Finding healthy food at Disney World is by no means impossible; in fact, it has become easier with time. It also will fit well with planning your Disney vacation on a budget. I know that sometimes healthy eating means spending more money, but it won’t in this case. Here are a few options for healthy eating at Disney.
You can prepare your own meals by having a few groceries in your room. All Disney hotel rooms come with at least a mini-fridge. You can take a look at the article I link to at the end of this about bringing groceries to Disney.
Though breakfast is the easiest meal to prepare on your own, it is also the easiest meal to eat out and still eat healthily. Make breakfast your biggest meal, and you will be able to stack up on eggs, fruits, vegetables, etc.
Most Disney food courts and hotel stores have a grab-and-go section where you can buy things such as boiled eggs, salads, veggie wraps, etc. These options can also be found at many counter-service restaurants throughout the theme parks.
Disney is very generous with portion sizes. Consider purchasing a kids’ meal (easier on the pocket) or sharing it with someone. If you are in a room with a microwave, consider taking half of your meal home for lunch tomorrow. Talk about cost-effectiveness!
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How to Eat Healthily at Disney World: Insider Tips from a Former Cast Member
Working for Disney gives another level of insight that I quite frankly do not have. So I asked former cast members for some tips.
It can be challenging to stick to a healthy eating plan. However, with a little planning and some insider tips, it is possible to eat healthily at Disney World without sacrificing any of the fun.
As a former cast member, I’ve seen firsthand how guests struggle to find healthy options at the parks. Here are some insider tips to help you eat healthily at Disney World:
- Plan ahead: Before you go to the parks, research the healthy dining options available at each park. This will help you make informed choices about where to eat when you’re there.
- Pack your own snacks: Bring your own healthy snacks, such as fresh fruit, granola bars, or nuts, to munch on throughout the day. This will help you avoid the temptation of unhealthy snacks available at the parks.
- Choose grilled over fried: When selecting meals, opt for grilled or baked foods instead of fried options. This will help you cut down on the amount of unhealthy fats and calories in your meals.
Disney Nutrition Check
When you’re looking at a menu in a restaurant, you might see a colorful Mickey head symbol with a check mark. This symbol means that a team of experts has checked that the food meets certain health standards.
They make sure that the food has a safe number of calories, not too much sugar or salt, and has enough good vitamins and nutrients. So, if you see this symbol, you can be confident that the food you’re ordering is healthy and good for you.
For example, full Disney check meals are limited to 600 calories, there must be less than 740 mg of sodium per meal, and less than 1.1 grams of saturated fat per 100 calories of food.
Tips for Healthy Eating While at Disney World
- Look for the Disney Check Meals: Disney World offers healthy and nutritious meals through its Disney Check program. These meals are marked on the menus of counter-service restaurants throughout the resort and are designed to meet Disney’s Nutrition Guidelines.
- Choose water over sugary drinks: It’s easy to get dehydrated in the Florida heat, but sugary drinks like soda and lemonade are not the way to go. Opt for water instead, or try a refreshing unsweetened iced tea.
- Share meals: Portions at Disney World can be large, so sharing meals with friends or family members can help you avoid overeating. Plus, it can be a fun way to try a variety of foods.
- Look for fresh fruit and vegetable options: Many restaurants in the park offer fresh fruit and vegetable options. These can be great snacks or sides to add to your meal.
- Avoid fried and greasy foods: Fried and greasy foods are usually high in calories and unhealthy fats. Try to avoid them and opt for grilled or baked options instead.
- Pack your own snacks: Bringing your own healthy snacks can help you avoid unhealthy options in the park. Pack things like trail mix, granola bars, or fresh fruit.
- Use the My Disney Experience app: The My Disney Experience app can be a great resource for finding healthy meal options in the park. You can use it to search for restaurants and view menus and nutritional information.
Remember, staying healthy at Disney World doesn’t mean you have to sacrifice taste or fun. With a little bit of planning and some smart choices, you can enjoy all the park has to offer while still maintaining a healthy diet.
Healthy Meals for Kids at Disney World
If you’re planning a trip to Disney Resort with your kids, you’ll be happy to know that they offer special meals called Kids’ Disney Check Meals.
