Emily Bunce has gone from a size 20 to a size 10 - and now she's in running to take the crown at the Miss England 2015 pageant.
The 23-year-old biomedical scientist from Stoke lost more than three stone by embarking on a healthy eating plan and upping her fitness regime.
And it's not just Bunce's body that has been transformed. She's found new confidence after losing weight and has said she's never felt better.
Bunce struggled with her weight as a child and suffered from low confidence as a result. As a teenager she "burst into tears" because she couldn't find a prom dress that she liked in her size.
But it was graduating from university in 2013 that made Bunce change her lifestyle.
"I just didn't want to take my childhood angst with me into adulthood. Seeing some photos taken of me at my Leavers' Ball helped spur me on," she said, according to the MailOnline.
Determined to kick-start weight loss, Bunce joined Slimming World and began to implement changes in her diet.
She ditched processed sauces and cut down on pasta and cheese - the latter of which was previously a daily snack.
Now, healthy foods such as couscous and salad make up the majority of her diet, although she still allows herself the odd treat.
She's also introduced exercise into her week by joining a local cheerleading team.
"Why go to a gym and lift weights when you can lift people? I get bored with things like running so I found something unique that keeps me fit while being great fun," she said.
After she was crowned 'Miss Slinky' by members of her Slimming World group in 2014 for losing 3St 6Ibs, Bunce decided to enter the Miss Coventry competition.
She made it to the finals and went on to win the Miss Mercia crown in 2015.
Next weekend, she'll be strutting her stuff once more in the semi-finals of the Miss England pageant.
She said: "To win would be a dream come true. I hope my story will show people out there who think things won't get better that they can and will."
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From Obese To Half Marathon Runner, Without Counting Calories
Dad Loses Six Stone So He Could Ride Rollercoasters With Son
What Dietitians Would Eat At Milestones
Spicy Harissa Chicken (01 of68)
What's in it: Fontina cheese, lemon mint yogurt, quinoa pilaf and seasonal vegetables Calories: 650Total Fat: 35 grams Sodium: 1770 mg Sugar: 8 gramsProtein: 45 gramsExpert:Megan Wallace, registered dietitian based in Edmonton "I have ordered this one before because it is full of flavour. The protein will make it stick to your ribs and it is not fried or coated in a sweet sauce!" (credit:Twitter/MilestonesCa)
Ahi Tuna Tataki Salad (02 of68)
What's in it: Seared Ahi tuna, fennel, arugula, sliced egg and Mandarin orange vinaigretteCalories: 620Total Fat: 27 grams Sodium: 960 mg Sugar: 26 gramsProtein: 55 gramsExperts:Rebecca and Reisha Harper, registered dietitians of Harper Nutrition "The tuna is an excellent source of essential Omega-3 fatty acids which help to protect your heart and lower your cholesterol. This salad's dressing is higher in sodium and sugar, so ask for the dressing on the side and then only use 1/2 the amount provided on your salad. This salad also provides 25 per cent of your daily iron needs." (credit:Twitter/MilestonesCa)
Top Sirloin With Peppercorn Sauce(03 of68)
What's in it: Signature seasoning served with seasonal vegetablesCalories: 370Total Fat: 23 grams Sodium: 720 mg Sugar: 0 gramsProtein: 37 gramsExpert:Vanessa Yurchesyn, registered dietitian based in Saint John"For dinner, I would choose the 8 oz. Top Sirloin (eating approximately half of this would be a healthy serving size) with a side of jasmine rice and seasonal vegetables. Beef is good for you, but it's important to keep the serving size in mind. 2.5 oz. of meat is a serving, so be mindful of how this restaurant’s serving of beef would fit into your daily protein recommendations." (credit:Calgary Reviews/Flickr)
Fire-Grilled Salmon(04 of68)
What's in it: Pineapple and pepper salsa, jasmine rice and seasonal vegetablesCalories: 640Total Fat: 31 grams Sodium: 920 mg Sugar: 9 gramsProtein: 44 gramsExpert:Chelsea Allen, registered dietitian of Chelsea's Healthy Kitchen"Salmon is a great source of healthy omega 3 fats. Choosing this dish helps you get at least one of your two recommended servings of fish per week. Substituting quinoa pilaf for the jasmine rice also adds more fibre to the meal. This dish has a more reasonable level of sodium than many of the other entrees on the menu, although it still contains more than half of the daily adequate intake!" (credit:Twitter/Milestones_Vic )
Spicy Tuna Tacos (No Fried Avocado)(05 of68)
What's in it: Seared, pepper crusted Ahi tuna, cilantro lime slaw, avocado cream and crispy avocado Calories: 580Total Fat: 38 grams Sodium: 1040 mg Sugar: 9 gramsProtein: 21 gramsExpert:Andrea D’Ambrosio of Dietetic Directions based in Waterloo"If you are a spicy tuna fan, you will agree that these sound delicious! Taking a closer look at the nutrition, I was pleased to see that it is more reasonable than many of the other entrées. Be sure to to say no to the fried avocado." (credit:Twitter/MilestonesCa )
Tomato Basil Penne(06 of68)
What's in it: Tomatoes, spinach, fresh basil, goat cheese and gluten-free breadCalories: 680Total Fat: 23 grams Sodium: 930 mg Sugar: 10 gramProtein: 15 gramsExpert:Andrea Falcone, registered dietitian based in Toronto"This is one of the lower sodium ones, as once again, most of the sodium is hidden in the sauces. Ask for the dish to be made with less sauce, add grilled chicken and take half home with you for the next day’s lunch. Since the pasta is a healthy version of carbohydrate, you can ask to remove the gluten-free bread that comes with the meal. Starting with a small house salad or adding in vegetables to the dish will help you get your veggie intake too."
