( Health ) -- After zooming from one end of the mall to the other , do n't you deserve a quick bite ? Of course . Does it have to be greasy fries , gooey cinnamon buns , or some other equally fattening , sodium-loaded calorie bomb ? No way ! Believe it or not , you can eat healthy while you tackle holiday errands . Check out our delicious , nutritious picks . Asian Grilled Salmon on Brown Rice ( P.F . Chang 's China Bistro ) This salmon-and-asparagus entrée won top honors because it 's `` a simple , wholesome dish with real foods , '' says David Katz , M.D. , director of the Yale Prevention Research Center . Our experts applauded P.F . Chang 's for including brown rice -- a great source of fiber -- on their menu . And salmon 's omega-3 fatty acids have been shown to improve memory ( you do n't want to forget anyone on your list ! ) . Omega-3s also help reduce inflammation in the body and may help lower your risk of heart disease , cancer , and arthritis . Since one order contains enough for two servings , split it with a friend -- you 'll save money and calories . Serving size : 6 ounces , or ½ of entrée Calories 230 ; Fat 12g ( sat 2.5g ) ; Protein 17g ; Carbohydrate 14g ; Fiber 2g ; Sodium 300mg . Health.com : America 's top 10 healthiest fast food restaurants . Moroccan Chicken Salad ( California Pizza Kitchen ) You wo n't get bored munching on this salad . Dressed with a champagne vinaigrette ( ooh la la ! ) , it contains loads of flavorful veggies ( avocado , beets , red bell peppers , roasted butternut squash , romaine lettuce ) and even fruit ( dates and dried cranberries ) . `` You 're eating the rainbow here , '' says dietitian Ellie Krieger , R.D . `` You 'll get a wide array of antioxidants like beta carotene from the squash and anthocyanins from the beets . '' And protein-rich chicken and egg plus 7 grams of fiber make this a super-satisfying dish . The salad may be high in total fat , but a fair amount of it comes from the avocado , which is chock-full of healthy , monounsaturated fats . Serving size : 1 ( ½-portion ) salad Calories 412 ; Fat 27g ( sat 4g ) ; Protein 12g ; Carbohydrate 30g ; Fiber 7g ; Sodium 309mg . Health.com : 25 diet-busting foods you should never eat . Chicken on Flatbread with Hummus Artisan Snack Plate ( Starbucks ) This snack or light lunch has a mix of veggies ( grape tomatoes , carrot and cucumber sticks ) and protein ( chicken and hummus ) , which keeps you energized . Our experts commended Starbucks overall for adding healthy options like this one to their menu . Serving size : 1 snack plate Calories 250 ; Fat 9g ( sat 0g ) ; Protein 17g ; Carbohydrate 27g ; Fiber 5g ; Sodium 520mg . Roasted Eggplant , Spinach , and Feta Multigrain Pizza ( Uno Chicago Grill ) This veggie pizza boasts a full roster of good-for-you ingredients and a crust made mainly with whole-wheat stone-ground flour . `` Unlike other fast-food pies , this one is relatively light on sodium , '' says Frances Largeman-Roth , R.D. , Health magazine 's senior food and nutrition editor . But stick to just two or three slices , then take the rest home or share it with a friend . Serving size : 1/3 of ( 10½-inch ) pizza Calories 290 ; Fat 11g ( sat 3.5g ) ; Protein 13g ; Carbohydrate 37g ; Fiber 6g ; Sodium 400mg . Health.com : Easy pizza recipes under 400 calories . Mayan Chicken Harvest Rice Bowl with Brown Rice ( Au Bon Pain ) Slow-cooked chicken with spices served over brown rice and topped with a field-green salad ? Not your typical mall fare . Our panel thought this was a creative mix of lean protein , veggies , and whole grains . `` It 's a very complete meal , '' Katz says . It has a bit more calories than some of our other picks , so make it your main meal of the day . One thing the panelists did n't care for : the addition of partially hydrogenated oil . However , the amount is small enough that the company can still claim the dish has zero grams of trans fat . Serving size : 1 bowl Calories 510 ; Fat 13g ( sat 3g ) ; Protein 27g ; Carbohydrate 72g ; Fiber 4g ; Sodium 870mg . Broccoli Beef with White Rice ( Panda Express ) Here 's a Chinese dish that wo n't leave you bloated : The sodium content is decent for food-court Asian fare , which tends to be higher in salt than other cuisines . The inclusion of super-nutritious broccoli deserves special mention , Katz says . The experts just wish Panda Express offered brown rice . Serving size : 5.4 ounces broccoli beef and ½ serving white rice Calories 340 ; Fat 4g ( sat 1g ) ; Protein 14g ; Carbohydrate 60g ; Fiber 3g ; Sodium 740mg . Health.com : 25 surprisingly salty foods . 6-Inch Veggie Delite with Swiss ( Subway ) No need for portion control here : `` You can eat a whole sandwich for not many calories or fat grams , '' Krieger says . That means you can afford to top it with cheese and light mayo . The `` 9-grain wheat bread '' is a bit deceiving , though . While our panelists praised the fact that it contains barley , flaxseed , and millet , the bread is n't truly whole-grain ( the first ingredient is enriched wheat flour ) . Serving size : 1 ( 6-inch ) sandwich Calories 330 ; Fat 12g ( sat 4g ) ; Protein 12g ; Carbohydrate 45g ; Fiber 5g ; Sodium 540mg . Asian Sesame Chicken Salad ( Panera Bread ) Chicken , almonds , and sesame seeds make this salad a protein-rich lunch . `` I love that the textural crunch from the almonds makes it more satisfying , '' Krieger says . A few qualms : `` Romaine lettuce is the only vegetable , '' she says . The reduced-sugar dressing also contains high-fructose corn syrup and preservatives . Serving size : 1 salad Calories 400 ; Fat 20g ( sat 3.5g ) ; Protein 31g ; Carbohydrate 31g ; Fiber 3g ; Sodium 810mg . Health.com : The 50 fattiest foods in the states . Snack Size Fruit and Walnut Salad ( McDonald 's ) This light bite will help hold you over until you get home . Our experts were impressed that you can get delicious fresh fruit ( sliced apples and red grapes ) and low-fat vanilla yogurt at a fast-food chain , but wondered why the walnuts have to be sweetened . Serving size : 1 salad Calories 210 ; Fat 8g ( sat 1.5g ) ; Protein 4g ; Carbohydrate 31g ; Fiber 2g ; Sodium 60mg . Soft Serve Chocolate Frozen Yogurt ( TCBY ) If you 're craving something sweet , this fro yo is a better choice than a giant cookie . It 's rich in calcium and contains seven live active cultures -- healthy bacteria that can help aid digestion . Just remember , it is dessert , so do n't overdo it ! Serving size : 4 ounces ( about ½ of a small size ) Calories 110 ; Fat 1.5g ( sat 1g ) ; Protein 4g ; Carbohydrate 23g ; Fiber 3g ; Sodium 90mg . Copyright Health Magazine 2010 .
Asian grilled salmon on brown rice from P.F . Chang 's China Bistro wins top honors . Try the Roasted Eggplant , Spinach , and Feta Multigrain Pizza from Uno Chicago Grill . For a quick bite , eat the McDonald 's snack size fruit and walnut salad .