These meals are designed to meet Disney’s Nutrition Guidelines and are marked on the menus of counter-service restaurants throughout the resort. This makes it easy for parents to identify healthy and delicious meal options for their children.
Disney Check meals are designed to be healthy and balanced, with at least three nutritious food groups in each meal, such as vegetables, whole grains, and lean protein. They use recipes and ingredients that contain less salt, sugar, and unhealthy fats.
You can easily identify these meals by looking for the Disney Check logo featuring Mickey Mouse.
Healthy Choices at Magic Kingdom
Aloha Isle – fresh cut pineapple spears.
Auntie Gravitie’s – Fruit smoothies and whole fruit.
Be Our Guest – This is a quick-service location at lunch only. French onion soup, potato leek soup, tuna or chicken nicoise salad, quinoa salad, vegetable quiche, and assorted sandwiches.
Columbia Harbour House – Garden Salad, Salmon with couscous, Hummus Sandwich with tomato & broccoli slaw, broccoli peppercorn salad, garden harvest salad, clam chowder, vegetarian chili, and steamed broccoli.
Cosmic Ray’s– Rotisserie chicken, vegetable burger, grilled chicken sandwich, turkey sandwich, vegetable sandwich, Greek salad, and cucumber salad.
The Diamond Horseshoe (open seasonally) – Mixed green salad, portobello salad, portobello sandwich, tuna salad with croissant, turkey sandwich, and mixed fruit cup.
Friar’s Nook – Vegetables and chips with hummus and fruit.
Gaston’s Tavern – Mixed fruit cup, mixed vegetable cup with dip, and hummus and chips.
Main Street Bakery – Smoothies and flavored green tea.
Pecos Bill’s Tall Tale Inn and Cafe – Southwest Chicken Salad, vegetable burger, and corn on the cob.
Pinocchio Village House – Caprese flatbread, Mediterranean salad, Caesar salad with chicken, and tomato basil soup.
Prince Eric’s Village Market – Apple slices, mixed fruit, watermelon, grapes, pineapple cup, whole fruit, hummus with chips, mixed vegetable cup with dip, juice, teas, and lemonade.
Sleepy Hollow – Soup of the day, Waffle with strawberries, Nutella, and fresh fruit waffle sandwich.
Tomorrowland Terrace Restaurant – Citrus shrimp salad.
Tortuga Tavern – Chicken burrito, taco salad, vegetarian burrito, Caesar salad with chicken, and black bean soup.
Healthy Choices at Epcot
Regal Eagle Smokehouse – Power Greens Salad
Japan Pavilion – Edamame, California rolls and sushi: California roll, spicy tuna roll, vegetable roll, udon, teriyaki salmon, teriyaki chicken, sushi, Japanese curry rice, chicken cutlet curry, miso soup, edamame, and steamed vegetables.
Kringla Bakeri og Cafe – Norwegian meatballs, mixed greens, and fruit cups, Norwegian club sandwich, vegetable torte.
Les Halles Boulangerie & Patisserie – Brie, apples and cranberries in multi-grain bread; chicken sandwich with cheese, tomato, red onion and pesto; country bread with grilled eggplant, peppers and goat cheese, bleu cheese salad, nicoise salad, and quiche Florentine,
La Cantina de San Angel – Chicken tacos, fruit popsicles, and refried beans.
Liberty Inn – Southwest chicken salad, freshly grilled vegetarian “chick’n” breast with corn salsa, and Red, White and Blue Salad with Grillled chicken.
Lotus Blossom Café- Hong Kong Style Vegetable Curry over Rice, Sesame Chicken Salad, and vegetable egg rolls.
Outpost Snacks – Seasonal fruit cup and frozen yogurt waffle cone.
The Tangierine Café – Mediterranean Wraps, Vegetarian Platter, hummus, tabbouleh, and CousCous salad.