7 oz. Filet Mignon(07 of68)
What's in it: Signature seasoning served with seasonal vegetablesCalories: 230Total Fat: 10 grams Sodium: 930 mg Sugar: 0 gramsProtein: 30 gramsExpert:Megan Wallace, registered dietitian based in Edmonton "Who doesn't love a good steak? I would skip the mashed potatoes as they are usually filled with plenty of butter and cream, and go for the rice to make for a lighter side. Adding some seasonal vegetables and the horseradish creme sauce to satisfy my tastebuds without widening my waist."Photo: Eating Your Content
The Chopped Salad (Without Tortilla Chips)(08 of68)
What's in it: Grilled chicken, avocado, chickpeas, Feta cheese, red corn tortilla strips and lime cilantro vinaigretteCalories: 790Total Fat: 54 grams Sodium: 1750 mg Sugar: 10 gramsProtein: 35 gramsExpert:Chelsea Allen, registered dietitian of Chelsea's Healthy Kitchen"With chicken, chickpeas, and feta cheese, this salad has tons of protein to keep you satisfied. It also contains a whopping 14 grams of fibre! Order the dressing on the side and use only one to two tablespoons to cut down on the calories and sodium."
Kid Mini Burgers(09 of68)
What's in it: Two mini burgers topped with cheddar cheeseCalories: 450Total Fat: 27 grams Sodium: 760 mg Sugar: 4 gramsProtein: 16 gramsExpert:Andrea D’Ambrosio of Dietetic Directions based in Waterloo"Try getting away with ordering off the kid’s menu! Truthfully, this is a better portion for an adult and the nutrition is far less outrageous. Keep in mind that this burger does not include side dishes, which add up quickly in calories, sodium and fat. Caution, a side of yam fries adds additional 600 calories and 720 mg sodium." (credit:Twitter/Cakebrain)
Mixed Green Salad Starter Size (On Its Own) (10 of68)
What's in it: You can customize this oneCalories: 450Total Fat: 40 grams Sodium: 750 mg Sugar: 2 gramsProtein: 11 gramsExpert:Expert:Megan Wallace, registered dietitian based in Edmonton "For lunch, I would recommend the mixed green salad topped with grilled chicken or grilled salmon and mandarin vinaigrette on the side. Lunch is a great time to get your serving of a green vegetable, and salads are especially popular during the warm summer months. Don't forget to add some protein to your salad to balance the meal." (credit:shutterstock)
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Chicken Grill Deluxe(12 of68)
What's in it: Grilled chicken, ranch dressing, pickles, wheat bun and additional toppings Calories: 320Total Fat: 13 grams Sodium: 790 mg Sugar: 5 gramsProtein: 23 gramsExpert:Justine Chan, registered dietitian of High Point Wellness Centre"In this instance, grill generally means lower in fat because the chicken breast has been grilled. Compare this to the Chubby Chicken Burger where the chicken breast is breaded — it has nearly double the amount of fat and sodium."
Breakfast Wrap (13 of68)
What's in it: Eggs, cheddar cheese, double-smoked hickory roasted bacon and tortilla Calories: 230Total Fat: 12 grams Sodium: 490 mg Sugar: 1 gramProtein: 13 gramsExpert:Justine Chan, registered dietitian of High Point Wellness Centre"This balanced breakfast option includes three out of four food groups and it’s got enough protein to keep you satisfied on the least amount of sodium and trans fat compared to the other breakfast items. Add a fruit or a yogurt and you’re good to go! The best part of breakfast is you can make it your own by also incorporating some of your own favourite grab-and-go foods from home."
Baby Burger(14 of68)
What's in it: Beef patty, ketchup, hamburger bunCalories: 240Total Fat: 8 grams Sodium: 430 mg Sugar: 5 gramsProtein: 12 grams Expert:Sue Mah, registered dietitian and president of Nutrition Solutions "Portion control is key when eating out. When you choose smaller portions, you're automatically getting fewer calories, fat and sodium. The Baby Burger is about half the size of the Mama Burger and two-and-a-half times smaller than the Papa Burger. Hold the fries, stick to water instead of pop, and round out the meal with your own fruit and veggies."
