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Long John Silvers Nutrition

Written by Sky Taylor, Diet Bites

Best Choices for Dieters

Arr, maties, another good stop for fast food featuring fish which holds healthy heart benefits.

Breakfast:Since Long John’s doesn’t do breakfast for obvious reasons, we recommend that you either drop off at the Subway for the 270 calorie Egg & Cheese on Deli Roll OR that you enjoy a bowl of yummy cereal sprinkled with sliced fruit and dunked in skimmed milk.

Allowing about 300 to 400 calories for breakfast is a great number to shoot for as breakfast often contains lower calorie foods than lunch and dinner meal times.

Eggs, hot and cold cereals, milk, juice, English muffins, small bagels, whole grain toast, small pancakes and waffles - as well as fresh fruit make excellent choices, as well as the most popular choices for breakfast time. Just about everyone of the foods listed contain close to 100 calories each.

Vegetables for Breakfast Challenging to Put Into the Menu

The only group that gets shoved to the back where this meal is concerned is the Vegetable Group. It's hard to face a bowl of boiled carrots or steamed broccoli in the morning, yet we can face a runny egg and toast.

To get more vegetables into your day, exchange that runny egg and toast for a super omelet; pack it with sauteed chopped and sliced vegetables such as mushrooms and bell peppers.

You can even add beauty to the omelet by using different colors of bell pepper. If you opt for cheese, then it should be of the reduced fat variety.

As to those other all-important Food Groups, we can easily pull our breakfast together by choosing one food each from the groups. For grains, it would be the whole grain cereals as well as the bagels, pancakes and waffles.

Pull a fruit from the Fruit Group and add it to the cereal or on top of the pancakes and such.

Pull a protein by eating a boiled egg. And pull a dairy selection via a cup of reduced fat milk.

This is how a healthy breakfast comes together.

And if you can't fit the Vegetable Group in the meal, then double-up on vegetables for lunch. Using steam is an excellent cooking mode as it locks in flavors and freshness.

Now let's get back to Long John Silvers for lunch time, shall we?

1 Day Diet for Long John Silver's

Lunch Menu

What's on the lunch menu? Healthy fish - and to keep it as healthy as possible, let's opt to add Grilled Pacific Salmon to our meal plate. It contains a skinny 150 calories for not one - but two fillets and only five dietary fat grams.

Now if you add the Battered Alaskan Pollock, that's going to hike the caloric content to 260 calories per fillet and 16 grams of total dietary fat. That's not too bad for a fried fillet of fish - but here's the horrible news. There are 4.5 Trans fat grams in that one fillet of fried fish - not good at all.

These are balanced in an unhealthy manner by 4 grams of saturated fat.

There are also 35 mg of cholesterol in one fillet and almost 800 mgs of sodium (salt).

Frankly, the battered fish is too salty. Fish on its own has a salty flavor when its fished in the ocean. After all, it swims, lives and dines in the ocean all of its life.

If you must have something fried, then you're better off choosing the chicken plank from the menu for 140 calories, but take serious note as it also contains Trans fat - 2.5 grams.

Let's move to our next menu selection by choosing the Corn Cobette for 90 calories without the butter oil; add a bit of salt and pepper for seasoning and enjoy the flavor of the corn. Also add the Vegetable Medley for 50 calories to your meal.

If you're in the mood for soup, their Broccoli Cheese Soup contains 220 calories per order but it also contains quite a few total fat grams at a solid 18.

Skip the hush puppies, Jalapeno Cheddar Bites, and the fries and you'll gain a higher level of health in the process. The tartar sauce is also a monster at 100 calories per ounce - geesh! Reach for the ketchup or the zero calorie Malt Vinegar instead.

Dinner Menu

If you're dining during the dinner hour, you'll want to eat light as your body winds down for the day. Packing too much food into the gut this late in the day can trigger digestive issues such as heartburn, gas and bloating - particularly where fatty, high sodium menu choices are concerned.

Breakfast should be hearty, as well as lunch - but dinner needs to be more on the skeleton side.

We would suggest the Broccoli Cheese Soup menu selection for 220 calories for dinner, although it does contain more dietary fat than we'd prefer. Other fantastic selections include the following:

Freshside Grille® Salmon Entrée: 280 calories, 7 total dietary fat grams, only 2 saturated fat grams, 0 Trans fat grams, 50 mgs of cholesterol, 1,010 mgs of sodium.

All of the Grilled selections are fairly significant in sodium content, but such is life when fast food dining.

Also the fish in the grilled section are prepared much the same, some fish are naturally saltier than other specimens, particularly shellfish. There are also 27 carbohydrate grams and 27 protein grams in this entree.

Freshside Grille® Tilapia Entrée: 250 calories, 4.5 total dietary fat grams, only 2 saturated fat grams, 0 Trans fat grams, 60 mgs of cholesterol, 820 mgs of sodium, 27 carbohydrate grams and 25 protein grams.

Freshside Grille® Shrimp Scampi Entrée: 330 calories, 15 total dietary fat grams, only 3.5 saturated fat grams, 0 Trans fat grams, 135 mgs of cholesterol, 1,230 mgs of sodium, 29 carbohydrate grams and 20 protein grams.

Suggested Snacks

Be sure to incorporate a couple pieces of fruit, such as two small plums, for a mid-afternoon and a late evening snack.

Keep in mind that this Long John Silver's meal planner is not intended to mirror a healthy meal suggestion rather to provide a pattern for dieters who do fast food now and then.

Daily menu suggestions are based on calories but as a wise dieter - and yes, you are because you're reading Diet Bites - you need to base your selections on the food composites as well in the areas of fat distribution, cholesterol, sugar as well as other nutritional elements.

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