Teppan Edo – Hibachi style, try the chicken or fish with veggies
Coral Reef – Seafood dishes
Restuarant Marrahkesh – Chicken Kebabs, Moroccan Salads, and more
Tangerine Cafe – Veggie platter, wraps, salads
Sunshine Seasons – Soups, salads, veggie wraps, roasted meats, oatmeal
Electric Umbrella – Veggie Flatbread Pizza
Healthy Choices at Animal Kingdom
Tusker House – This is a buffet with many options such as Chicken and Salmon
Tame Tamu – Vegetarian Curry
Yak & Yeti Local Food Café – Salmon, Mandarin Chickpea Salad, Roasted vegetable couscous wrap, Ginger Chicken Salad or an Asian Chicken Sandwich served with Sun Chips.
Flame Tree Barbecue – Slow-smoked chicken, Roasted Chicken with Mixed Greens Salad, and the Watermelon Salad.
Harambe Market (Africa Area) – An excellent place for healthy food
available here. Grilled Chicken Skewer, Grilled Vegetable Stack
Harambe Fruit Market – Mediterranean salad, fresh foods such as fruit
Gardens Kisok – Hummus with vegetables, gluten-free snack items, and fresh fruit cups.
Kusafiri Coffee Shop & Bakery -Egg wrap, fruit cups, yogurt
Pizzafari – Heart of Romaine Salad with Chicken or Shrimp and Mediterranean Flatbread.
Restaurantosaurus – Black Bean Burger or Roasted Chicken with Mixed Green salad.
Satu’li Canteen – Customizable bowls using healthy protein and base
Healthy Choices at Hollywood Studios
Anaheim Produce – Fresh fruit and veggies.
Backlot Express – Two Suns Hummus , Galacti Chicken Salad. Carrot sticks as a side
Catalina Eddie’s – Caesar salad with chicken.
Fairfax Fare – Fairfax salad
Docking Bay 7 Food and Cargo – Endorian Salad and Veggie Dippers
Starring Rolls Bakery (Lunch only) – Sushi sampler, soup and salad, roasted vegetable sandwich, mixed greens salad and assorted whole fruit, Turkey sandwich, spicy tuna and salmon sandwich,
Studio Catering Company – Greek salad, or grilled vegetable wrap.
Min and Bill’s Dockside Diner – Sushi vegetable roll served with edamame salad, marinated tomatoes and cucumbers, and chocolate cake.
Pizza Planet Arcade – Vegetable pizza and antipasto salad.
Rosie’s All-American Café – Vegetable black bean burger or the soup of the day.
Healthy Choices at Disney Springs
Morimoto Asia – Sushi rolls
The Edison at Disney Springs – Salmon Dish
The Poilte Pig – Seasonal Side Salads
Jaleo – Endivias con queso de cabra y naranjas. A signature José Andrés recipe, made with endives, goat cheese, oranges, and almonds, making for a refreshing tapas dish.
Healthy Choices at Disney Resorts
Healthy Alternatives During Your Disney Vacation
Walt Disney World is a wonderful place to explore and enjoy, but sometimes it can be difficult to find healthy snack options. Luckily, there are a variety of delicious and nutritious alternatives to the typical sugary and salty snacks available throughout the parks.
One great option is fruit. You can find fresh fruit cups and skewers at many of the kiosks and markets, such as Harambe Fruit Market and Gardens Kisok. These are a great way to satisfy your sweet tooth while also getting a dose of vitamins and fiber.
Another healthy alternative to something like a cheeseburger is a grilled chicken sandwich. Or a Dole Whip instead of a Mickey Premium Ice Cream bar.
If you’re looking for something more substantial, Satu’li Canteen offers customizable bowls featuring healthy proteins like grilled chicken and tofu, as well as a variety of bases like quinoa and sweet potato hash. Flame Tree Barbecue also offers roasted chicken and mixed greens salad, which is a great option for a filling and healthy meal.
Finally, don’t forget about the power of hydration. Drinking plenty of water and staying hydrated is key to feeling your best while exploring the parks. You can refill your water bottle at water fountains located throughout the parks or purchase a reusable bottle and refill it at any quick-service restaurant.
Overall, there are plenty of healthy snacks and meal options available at Walt Disney World. By choosing these alternatives, you can fuel your adventure and feel great while enjoying all the magic the parks have to offer.