Chicken Caesar Salad (With A Side Of Fries) (15 of68)
What's in it: Grilled chicken, shredded Parmesan cheese, light ranch dressing, croutons Calories: 340 (salad serving)Total Fat: 18 grams Sodium: 1180 mg Sugar: 4 gramsProtein: 25 gramsExpert:Amanda Li, registered dietitian of Nutrition. Wellness. Simplified."You got your veggies, protein and carbohydrates. I would personally omit the croutons and use only half of the Caesar dressing, to save room for my side of kid’s size thick-cut French fries. Choose the regular full-fat dressing over the 'light' version as it contains monosodium glutamate and more sugar and sodium." (credit:Kesu01 via Getty Images)
English Muffin Cheese N' Egger(16 of68)
What's in it: English muffin, egg, cheddar cheese and margarine Calories: 330Total Fat: 17 grams Sodium: 640 mg Sugar: 1 gramProtein: 15 gramsExpert:Winne Hung, registered dietitian of Health Quartet"I always like to have eggs at breakfast as a source of protein and this option is relatively lower in sodium when compared with other items on the breakfast menu."
Veggie Deluxe Burger(17 of68)
What's in it: Veggie burger patty, wheat bun, light ranch dressing, mozzarella cheese, additional toppingsCalories: 440Total Fat: 21 grams Sodium: 1,200 mg Sugar: 9 gramsProtein: 17 grams Expert:Nicole Osinga, registered dietitian based in Oshawa, Ont "This gives you a nice 17 grams of protein and a low calorie count. Ask for a garden salad on the side." However, watch out for salt, this dish is high in sodium!
Classic Bacon And Eggs (18 of68)
What's in it: Two eggs, double smoked hickory roasted bacon and toast Calories: 550Total Fat: 27 grams Sodium: 940 mg Sugar: 2 gramsProtein: 29 gramsExpert:Amanda Li, registered dietitian of Nutrition. Wellness. Simplified."Skip the two slices of toast and just enjoy your eggs and bacon. You’ll save 315 calories and 430 mg of sodium, almost one-third of your daily recommended intake!"
Buddy Burger(19 of68)
What's in it: Small beef patty, bun, Teen sauce and additional toppings Calories: 310Total Fat: 13 grams Sodium: 670 mg Sugar: 9 gramsProtein: 13 gramsExpert:Winne Hung, registered dietitian of Health Quartet"This is a better option on the burger menu as the amount of fat (and saturated fat) and its sodium content is more reasonable based on the portion size."
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Starters: Shrimp Cocktail (21 of68)
Chilled black tiger shrimp with a zesty martini cocktail sauce.Calories: 126 Total Fat: 0.8 grams Sodium: 653 mg Sugar: 2 gramsProtein: 26 gramsExpert:Winne Hung, registered dietitian of Health Quartet based in Vancouver"I like to start off with a light option and this dish provides 26 grams of protein per serving and it's low in fat. I would go easy on the martini sauce to keep the sodium intake low. I usually have 1/3 of the sauce left in the glass."
Keg Cuts: Top Sirloin (6 oz)(22 of68)
Served on garlic mashed potato, bacon-sautéed Brussels sprouts, and maple butter (different sides shown here).Calories: 287 Total Fat: 12 grams Sodium: 581 mg Sugar: 2 gramsProtein: 37 gramsExpert:Nita Sharda, registered dietitian of Carrots & Cake based in Winnipeg"The 6oz top sirloin is a good choice. Loaded with iron, this cut of beef isn't quite as high in saturated fat. Opt for a Caesar salad, maybe with half the dressing, and pair it with asparagus spears and a baked potato." (credit:Facebook)
Starters: Scallops And Bacon (23 of68)
Served with a zesty martini cocktail sauce.Calories: 226 Total Fat: 12 grams Sodium: 690 mg Sugar: 4 gramsProtein: 19 gramsExpert:Noony Santos Paletta, of iUBER Welness in Vancouver. "If I was looking for something really light, I would order the scallops and bacon, which provides only 226 calories with an adequate amount of protein and pair it with the mixed green salad. This meal would leave me some room to enjoy the mango brûlée." (credit:The Keg)
Steak Sandwich (Lunch)(24 of68)
