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A good rule of thumb is to opt for brown rice, fajita veggies, and green salsa theyвЂ™ll give you the nutritional room to build the lunch you crave.I went here with my mom today because I had a free sandwich coupon, and she had a free cookie coupon - we got these at the Ann Arbor art fair, back in July, and have been procrastinating upon using them, but they expire 12вЃ„ 31.

ItвЂ™s also the second-highest sodium offender on the restaurantвЂ™s ingredient list (just behind the chipotle-honey vinaigrette). вЂњBurritos are good, but one tortilla has close to 300 calories, 80 of them from fat,вЂќ she explains. Kleiner advises us to go for the smaller corn tortillas at Chipotle. Swap juice for milk and share the side of chips. And the cheese is fine for kids because they need the calcium.вЂќ This meal is 355 calories with 10 grams of fiber, although the sodium remains a problem here, too. вЂњThe steak is great because iron is a really important nutrition kids arenвЂ™t getting enough of. Taco kit, with single soft taco, steak, black beans, and cheese: вЂњIn a kidsвЂ™ meal, youвЂ™re looking for about 375 calories,вЂќ says Kleiner.

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Add a little guacamole if youвЂ™re concerned about staying full until dinnertime.

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Plus at 925 milligrams of sodium, itвЂ™s the least salty option at Chipotle.

Best-lettuce, chicken or steak, black beans, fajita vegetables, and chipotle-honey vinaigrette: ItвЂ™s a healthy 450 calories, and as long as you keep the dressing on the side, youвЂ™re in the clear with your fat intake.

Between the pork, cheese, and honey-chipotle dressing, youвЂ™ll be eating 70 grams of fat, more than a dayвЂ™s worth of sodium, and 1,330 calories if you have it with the chips (itвЂ™s 760 by itself).

Worst-lettuce, carnitas, pinto beans, chili-corn salsa, cheese, and chipotle-honey vinaigrette, with chips: вЂњThis salad is actually higher in fat and sodium than the worst meal on the menu,вЂќ Kleiner says.

Be sure to ask for half the normal amount of guacamole, as the dollop tends to be generous. This is pretty good meal,вЂќ says our expert. вЂњItвЂ™s got lean protein and heart-healthy fats that will give you a full feeling for longer. This burrito bowl is a square 510 calories, 17 grams of fat, and an impressive 22 grams of fiber.

Burrito bowl, with steak or chicken, brown rice, black beans, fajita veggies, guacamole, and green salsa: The best meal at Chipotle is one that skips the tortillas.

вЂњThis has half the fat of the worst menu item, and adding the green salsa gives it nine grams of fiber, which is double the last meal.вЂќ ThereвЂ™s still 1,200 milligrams of sodium, though, so be extremely careful about your other meals during the day.

Soft tacos, with barbacoa or chicken, rice, fajita vegetables, and green tomatillo salsa: Three of these soft tacos are 520 calories total, putting them in acceptable range for a proper meal.

A burrito built this way clocks in at 910 calories, 40 grams of both fat and cholesterol, and almost a full dayвЂ™s worth of sodium.

Burrito, with carnitas, cilantro-lime rice, sour cream, roasted chili corn salsa, and cheese: вЂњOn the surface itвЂ™s not that bad, but anything with a burrito-size flour tortilla and sour cream has a lot of calories, sodium, and fat,вЂќ Kleiner says.

If thatвЂ™s not a big concern for you, read on for her breakdown of the menu-including the best and worst of the salads and the healthiest meal for kids.

вЂњThere is a lot of sodium, but thatвЂ™s just restaurant eating and not specific to Chipotle.вЂќ ItвЂ™s got lots more options to make healthier choices than a lot of other fast food places,вЂќ she says. вЂњItвЂ™s not a bad choice for a healthful lunch. So to help you navigate the menu, Vienna-based dietitian Rima Kleiner has the skinny (and the fatty) on this beloved fast-but-fresh food spot. But those baby-size burritos can leave health-conscious folks a little wary. Just saying the word вЂњChipotleвЂќ is enough to make most people salivate. Photograph courtesy of Flickr users Mike Saechang. Be careful-you could be eating 70 grams of fat in one sitting. ItвЂ™s easy to go completely overboard with the toppings at Chipotle.

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