn; 3195 Dayton-Xenia Rd. Ste. 770, Beavercreek; 2307 Far Hills Ave, Dayton; 6241 Far Hills Ave, Centerville; 988 Miamisburg-Centerville Rd, Centerville.
Hours: Monday through Friday, 7 a.m. – 9 p.m. Weekend hours vary depending on location. Reference their website to find the location and times nearest to you.
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