Grilled and sliced flat iron steak on garlic toast, served with sautéed field mushrooms.Calories: 872 (full serving) Total Fat: 54 grams Sodium: 1216 mg Sugar: 6 gramsProtein: 49 gramsExpert: Maria Thomas, registered dietitian and owner of Urban Nutrition based in Vancouver "With the half sandwich combo, I would get a pretty good balance of protein-carbohydrate-veggie mix. It is a bit high in carbohydrates for a lunch meal at 62 grams of carbohydrates, and I typically suggest most clients to aim for approximately 30 grams at lunch. I would most likely have a lighter dinner that evening, focusing on veggies and lean protein to balance out my day." (credit:Instagram/snowshoer)
Keg Cuts: Manhattan Cut New York (25 of68)
Artisan greens, black beans, charred corn, field mushrooms, tomatoes and fresh avocado with a mango sesame dressing, topped with pine nuts.Calories: 449Total Fat: 22 grams Sodium: 788 mg Sugar: 2 gramsProtein: 57 gramsExpert:Shauna Lindzon, registered dietitian based in Toronto "Since the Keg is a steakhouse, I am compelled to choose one of their specialties. The 7 oz. of steak is just enough for me. The Keg offers a mixed green salad with a vinaigrette dressing which would go great with a steak. I tend to avoid creamy dressings at restaurants, because of the high fat and calorie content." (credit:Instagram/renaissance_khan)
Lobster And Shrimp Dinner Salad (26 of68)
Artisan greens, black beans, charred corn, field mushrooms, tomatoes and fresh avocado with a mango sesame dressing, topped with pine nuts.Calories: 929 Total Fat: 68 grams Sodium: 716 mg Sugar: 18 gramsProtein: 33 gramsExpert:Nadia Vidas, of iUBER Welness in Vancouver. "Not in the mood for steak, go for fish or seafood! The lobster and shrimp salad’s seafood is high in omega 3 fatty acids, and is a good source of selenium, which is an antioxidant with properties to fight cancer. This dish has a ton of vegetables and in addition, you’ll increase your fibre intake with the black beans and charred corn. Ask for the dressing on the side or to toss your salad in half the salad dressing normally served."
Baked Sea Bass(27 of68)
Served on a fresh chilled quinoa salad and steamed asparagus. Topped with tomato cucumber salsa.Calories: 552Total Fat: 12 grams Sodium: 1535 mg Sugar: 9 gramsProtein: 44 gramsExpert:Shallah Panjwani, registered dietitian of AAA Nutrition based in Vancouver "This low fat and fragrantly flavoured fish dish is low in calories and an excellent source of protein, selenium and essential Omega-3 fatty acids." (credit:Instagram/juan_andresss7)
Supreme Chicken Breast(28 of68)
Pan seared and roasted. Served with garlic mashed potato and broccolini. Finished with demi-glace.Calories: 632Total Fat: 32 grams Sodium: 756 mg Sugar: 6 gramsProtein: 53 gramsExpert:Kiran Bains, registered dietitian of Edo Vivo in London, Ont. "I like to opt for poultry meat over red meat as much as possible. I must confess, I love the Keg’s garlic mashed potatoes that come with this dish! Though many dishes are high in sodium, I like to plan my day around my outing and make sure I watch everything else I’m eating that day."
Thai Chicken (29 of68)
Boneless chicken breast served on garlic mashed potato. Topped with sautéed onions, bell peppers and asparagus in sweet chili sauce.Calories: 824Total Fat: 27 grams Sodium: 1955 mg Sugar: 43 gramsProtein: 70 gramsExpert:Shauna Lindzon, registered dietitian based in Toronto "The indulgence here is the mashed potatoes. I like that it is served with three different colours of vegetables." (credit:Instragram/daimanuel)
Pistachio Crusted Salmon(30 of68)
Served on garlic mashed potato, bacon sautéed Brussels sprouts, and maple butter.Calories: 1257Total Fat: 95 grams Sodium: 1256 mg Sugar: 19 gramsProtein: 57 gramsExpert:Nita Sharda, registered dietitian of Carrots & Cake based in Winnipeg"Nuts and fish! The best of both worlds when it comes to getting your daily dose of healthy fats. This type of dish will not only keep you full for longer but it offers good-for-you fats that keep your ticker functioning the way it should." You can split this meal with someone to cut down on calories and sodium.
