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Eat this, Not that! (Brew Pub Edition)

Brew pubs, taprooms, biergartens, and breweries seem to be popping up everywhere. These places are so much fun to visit and many even are even dog and child-friendly. (Something this mama appreciates!) However, it can be challenging to decipher the healthiest choices to make when visiting one of these establishments. So here's a few tips for the next time you visit one of my favorite places: Maybank or Coleman Public Houses, Bohemian Bull, Low Tide Brewery...or a favorite spot near you!

Brew Pub Food Tips:

Burgers/Chicken Sandwich:

1. Go for the bunless burger (or bunless chicken breast if that's your preference). By skipping the bread, you're avoiding many carbs that will be turned to sugar immediately once consumed. Also, by eliminating the bun, you're saving room for yummy toppings!

2. Stack your burger with veggies (lettuce, tomatoes, onions), healthy fats (avocado, cheese), added protein (bacon, egg), and low-calorie condiments (mustard).

3. Swap the fries (I know, so hard!) for a salad. Follow the salad tips below to make sure your salad doesn't equate to more calories than the fries would have been!


1. Choose a salad with protein (chicken, black beans, shrimp, salmon, etc.). This will help provide satiety hours down the road.

2. Ask for your dressing on the side. By doing this, you control the amount you use. If you're watching your sugar intake, opt for olive oil and vinegar. Most dressings have added sugar and many people are surprised to learn that dressings often pack loads of sugar and calories.

Brew Pub Drink Tips:


1. If you enjoy liquor, consider swapping beer for clear liquor (vodka or tequila). Liquor has significantly less calories and does not leave you bloated after drinking it. If liquor is not offered at the establishment you're visiting, call ahead of time to ask if you're able to bring in your own drink. I have done this before and was surprised to learn how many breweries allow this!

2. Choose a mixer that is low in sugar (soda water, tonic water, good ole H-2-O) and avoid mixers that add calories and sugar (juices, sodas, etc.).


1. If you just love beer (like my husband!), consider limiting your consumption to just a couple. Most 12-16 oz. beers range in calories from 55 calories (Bud Select 55...eww) to a whopping 450 calories (Dogfish Head's 120 Minute IPA). Find a beer you really enjoy and savor it slowly.

2. Account for these calories in your dietary plan. Many people forget about "liquid calories" and how these can really add up over a weekend. Save room in your calorie budget and enjoy a few beverages that fit with your plan.

Hopefully these tips provided some creative ways for you to enjoy a brew pub near you, while still adhering to your dietary plan. I believe food and drink is meant to be enjoyed and it absolutely can be done while maintaining a healthy lifestyle.

Healthy Regards,


Disclaimer: Results may vary. These are my opinions and statements based on the latest, educated research and are not to be intended to replace the advice of your doctor. The views and nutritional advice expressed by Fueled and Fit Wellness are not intended to be a substitute for conventional medical service. Additionally, please note that it is illegal to consume alcohol if you are under the age of 21.

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