What a dietitian who avoids ultra-processed foods would order at Chipotle

Busy people who rely on fast food joints may worry that they are unwittingly eating ultra-processed foods. Here's what a dietitian would order at Chipotle.

• Ultra-processed foods have been linked to a range of health problems. 
• Dietitian Kat Garcia-Benson avoids UPFs but focuses on "what to add versus what to take away" from meals.
• Garcia-Benson would order a meal with steak and black beans at Chipotle.

A dietitian who avoids ultra-processed foods shared with Business Insider what she would order at Chipotle.

The Mexican-style fast-casual spot is popular among city workers, including finance bros who work long hours. The chain has even launched a limited edition "Chipotle Boy" bowl as a nod to these devoted patrons.

Busy people who rely on fast food joints may worry that they are unwittingly eating ultra-processed foods — which are linked to a host of health problems — as it can be hard to check the ingredients of meals.

The best approach when eating out is to prioritize lean protein and fiber and minimize foods that aren't so nutrient-dense, dietitian Kat Garcia-Benson said.

We can prioritize nutritious food while considering what's available and accessible, she said: "I like to focus on what to add versus what to take away."

In that vein, three dietitians previously shared what they would order from Chipotle for a high-protein meal.

Garcia-Benson shared what she would order at Chipotle if she were grabbing a quick lunch.

Dietitian Garcia Benson's Chipotle order:

• Burrito or salad bowl
• Romaine lettuce
• Brown rice
• Steak
• Black beans
• Guacamole
• Salsa
• Fajita veggies

Pick a burrito on days you need extra energy

Garcia-Benson would choose either the burrito bowl (which comes with rice) or the salad bowl (which has a lettuce base), depending on what she was doing for the rest of the day, how much energy it required, and how hungry she was.

"If I need more carbohydrates, if I need it to be more filling, or if I'm going to work out a couple hours later, then I would get just a regular bowl that has rice versus the salad that won't," she said.

Lean protein and fiber

At Chipotle, she would go for the steak mainly because it's her personal preference.

She also opts for black beans for added protein and fiber. Beans are a great source of fiber and are a staple in the diet of many Blue Zones, areas of the world where residents live around 10 years longer than the country's average life expectancy.

She chooses brown rice over white as it contains more fiber, and fajita vegetables for micronutrients and even more fiber.

Healthy fats

If you're eating out, you probably don't need to worry too much about adding fat to your meal because it'll be there for taste.

"That's the goal of restaurants, to make it taste good, right?" Garcia-Benson said.

But if she's getting a salad bowl, she might add guacamole for extra healthy fats or to make her dish more filling.

As well as healthy fats, avocados contain fiber, vitamins, and antioxidants.