Grilled Top Sirloin Salad (31 of68)
Sliced on greens, tossed with vegetables, bocconcini cheese and pine nuts. Served with an herb vinaigrette.Calories: 929 Total Fat: 68 grams Sodium: 716 mg Sugar: 18 gramsProtein: 33 gramsExpert:Patricia Chuey, registered dietitian based in Vancouver"For those who rarely eat red meat, but like it occasionally for a boost of iron, try the sirloin salad. For a drink, have water or a refreshing light drink like club soda with a squeeze of lime or cranberry." (credit:Instagram/livelovendate)
Keg Cuts: Filet Mignon (32 of68)
Tenderloin wrapped in applewood smoked bacon and served with Béarnaise. Calories: 600 (7 oz)Total Fat: 41 grams Sodium: 912 mg Sugar: 3 gramsProtein: 49 gramsExpert:Noony Santos Paletta, of iUBER Welness in Vancouver. "I don’t go to steak houses very often so when I do, I have steak! I wouldn’t compromise on the items I like, but I would share my order with my husband or one of my three children. We would split the 10 oz filet mignon and a baked potato (to share the 1284 calorie burden!). We would each order the mixed vegetables as well. I would likely skip dessert or order one dessert for the whole family." (credit:Twitter/gterryg)
California Club Sandwich (33 of68)
Grilled chicken, smoked applewood bacon, avocado, tomato and lettuce.Calories: 980Total Fat: 54 grams Sodium: 1549 mg Sugar: 9 gramsProtein: 51 gramsExpert:Nadia Vidas, of iUBER Welness in Vancouver. "I love the idea of grilled chicken with a touch of bacon, avocado, tomato and lettuce. I would ask for whole grain bread and no spreads. Next, balance it off with loads of veggies by ordering a spinach salad with dressing on the side." (credit:Foodspotting/ Christine DePencier-Warner)
Mango Brûlée (Sweet Mini)(34 of68)
Mango infused, with a caramelized crust.Calories: 227 Total Fat: 14 grams Sodium: 32 mg Sugar: 12 gramsProtein: 6 gramsExpert:Winne Hung, registered dietitian of Health Quartet based in Vancouver"If I really want to have something sweet to finish off, this is a better option as the portion is more reasonable after a huge meal and relatively lower in fat and sugar if compares with other dessert options." (credit:ntrlhgh/Instagram)
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Lemon Baked Salmon Filet(36 of68)
Calories: 340 (whole serving with wild salmon)Total Fat: 11 grams Sodium: 260 mg Sugar: 4 gramsProtein: 51 gramsExpert: Michelle Shepherd, registered dietitian based in Langley B.C."Salmon is packed full of anti-inflammatory omega 3s so this is a great lunch choice. The goal is to choose fatty fish about twice a week. I like that more than half the plate is colourful veggies, that’s a guideline I teach all of my clients and can sometimes be hard to meet when eating out. The only swap is that I’m not a fan of 'low fat' dressings because they’re usually higher in added sugars. Try a balsamic vinaigrette instead."
Hail Kale Caesar(37 of68)
Calories: 670 (whole serving with bacon)Total Fat: 8 grams Sodium: 1060 mg Sugar: 6 gramsProtein: 22 gramsExpert: Jodi Robinson, registered dietitian based in Grimsby, Ont."I love Caesar salad and the kale addition is a nutritious feature. I don't eat pork so I'd opt out for the bacon, and dressing on the side is a must, since restaurants are notorious for over-doing the salad dressing, making an otherwise calorie-conscious meal very high in calories."
Vegetarian Thin Crust Individual Multigrain(38 of68)
Calories: 380Total Fat: 12 grams Sodium: 590 mg Sugar: 8 gramsProtein: 20 grams Expert: Andrea D'Ambrosio, dietitian based in Waterloo, Ont. "This is a good pizza option for 380 calories, 6 grams of saturated fat, 590 mg of sodium, 20 grams of protein and 5 grams of fibre."
Santa Fe Salad With Dressing On The Side (39 of68)
You can also get a half-size order*Calories: 710 (on its own with dressing)Total Fat: 51 grams Sodium: 1390 mg Sugar: 16 gramsProtein: 18 grams Expert: Kristen Yarker, registered dietitian based in Victoria"Lots of veggies. Protein from beans (and fantastic fibre). By having your dressing on the side, you can control how much you add."
Boston's Lasagna (40 of68)
Calories: 380 (half order)Total Fat: 13 grams Sodium: 900 mg Sugar: 5 gramsProtein: 18 grams Expert: Surjeet Babbar, registered dietitian based in Windsor, Ont."Half order of lasagna has 380 calories and 900 mg sodium, whereas the baked [people may think 'baked' is a better choice] seven cheese ravioli half order has 480 calories and 1210 mg sodium. That amount of sodium is a little more than half of the daily suggested which is 2300 mg/day."
Mediterranean Salad With Grilled Chicken (41 of68)
Calories: 380 (entree size without the chicken)Total Fat: 29 grams Sodium: 980 mg Sugar: 10 gramsProtein: 9 grams Expert: Arin Tau, registered dietitian based in Toronto "If you are looking for a hearty salad option, the Mediterranean salad provides a great balance, loaded with vegetables, a moderate amount of cheese and healthy fats from olives. I would recommend adding grilled chicken to the salad for an extra boost of protein which will help keep you full longer. I would also request the dressing on the side, allowing you to moderate the amount that actually makes it on to the salad, without it coming out drenched!"
Pollo Marinara Linguini (42 of68)
Calories: 430 (with whole wheat linguine) Total Fat: 6 grams Sodium: 810 mg Sugar: 6 gramsProtein: 26 grams Expert: Andrea D'Ambrosio, dietitian based in Waterloo, Ont. "I love that this pasta uses a whole grain alternative to help slow digestion and keep you feeling full for longer. This entree contains 430 calories, 1 gram saturated fat, 26 grams of protein and 9 grams of fibre! The only downfall is too much sodium."
