We all know fast-food spots and some fast-casual chain restaurants aren't the places to find healthy eats, but there are smart-ish choices to be made. Here's what you should order if you'd prefer to be health-conscious at Panera Bread:

BEST BREAKFAST: HAM, EGG & CHEESE BREAKFAST POWER SANDWICH

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All of Panera's breakfast power sandwiches are smart choices—they're low-cal, high in protein and have whole grain bread—but the ham, egg and cheese is the best option. It clocks in at just 340 calories and packs a whopping 23 grams of protein. If you're watching your sodium, try the low-fat, low-sugar Steel Cut Oatmeal with Almonds, Quinoa & Honey.

BEST SANDWICH: STEAK & ARUGULA SANDWICH

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Any of the half sandwiches at Panera will be better for you than a whole one, but if you're feeling hangry, opt for a whole steak and arugula. The 500-calorie option has 24 grams of protein and only 19 grams of fat—around half of what some of the other sandwiches pack. Swap the sourdough for whole grain if you're looking for a fiber boost.

BEST SALAD: SEASONAL GREENS

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This simple salad (a blend of arugula, romaine, kale and radicchio), has only 180 calories in a whole serving. It's also super low in sodium, partly thanks to the reduced fat balsamic vinaigrette, which packs just 115 milligrams as opposed to the 610-milligram soy miso lime dressing. Of the more filling salads, the Spicy Thai Salad with Chicken is a good choice, at 510 calories and 25 grams of protein.

BEST SOUP: LOW-FAT VEGETARIAN GARDEN VEGETABLE SOUP WITH PESTO

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This one's a no-brainer. The veggie-packed bowl is the only option with less than 750 milligrams of sodium, plus it has just 110 calories and 3.5 grams of fat. But bottom line: No matter what soup you order, do not get a bread bowl. That soup-soaked sourdough is tasty AF, but it adds more than 500 calories to your order!

BEST PASTRY: PETITE CHOCOLATE CHIPPER

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The best way to appease your sweet tooth is this pint-sized chocolate chip cookie. It's probably not as good as mom's homemade, but the 100-calorie bites have only 4.5 grams of fat and 8 grams of sugar.

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