Applebee's Nutrition Information

Whether dining at home or at a restaurant, you should follow federal dietary guidelines. The U.S. Department of Agriculture (USDA) says the key to a nutritious diet is to fill up on fruits, vegetables, whole grains and lean proteins. Eating at Applebee's can be a healthy experience if you choose wisely and control your portions.

Dietary Guidelines

On average, healthy adults need 1,800-2,000 calories and 60 to 65 g of fat a day and should limit saturated fat, cholesterol, sodium and added sugar, according to the USDA. Excess calorie and fat consumption can lead to obesity, heart disease and other chronic conditions. Consuming too much sodium can cause high blood pressure, which increases the risk of heart attack or stroke. All diets should be balanced with physical activity for weight maintenance and disease prevention.

Appetizers

Diners should share appetizers at Applebee's because many exceed the daily recommendations for fat and sodium. For instance, the chicken quesadilla grande has 90 g of fat and 4,090 mg of sodium, while the chili cheese nachos have 107 g of fat and 3,850 mg of sodium. Condiments that accompany appetizers and side dishes should also be limited. The appetizer dipping sauces and many of the salad dressings have more than 200 calories and 20 g of fat per serving.

Entrees

The ADA encourages diners to downsize portions whenever possible because large portions can lead to weight gain and subsequent health problems. For example, a 12 oz. New York strip steak has 250 more calories and 25 more gram of fat than a 7 oz. sirloin steak. Ordering a half-portion Oriental grilled chicken salad instead of the regular size will reduce calories by 550 and fat by 35 g.

Applebee's healthiest entrees are from the "Unbelievably Great Tasting and Under 550 Calories" and "Weight Watchers" menus. They are lower in calories, fat and cholesterol because they focus on healthy portion sizes, feature lean proteins, use healthy cooking methods and come with lower-calorie side dishes. Diners can also order healthily by avoiding deep-fried foods and dishes made with cream, butter and cheese. Healthy cooking methods include grilling, steaming, poaching, roasting, broiling and boiling.

Desserts

The ADA encourages diners to share desserts and save them for special occasions. Desserts contain a lot of added sugar, which is high in calories, causes dental cavities and is unhealthy for diabetics when consumed in excess. The chocolate chip cookie sundae and blue ribbon brownie at Applebee's also exceed daily recommendations for fat at 82 g and 63 g respectively.

Substitutions

Applebee's will substitute a salad, steamed vegetables or fruit for mashed potatoes, fries or onion rings. This decreases the calories, fat and cholesterol of a meal while adding fiber and essential vitamins and minerals. According to the USDA, fiber helps prevent heart disease, prevents over-eating and supports a healthy weight. Diners can also request whole wheat buns or bread for their burgers or sandwiches to increase the fiber content of their meal.

Allergens

Applebee's does not guarantee that any of their menu items are allergen free. Individuals with food allergies should alert restaurant staff and request ingredient information prior to placing an order to prevent allergic reactions.