Chicken Tacos(43 of68)
Calories: 800 (whole serving with chicken)Total Fat: 47 grams Sodium: 1860 mg Sugar: 17 gramsProtein: 42 gramsExpert: Alka Chopra, registered dietitian based in Toronto"Good for lunch or dinner. I would make my own pick of vegetables and choose the grilled chicken breast. I also like the crunch of the tortilla chips, the freshness of the cilantro and the richness in vitamin A and C. I may also pair this with a vegetable soup."
Fried Chicken Wings(44 of68)
If you have to choose wings to share, go fried — yes, fried.Calories: 540 (starter size)Total Fat: 33 grams Sodium: 1520 mg Sugar: 1 gramProtein: 55 gramsExpert: Ivy Lam, registered dietitian based in Waterloo, Ont."The fried wings have the same amount of protein as oven-roasted and breaded versions, but less calories and sodium than both. Also, consider having a starter as an entree: it is a bit less expensive as the entree, and you can avoid having the temptation of the added side of fries on your plate."
Sante Fe Calzone(45 of68)
Calories: 470 (on its own) Total Fat: 16 grams Sodium: 610 mg Sugar: 4 gramsProtein: 23 grams Expert: Andrea D'Ambrosio, dietitian based in Waterloo, Ont. "This is impressive nutrition for Boston Pizza. With 460 calories, 2 grams of saturated fat, 560 mgs of sodium, 22 grams of protein and 7 grams of fibre. Order a fresh garden salad with balsamic or oil and vinegar dressing on the side."
Roasted Beet And Peach Salad(46 of68)
Calories: 700 (on its own with dressing)Total Fat: 57 grams Sodium: 720 mg Sugar: 19 gramsProtein: 13 grams Expert: Kasia Tupta, registered dietitian based in Toronto "This salad would most likely satisfy my craving and provide me with the crunch and nutrients in the vegetables, as well as protein in the chicken to keep me fuller longer. I would also most likely share some garlic bread with someone to make the meal balanced. I practice intuitive eating, which means checking in with hunger level before a meal and their fullness sensation throughout the meal."
Baked-Seven Cheese Ravioli(47 of68)
Calories: 870 (The full order with marinara sauce and without the salad side) Total Fat: 30 grams Sodium: 2410 mg Sugar: 10 gramsProtein: 41 grams Expert: Jodi Robinson, registered dietitian based in Grimsby, Ont."I will get a balanced meal of three out of the four food groups with this meatless meal and my ongoing craving for pasta and cheese will be fulfilled. The starter salad is a must because the tomato marinara does not offer an adequate vegetable serving. The serving will be too much for one meal [870 calories is often half of a person's calorie needs for the whole day], so I'll be taking at least half home for lunch or dinner the next day."
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NEXT: What Dietitians Would Eat At Tim Hortons
1/2 Twelve Grain Bagel And Sides (49 of68)
Half a twelve grain bagel served with a Swiss cheese slice, and a side of Harvest Vegetable Soup and green teaCalories: 330 calories (just the bagel) Total Fat: 9 grams Sodium: 580 mg Sugar: 6 gramsProtein: 10 grams Expert: Stefania Palmeri, registered dietitian based in Toronto "Having a half portion of a multi-grain bagel helps to maximize the amount of fibre you get from your grains, while keeping portions controlled. Adding a slice of cheese increases the protein and always ensure there is a source of vegetables. The Harvest Vegetable Soup is one of the lowest calorie and lowest sodium choices on the menu. To drink, a green tea adds a boost of antioxidants to your meal."
Ham & Swiss Sandwich On Whole Wheat(50 of68)
Calories: 390 (The original sandwich) Total Fat: 11 grams Sodium: 1230 mg Sugar: 4 gramsProtein: 24 grams Expert: Andrea Miller, registered dietitian based in Whitby, Ont. "Skip the ranch dressing, go for extra veggies and mustard; have a yogurt and fruit parfait and a water or coffee or tea with milk. I also encourage my clients to custom order their sandwiches — extra veggies, less dressing/sauces, limit the cheese and added salt. Watch out for the hidden calories in specialty coffees which are often like a hot milkshake in disguise!"
Chili Bowl (With Whole Wheat Bun) (51 of68)
Calories: 290 (without the bun) Total Fat: 16 grams Sodium: 1180 mg Sugar: 5 gramsProtein: 18 grams Expert: Shauna Lindzon, registered dietitian in Toronto "Considering that fast food is typically low in fibre, I made sure that each meal had choices that were higher in fibre than other options on the menu. If I did eat a meal at Tim Hortons, I would definitely make sure that I watched my sodium intake for the rest of the day!"
