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Panera Bread’s menu, as curated by a nutritionist

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When it comes to healthy meals on the go, we think Panera trumps all other fast food fare

Here are the best options if you're focused on healthy choices within the limits of the menu

CNN —  

From a nutritional standpoint, there’s much to love about Panera Bread’s offerings. In fact, when it comes to healthy meals to grab on the go, we think that Panera trumps all other fast food fare.

Whether you wish to select portion-controlled items from their “You Pick Two” menu or you appreciate the chain’s commitment to clean ingredients (all meals will be free of artificial preservatives, sweeteners, colors and flavors by the end of 2016, the company claims), you really can’t go too far astray at this health-conscious eatery.

But one cautionary note about beverages: Unless you’re burning lots of energy and can afford some extra carbs (perhaps training for a half-marathon), it’s best to pair your meals with water, tea or other unsweetened drinks, as many beverages at fast food chains contain well over a day’s worth of added sugars.

Here are the best Panera Bread options if you’re focused on healthy choices within the limits of the menu (which can change, even seasonally, and sometimes titles of dishes). We break it down by good choices for kids, athletes, drivers, vegetarians and vegans, as well as low-calorie, low-sugar, low-salt, gluten-free and low-carb options.

For kids

Our picks: Kids’ all-natural turkey chili with kids’ classic salad and squeezable yogurt

One of the healthiest options on Panera’s kids menu is the kids’ all-natural turkey chili, which contains 8 grams of fiber and 11 grams of protein, available in cooler seasons.

Pair it with a salad to encourage some brave green bites, and don’t forget about the squeezable yogurt, a fun treat that adds a calcium boost to the meal.

Other good options for kids include the low-fat vegetarian black bean soup and the low-fat all-natural chicken noodle soup. The sandwiches are higher in saturated fat, and all include nutritionally inferior white bread. And while the kids’ mac & cheese with white cheddar is delish, save it for the weekend splurge, as it contributes a generous amount of cholesterol-raising saturated fat.

Our pick: Tomato mozzarella flatbread and classic salad

For vegetarians

If cheese is your protein go-to on a vegetarian diet, then Panera’s tomato mozzarella flatbread should be at the top of your list. This flatbread satisfies with fresh mozzarella and tomatoes and basil pesto sauce, and it has only 460 milligrams of sodium. Add the seasonal salad to boost the protein and double the fiber content of the meal.

Note: The seasonal lentil quinoa bowl offers a hearty combination of protein-rich ingredients, including a nutrient-rich egg (if you haven’t heard, eggs – including the yolk – get the green light these days). The only downside of the lentil bowl: It will give you half of your sodium quota for the day.

For vegans

Our picks: Modern Greek salad with quinoa but without feta

It can be challenging to find nutrient-rich vegan options that please the palate, but this salad offers a tasty combo of kale, romaine, kalamata olives and heart-healthy almonds – all tossed with Greek dressing.

If you’re craving variety, you could get a half portion of the salad with a cup of the low-fat vegetarian garden vegetable soup, without pesto, or black bean soup as part of the “You Pick Two” menu, but it would drive sodium levels up for the meal.

Our picks: Seasonal salad with chicken (half) and low-fat vegetarian garden vegetable soup with pesto (1 cup)

For calorie-counters

Sometimes we wonder if the “P” in Panera stands for portion control. The “You Pick Two” menu is a dieter’s delight, as it controls calories without you having to think. The specific combination of non-creamy soup and salad, both high-volume foods, goes a long way toward keeping you full on fewer calories, according to research. Note: if you can afford a few more calories, go for the low-fat vegetarian black bean soup, which will add even more protein and fiber to the meal, keeping you satiated long after you’ve had your last bites.

For the sugar-sensitive

Our picks: Roasted turkey and avocado BLT on sourdough (half) and Caesar salad (half)

It might sound strange recommending the roasted turkey and avocado BLT over the roasted turkey and caramelized kale panini; after all, “superfood” kale is typically considered healthier than sodium-laden bacon. The turkey sandwich has slightly less saturated fat and sodium, and a bit more protein, but the entire meal has only 2 grams of sugar. That’s just half a teaspoon’s worth.

For the salt-sensitive

Our picks: Classic salad with chicken and an apple

At 320 milligrams for the whole salad, the classic salad