For a mainstream chain restaurant, I found Milestones Bar & Grill to be above par in terms of nutritional needs. The menu is so diverse that its an ideal place to dine when you are with people who have varying taste buds. What is more, the cooks are happy to cater to all common allergies and intolerance, nutritional restrictions, and personal preferences. The website provides a thorough database of the nutritional information (calories, protein, fat, sugar, etc) and an allergy guide that shows what common allergens (wheat, gluten, soy, nuts, dairy, eggs, fish, shellfish, and sulphites) are found in specific dishes.
If you would like more detailed information on ingredients, your server will provide you with the ingredients or source of any food if you ask. Sometimes the food is externally sourced and the kitchen may not know the ingredients. In that case, you might have to rely on a google search and become your own ingredient detective.
Lets undress the menu to see how a holistic nutritionist would order!
Below, you will find specific dishes that a holistic nutritionist might order and any special instructions for your server where necessary. Whether you choose one of these dishes or not, I have included tips for making ANY dish much healthier than what is offered on the menu. Can’t go wrong with that, now can ya?
What the heck to order off the Milestones menu
Brunch (weekends 11am-4pm):
Spinach & Feta Omelette (Instead of the breakfast potatoes and toast, ask for a side salad or a cup of fruit. You may also want to substitute the feta with avocado or avocado salsa on the side.)
Lunch & Dinner Menu:
Milestones California Spring Salad
Grilled Chicken Salad
Grilled Seafood Salad
Super Healthy Tip: Request olive oil, balsamic vinegar and lemon wedges instead of the pre-made salad dressing.
Grilled Mediterranean Chicken with NO sodium added (this dish is very high in sodium)
Fire-Grilled Salmon with fresh lemon wedges instead of preserved lemon aioli
Healthy Tips for all pastas and bowls (for when you MUST have those starches):
- Substitute gluten free brown rice spaghettini for any pasta (Note: There is no brown rice option for the ravioli)
- Cook spaghettini for 3/4ths the usual cooking time (so that they are chewy). This will decrease the glycemic load (i.e. reduce the spike in blood sugar that cooked pasta usually causes) of the dish.
Dessert Menu
- Try to avoid having dessert all together. The protein from your dinner and the sugar from the dessert is a recipe for bloating, gas, and indigestion.
- If you need something sweet, ask for herbal tea.
- All desserts contain dairy, eggs, soy and gluten with the exception of the vanilla gelato which is gluten, wheat and soy free but not dairy free.
- If you are planning to have dessert, it’s a great idea to bring chia or ground flaxseeds to sprinkle on top. This will increase the fiber content and reduce the glycemic load, avoiding crazy blood sugar highs and lows.
- Best options (although not recommended): Milestone’s Moment (vanilla gelato) and the Dessert Shot – Caramel Ginger Apple Crisp. These are the lowest in calorie, sodium and sugar.
Kids Menu
- All kids options contain dairy. If you are looking for dairy-free options you may want to ask your server if they can make any dishes without dairy.
- Do not restrict your child’s meal options to just the kids menu as any adult dish can be made into a child’s size dish. Simply ask your server for a smaller portion of a regular dish and save the rest for tomorrow’s lunch!
- All healthy tips for the adult dishes apply to the kids dishes
Important tips to remember when placing your order:
1) Ensure that your whole meal is cooked in extra virgin olive oil or butter rather than the canola oil that the restaurant usually uses.
2) When ordering a salad, ensure that your salad dressing is extra virgin olive oil based. If it is not, ask for a mix of olive oil and balsamic vinegar or olive oil with lemon wedges on the side. Another option is to just bring your own homemade salad dressing.
3) Always replace the starchy portion of your dish (i.e. potatoes, rice, wheat noodles, burger buns, sandwich and wrap breads) for a bed of greens or steamed/sauteed veggies. This will increase the enzyme concentration and nutrient value of your dish and therefore contribute to optimal digestion and health.
4) Avoiding dairy? Try to substitute sources of dairy (cheese, milk, cream) for the avocado or the avocado salsa. This will leave you feeling satisfied and amazing, without those post-meal digestive complaints.
5) It is very wise to bring your own mix of ground flaxseed and/or chia seeds. This will increase the amount of nutrients and fiber as well as reduce the glycemic load of your meal (i.e. the amount that a meal increases your blood sugar level after consumption). This mix can be sprinkled on any dish and tastes great! I dare you to try it!
6) Warning for those with Celiac Disease: Risk of cross contamination exists. Therefore, be sure to notify your server that your dish CANNOT touch anything that touches glutenous foods.
7) Always ask your server to notify the cooks that using a microwave to heat up the food is NOT an option. This completely alters the chemical structure of your dish and results in destroyed nutrients and potential carcinogens.
Have you tried any of the healthy options at Milestones? Leave us a comment letting us know what you thought!
Want to find a Milestone’s near you? Check out our map below. There are a number of locations in Toronto. Click the map to find one close to you.
