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Nando’s healthy options


Eating out at restaurants is an enjoyable social experience that you shouldn’t have to miss out on for the sake of your health journey. Many people worry that going to restaurants always means overindulging, however, it is possible to eat healthily when eating out.

Nando’s is a ‘cheeky’ British classic, that caters for a variety of tastes. The food is primarily Portuguese style with peri-peri chicken as the signature dish. It is easy to find options on the menu that fit into a healthy eating plan.

It is completely ok to enjoy chips with your chicken when you really want them. The important thing is that this isn’t a frequent indulgence, and you focus on finding the motivation to get back to your healthy habits afterwards.

Science suggests that a reduced carbohydrate diet is the most effective diet for weight loss. Lower-carb diets are particularly effective for those who struggle with blood glucose control (e.g. people with type 2 diabetes). On top of this, eating plenty of non-starchy vegetables (e.g. broccoli or peppers), protein (e.g. meat or fish), and healthy fats (e.g. olive oil or nuts) has many health benefits.

To save you time and stress, the registered nutritionists here at Second Nature have gone through Nando’s menu and nutritional information and picked out some options that generally fit the bill of lower-carb balanced meals. Vegetarian options are marked with a (v).

Order without adjustments

These options can be ordered-as-is and enjoyed as part of a healthy diet plan:

  1. ¼ peri-peri chicken + corn on the cob + chargrilled veg
  2. 5 chicken wings + fino coleslaw + macho peas
  3. Chicken thighs + corn on the cob + fino coleslaw
  4. Caesar salad with chicken breast fillet
  5. House salad + halloumi cheese (v)

Order with a few adjustments

These options can be slightly adjusted to be healthier:

  1. Beanie burger + corn on the cob + fino coleslaw (v)
    Ask to swap the bun for a side salad
  2. Chicken burger + macho peas + fino coleslaw
    Ask to swap the bun for a side salad

Want to make losing weight feel easier?

The Second Nature app uses behavioural science to retrain your mind to make healthy choices automatically, so these stick in the long run. Join 150,000 people who’ve used Second Nature to make losing weight feel easier - the first step is to create your personalised plan with our quick quiz.

Enjoy less frequently

These are more indulgent options to be enjoyed, just less often:

  1. Any peri-peri chicken + garlic bread + coleslaw
  2. Any burger + peri-peri chips + corn on the cob
  3. Any pitta + peri-peri chips + coleslaw

Take home message

  • Enjoy chips or a burger bun when you really want one, then focus on staying motivated to return to healthy habits afterwards.
  • Reduced carb diets seem to be the most effective for weight loss.
  • If you don’t want to indulge, there are a number of healthy, lower-carb options you can order.

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