Chicken Salad Wrap Snackers, Harvest Vegetable Soup And Milk(52 of68)
Calories: 80 (just the soup) Total Fat: 0.4 grams Sodium: Not available online Sugar: 3 gramsProtein: 4 grams Expert: Stefania Palmeri, registered dietitian based in Toronto "The Chicken Salad Wrap Snacker has the least sodium of the wraps and provides both a source of carbohydrates and protein. Adding a harvest vegetable soup to your meal is a low calorie choice that will add in a serving of vegetables. A carton of white milk will round out your meal with a serving of dairy and a little more protein to keep you satisfied." (credit:Twitter)
Grilled Breakfast Wraps With Turkey Sausage With A Small Cappuccino (53 of68)
Calories: 260 (just the wrap)Total Fat: 10 grams Sodium: 790 mg Sugar: 0 gramsProtein: 18 grams Expert: Debora Sloan, registered dietitian of Debora Sloan Healthy Solutions based in Ottawa"At only 260 calories for the wrap you get a good amount of protein and a few grams of fibre to help keep you satisfied through the morning. Choosing the turkey sausage saves you a ton on saturated fat, sodium and calories, and the wrap itself is less of a carb load than a bagel or a bun. For most of us, breakfast isn't complete without a coffee. The 60 calorie small cappuccino is [a] delicious treat that also provides protein, along with the benefits of [a] serving of milk offering calcium, and vitamin D."
Chicken Salad Sandwich With Chicken Noodle Soup.(54 of68)
Calories: 440Total Fat: 10.5 grams Sodium: 1600 mg Protein: 25 grams Expert: Patrick Tremblay-Sabourin, registered dietitian based in Winnipeg"This meal would be consider well-balanced, as it contains a good source of carbohydrates, protein and fibre. The carbohydrates will provide you with a quick boost of energy to help you keep up with your busy schedule." (credit:https://jordanbrownblog2013.wordpress.com/)
Turkey And Wild Rice Soup With A Whole Wheat Bun (55 of68)
Calories: 130 (without the bun) Total Fat: 1.5 grams Sodium: 660 mg Sugar: 1 gramsProtein: 3 grams Expert: Nita Sharda, registered dietitian of Carrots & Cake based in Winnipeg "I based my selection on how full these foods would make me feel and overall sodium content. The Turkey and Wild Rice Soup with a whole wheat bun includes fibre. I'd also likely request light cream cheese for my bun." (credit:Yelp.ca)
Chipotle Chicken Wrap Snacker(56 of68)
Calories: 210Total Fat: 7 grams Sodium: 600 mg Sugar: 1 gramsProtein: 12 grams Expert: Shauna Lindzon, registered dietitian in Toronto "I first look for options that are higher in protein. I like to eat between 20 and 30 grams of protein at each meal. This helps keep my blood sugar levels steady and increases my satiety."
Strawberry Greek Yogurt With Mixed Berries And Almond Granola (57 of68)
Calories: 250Total Fat: 5 grams Sodium: 110 mg Sugar: 21 gramsProtein: 14 grams Expert: Debora Sloan, registered dietitian of Debora Sloan Healthy Solutions based in Ottawa"I like the idea of their Greek Yogurt Parfaits with Mixed Berries and Almond Granola. One of these is a pretty balanced meal or snack and fits the bill for a pre/post-workout snack. At 270 calories, eating half in the a.m. and putting the rest in the fridge for your p.m. snack may also be a good option. You've got a serving of fresh fruit, a bit of healthy fat from the nuts, calcium from the yogurt and an appropriate portion of healthy carbs and protein."
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NEXT: What Dietitians Would Eat At Swiss Chalet
Chalet Butter Chicken With Jasmine Rice (59 of68)
Serving Size: 542 grams (including only the rice, chicken and butter chicken sauce) Calories: 750Total Fat: 20 grams Sodium: 1560 mg Sugar: 7 gramsProtein: 47 grams Expert: Raman Khatar, dietitian at Food For Thought in Vancouver"Opt for the butter chicken on rice, with a side garden salad with fat-free Italian dressing — a little higher on calories at 790 calories (but with no more fat than the skinless quarter chicken and Mediterranean salad) and almost 50 grams of protein. This fares better then the vegetable chicken stir fry and Thai chicken curry — which both are higher in calories and fat than the butter chicken. Really, you can treat yourself and enjoy almost anything as long as you include some vegetables on the side, and most importantly, control your portions when dining out. I'm a true believer that all foods can fit."Cut back on the naan as well, or take the other half to work the next day.
Tuscan Tomato Linguine With Shrimp (60 of68)
Serving Size: 499 grams (without the shrimp) Calories: 790 Total Fat: 32 grams Sodium: 1420 mg Sugar: 19 gramsProtein: 23 grams Expert: Shaistha Zaheeruddin, founder and dietitian of Modest Nutrition"Eat only half of the serving. This is a huge serving with lots of carbohydrates. Have the other half packed to-go, and see if you can have that requested while ordering. You can also share it with someone else. Also, hold on the garlic bread, or have one piece if you must."
