We previously discussed ways that AI can be used to help with meal suggestions and preparing a shopping list for when you go to the grocery store. Another helpful way that AI can be utilized is helping select a healthy meal option based on nutritional needs when you are going out to eat. Unfortunately, AI cannot slap the unhealthy food out of your hands before eating it. You can, however, be a little more prepared when going out to eat.
Let’s start with a simple example.
Prompt:
I am dairy-free, gluten-free, and have a nut allergy. I am going to lunch at Chick-Fil-A and would like a few healthy options.
Here is what ChatGPT provided:
Got it — you’re dairy-free, gluten-free, and have a nut allergy. Chick-fil-A can work, but you have to be careful because of hidden dairy and gluten in some menu items. Here are some healthier and safer options for you:
Entrees:
- Grilled Chicken Filet (no bun)
(Order just the grilled chicken filet — it’s gluten-free, dairy-free, and nut-free. You can ask for lettuce to wrap it.) - Grilled Nuggets (5-count, 8-count, or 12-count)
(Made without gluten or dairy. Very clean option.) - Grilled Chicken Cool Wrap (without the wrap and cheese)
(You can order this in a bowl with just grilled chicken, lettuce, and red cabbage/carrot blend.)
Salads (Modified):
- Market Salad (NO cheese, NO granola, NO nuts)
(Get grilled chicken. You may need to double-check about the dressing — some are dairy-free, but not all.) - Side Salad (NO cheese)
(Pair it with grilled nuggets for a lighter meal.)
Sides:
- Waffle Fries
(Yes — they’re dairy-free, gluten-free, and nut-free! But cross-contamination is possible depending on location.) - Kale Crunch Side
(Dairy-free and nut-free — the dressing is made with apple cider and Dijon, no dairy.)
Dressings/Sauces (safer ones):
- Light Italian Dressing (good for salads, dairy-free)
- Zesty Buffalo Sauce (dairy-free, gluten-free)
- Barbecue Sauce (dairy-free, gluten-free)
Important tips:
- Tell them you have allergies — Chick-fil-A staff are usually careful if you tell them when ordering.
- Avoid fried chicken items — The breading contains gluten and sometimes dairy.
- Double-check seasonal items — Ingredients sometimes change.
You can dive deeper by asking for more information with your prompt. For example, let’s take that first prompt, but also ask ChatGPT for macronutrients. Let’s also say that high blood pressure is an issue you are keeping an eye on, which means sodium intake is important. We can tack that on as well.
I am dairy-free, gluten-free, and have a nut allergy. I am going to lunch at Chick-Fil-A and would like a few healthy options. List out calories, macronutrients, and sodium for each suggestion.
Here is what ChatGPT provided:
At Chick-fil-A, here are some healthy, dairy-free, gluten-free, and nut-free options:
- Grilled Nuggets (8-count or 12-count)
- No breading, high in protein, and safe for your dietary needs.
- Pair with a safe dipping sauce like Polynesian or Barbecue.
- Grilled Chicken Filet (No Bun)
- Order it on its own or wrapped in lettuce.
- Add tomato and pickles for extra flavor.
- Side Salad (Without Cheese, No Dressing or a Safe Option)
- Ask for it without cheese or croutons.
- Use Light Italian Dressing or Balsamic Vinaigrette.
- Fruit Cup
- A fresh, naturally gluten- and dairy-free option.
- Waffle Fries (if you’re okay with fried foods)
- Cooked in a separate fryer, but cross-contamination is possible.
- Apple Sauce or Apple Slices (Kids’ Menu)
- A good, safe snack if you’re looking for something light.
Would you like me to double-check any sauces or specific ingredients?
Certainly! Here are some healthy options at Chick-fil-A that are dairy-free, gluten-free, and nut-free, along with their nutritional information:
- Grilled Nuggets (8-count)
- Calories: 130
- Total Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 65mg
- Sodium: 440mg
- Carbohydrates: 1g
- Fiber: 0g
- Sugars: 0g
- Protein: 25g
- Grilled Chicken Filet (No Bun)
- Calories: 110
- Total Fat: 2.5g
- Saturated Fat: 0.5g
- Cholesterol: 65mg
- Sodium: 440mg
- Carbohydrates: 1g
- Fiber: 0g
- Sugars: 1g
- Protein: 25g
- Side Salad (Without Cheese)
- Calories: 80
- Total Fat: 4.5g
- Saturated Fat: 2.5g
- Cholesterol: 15mg
- Sodium: 125mg
- Carbohydrates: 7g
- Fiber: 1g
- Sugars: 3g
- Protein: 4g
- Fruit Cup (Medium)
- Calories: 50
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Carbohydrates: 13g
- Fiber: 1g
- Sugars: 11g
- Protein: 0g
- Waffle Potato Fries (Small)
- Calories: 320
- Total Fat: 19g
- Saturated Fat: 3.5g
- Cholesterol: 0mg
- Sodium: 210mg
- Carbohydrates: 35g
- Fiber: 4g
- Sugars: 0g
- Protein: 4g
- Applesauce (Buddy Fruits)
- Calories: 60
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Carbohydrates: 15g
- Fiber: 1g
- Sugars: 13g
- Protein: 0g
Dipping Sauces:
- Barbecue Sauce
- Calories: 45
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 210mg
- Carbohydrates: 11g
- Sugars: 10g
- Protein: 0g
- Honey Mustard Sauce
- Calories: 50
- Total Fat: 2.5g
- Saturated Fat: 0.5g
- Cholesterol: 5mg
- Sodium: 150mg
- Carbohydrates: 7g
- Sugars: 6g
- Protein: 0g
Dressings:
- Light Italian Dressing
- Calories: 25
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 360mg
- Carbohydrates: 3g
- Sugars: 2g
- Protein: 0g
Selecting from the Menu
If the menu is not too complex, you can also submit it to ChatGPT and ask it for options based on your needs. Let’s say you are going out to eat for dinner and want to plan ahead. You can find your dinner and log it and then plan your other meals around that. Or you can live on the edge, eat what you normally do throughout the day, and then try to work dinner into what is left.
For example, I used this prompt:
I am gluten-free and have a nut allergy. I am going to eat at Logan’s Roadhouse and would like a few low-sodium healthy options. Here is their menu https://logansroadhouse.com/menu/
Here is what ChatGPT provided:
For a low-sodium, gluten-free, and nut-free meal, consider:
- Grilled Salmon (ask for no seasoning or butter, pair with steamed broccoli and baked potato)
- Wood-Grilled Chicken (request no marinade or sauce, with a side of plain rice and vegetables)
- House Salad (no croutons, with oil & vinegar dressing)
Avoid sauces and seasoned items to keep sodium low. Let me know if you need more specifics!
For a final example, let’s say that you really love meals from a specific restaurant but want to make a healthy version of the same meal at home. Here is a prompt that you can use:
I love the sandwich and French fry meal from Chick-Fil-A but want to make a healthy version of that at home. Provide me with a healthy version of that meal and also give me a detailed shopping list.
This is what ChatGPT returned:
Here’s a healthy, gluten-free, dairy-free, and nut-free version of a Chick-fil-A-style sandwich and fries:
Healthy Grilled Chicken Sandwich & Baked Fries
Ingredients:
- For the chicken:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp smoked paprika
- ½ tsp salt (or to taste)
- ¼ tsp black pepper
- 1 tbsp coconut aminos (gluten-free soy sauce alternative)
- 1 tsp Dijon mustard
- 1 tsp honey (optional)
- 1 gluten-free bun (or lettuce wrap)
- For the fries:
- 2 medium russet potatoes (or sweet potatoes)
- 1 tbsp olive oil
- ½ tsp salt
- ½ tsp garlic powder
- ¼ tsp paprika
- Optional toppings:
- Romaine lettuce
- Tomato slices
- Pickles
- Dairy-free mayo or mustard
Instructions:
- Marinate the Chicken: Mix olive oil, garlic powder, onion powder, paprika, salt, black pepper, coconut aminos, Dijon mustard, and honey. Coat the chicken and let it sit for at least 30 minutes.
- Cook the Chicken: Grill or pan-sear over medium heat for 4-5 minutes per side until fully cooked (165°F).
- Prepare the Fries: Cut potatoes into thin fries, toss with olive oil, salt, garlic powder, and paprika. Bake at 425°F for 25-30 minutes, flipping halfway.
- Assemble the Sandwich: Toast the gluten-free bun (if using), add grilled chicken, lettuce, tomato, and pickles.
- Serve with the fries and enjoy!
Shopping List:
Protein & Dairy Alternatives:
- 2 boneless, skinless chicken breasts
- Dairy-free mayo (optional)
Pantry Items:
- Olive oil
- Garlic powder
- Onion powder
- Smoked paprika
- Black pepper
- Salt
- Coconut aminos
- Dijon mustard
- Honey
Bread & Carbs:
- Gluten-free buns (or lettuce for a wrap)
- 2 medium russet potatoes (or sweet potatoes)
Fresh Produce:
- Romaine lettuce
- Tomato
- Pickles
More Prompt Ideas
I am [describe your nutritional needs here]. I am going to eat at [restaurant name here] and would like a few healthy options. List out calories, macronutrients, and sodium for each suggestion.
I am [describe your nutritional needs here]. I am going to eat at [restaurant name here] and would like a low-sodium healthy option. Here is their menu [menu website link]
I love the [describe your favorite meal] from [enter restaurant name], but want to make a healthy version of that at home. Provide me with a healthy version of that meal, and also give me a detailed shopping list.