Veggie Burger Without The Bun (61 of68)
Serving Size: 102 grams (without mayo and buns)Calories: 210Total Fat: 10 grams Sodium: 510 mg Sugar: 0 gramsProtein: 21 grams Expert: Colleen McGuire of At The Table Nutrition in Vancouver "The veggie burger has 210 calories and 10 grams of fat (2 saturated) and 510 mg of sodium. Compare this to a hamburger with 280 calories (not much different) but also has double the fat at 21 grams.The garden salad adds only 50 calories and 105 mg of sodium. Add to that 2 Tbsp of Renee’s Italian dressing on the salad (ask for it on the side) for an additional 40 calories, 4 grams of fat and 270 mg of sodium. This meal contain significant amounts of protein and fibre – all of which will keep you satisfied so that you do not want more food!"
Quarter Chicken Dinner (62 of68)
Serving Size: 142 grams (white meat skinless)Calories: 220Total Fat: 6 grams Sodium: 340 mg Sugar: 0 gramsProtein: 44 grams Expert: Raman Khatar, dietitian of Food For Thought in Vancouver"Getting it without skin cuts down the amount of fat in half. Order this dish with a side Mediterranean cucumber and tomato salad with Greek dressing, instead of fries and gravy. Total meal tops out less than 400 calories, 19 grams of fat and has almost 50 grams of protein."
Spinach Chicken Salad (63 of68)
Serving Size: 365 grams (with dressing and no tortilla chips)Calories: 310 Total Fat: 8 grams Sodium: 800 mg Sugar: 17 gramsProtein: 40 grams Expert: Shareen Ruddock, dietitian with Better Choice Nutrition Consulting in Halifax"If you are looking for a salad option, this is a good choice. If you hold the tortilla strips and ask for the dressing on the side, it will reduce the sodium content of the dish. Enjoy this dish full of hearty vegetables and savoury chicken breast. If you want to forgo dressing, use a wedge of lemon with some pepper to season your salad. And remember, check out the menu before you go to the restaurant, knowing what you want will decrease your chances of making a snap decision."
Soup And Sandwich Combo(64 of68)
Serving Size: 341 grams (just the soup)Calories: 200Total Fat: 5 grams Sodium: 1050 mg Sugar: 3 gramsProtein: 20 grams Expert: Lydia Knorr, dietitian based in Toronto "The soup and sandwich combo is definitely a healthier option over the traditional chicken and fries. While I agree that some of the newer salad entrees may even be slightly healthier, there will always be those patrons who want the traditional Swiss Chalet taste." For a sandwich option, try the lunch version of Rotisserie Chicken Club Wrap.
Sweet Heat Chicken Salad (65 of68)
Serving Size: 391 grams (without the dressing) Calories: 340 Total Fat: 9 grams Sodium: 600 mg Sugar: 18 gramsProtein: 40 grams Expert: Shaistha Zaheeruddin, founder and dietitian of Modest Nutrition Make this dish as an entree instead of relying on a chicken dinner, sauce and fries. For the dressing, Zaheeruddin suggests keeping it as a side instead of drenching your chicken with it.
Mediterranean Tomato And Cucumber Salad (With More Greens) (66 of68)
Serving Size: 266 grams (without the dressing) Calories: 150Total Fat: 10 grams Sodium: 650 mg Sugar: 5 gramsProtein: 4 grams Expert: Nicole Osinga,dietitian based in Oshawa, Ont. "Don’t forget that you have the freedom to create your own meal and mix and match sides! Use this opportunity to ramp up your veggies. For example, choose a side of the Mediterranean tomato and cucumber salad (and ask for balsamic vinegar and olive oil as a dressing) along with the fresh vegetable medley when you order your quarter chicken dinner, sans the white roll."
Healthier Alternative Quarter Chicken Dinner (67 of68)
Serving Size: 312 grams (just the chicken)Calories: 280Total Fat: 6 grams Sodium: 410 mg Sugar: 4 gramsProtein: 48 grams Expert: Shareen Ruddock, dietitian with Better Choice Nutrition Consulting in Halifax"This is tricky, we all love the skin, sauce, fries, roll, and butter, but sometimes we have to negotiate to provide the best nutrition for our bodies. Choose the following: white meat option, whole wheat roll, fresh vegetable medley or garden salad (with fat-free or regular Italian) or side cucumber and tomato salad with dressing on the side. If you have the sauce, pour a small bit (1 Tbsp) over your meat, dipping will increase the amount you use!"
Full Rack BBQ Side Ribs (68 of68)
Serving Size: 444 grams (with BBQ sauce)Calories: 1300 Total Fat: 85 grams Sodium: 1330 mg Sugar: 20 gramsProtein: 93 grams Expert: Raman Khatar, dietitian with Food For Thought in Vancouver"About 1/3 rack ribs with smokey BBQ sauce, with a side ramekin of creamy coleslaw only amounts to 500 calories, 600 mg sodium (much lower than most other options) and 32 grams of protein. You want to aim for over 30 grams of protein per meal."