Let’s face it, theme park food is about the salty, sugary, deep-fried, coated in calorie deliciousness. While even the strongest health conscientious person will be tempted, there are some easy tips and tricks to eating healthy in Walt Disney World that will keep you (and your waistline) on the straight and narrow.

Eat a Smart Breakfast.

We already know that breakfast is the most important meal of the day and while we all would much rather indulge in a maple-syrup, whipped cream, sprinkle-topped Mickey waffle, setting the tone for the day with a nutrition-rich breakfast is the absolute key to eating healthy at Walt Disney World. While I recommend bringing your own breakfast options and eating before you visit the park (which helps you avoid temptation) there are a few healthy (and delicious) options once you arrive at the park.

Disney Adulting Recommendation:

Be Our Guest Restaurant (Magic Kingdom): Vegetable Quiche ($25.00)
Mushroom, Zucchini, Bell Pepper, Onion and Chive Quiche served with Fresh Fruit

Drink Plenty of Water

I can’t stress this tip enough – Walt Disney World is in Florida and unless you are used to being outside in a particularly sunny, humid, hot climate (not to mention all the walking around you’ll be doing) this is the perfect situation to find yourself suffering from dehydration. When you are thirsty, it’s very easy for your body to mistake that craving for hunger and you’ll find yourself falling victim to another churro or ice cream cone when all you really need was a nice, refreshing drink of water. Pack a super-cute, reusable water bottle and refill as needed.

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Disney Adulting Recommendation:

Shop Disney carries the MXYZ Collection (in some fun designs) and is a metallic design that will keep liquid hot for 12 hours and cold for 24.

Consume Lean Proteins

Ever wonder why your tummy rages in hunger shortly after that morning blueberry muffin but is nice and quiet when you opted for the omelet instead? You guessed it, lean protein is the secret. Consuming lean protein will not only keep you feeling satisfied the longest, but it also has the highest thermal effect of food (TEF), meaning it burns the most calories to digest.

Disney Adulting Recommendation:

Sanaa (Animal Kingdom Lodge): Braaivleis – South African Braai Sample Plate ($32.00)
Trio of Grilled Meats with Seasonal Accompaniments

Select a Salad

There are salads on the menus of almost all Walt Disney World restaurants, but the key to selecting a healthy option is really about controlling the dairy, nuts, and dressing. If you can’t omit some of these, ask for them on the side. Also, ask about healthier dressing options such a ginger vinaigrette instead of ranch or blue cheese.

Disney Adulting Recommendation:

The Plaza Restaurant (Magic Kingdom): Chicken-Strawberry Salad ($17.00)
Fresh Garden Greens, Grilled Chicken Breast, Cucumbers, fresh Strawberries, and Gorgonzola tossed in a White Zinfandel Vinaigrette Dressing

Mickey-Check Your Options

Okay, okay – I know that Mickey Check is designed for kids, but seriously who can resist healthier options that are under 600 calories a meal? I know I can’t. Before you go to the parks study up on your Mickey Check options and determine some of your favorites in each park location or match them up to your dining reservations. That way you won’t be tempted by some of the unhealthy options that will (and they will) tempt you during your Walt Disney World adventure.

Disney Adulting Recommendation:

Cinderella’s Royal Table (Magic Kingdom): Roasted Chicken Leg ($ Unlisted)
with Seasonal Vegetables and Sliced Apples served with choice of Small Lowfat Milk or Small Pure, chilled Water with or without Bubbles.

Make Smart Snack Choices

There is a multitude of vendors across Walt Disney World that carry healthy snack options such as coconut water, fresh fruit or veggies, or pickles. Instead of giving into chips, churros and ice cream (as amazing as they look) making a smart snack selection will leave you feeling much better after 200 spins on the teacups. (Trust me on this one.)

Disney Adulting Recommendation:

Prince Eric’s Village Market (Magic Kingdom): Fresh Fruit or Veggies (Under $14.99)
Revitalize your appetite with a rainbow of refreshing and healthy snacks like fresh fruit, veggies, hummus, and all-natural lemonade. 

Splurge on Disney’s Dairy-Free, Vegan Delight

Yes, you heard me right – SPLURGE on this one! The Dole Whip is one of the most treasured treats among Disney fans, and for good reason! This milk-free frozen worshipfulness of succulent sweetness is a pineapple “nice” cream soft-serve on top of Dole pineapple juice. It’s the best non-guilty sweet treat you’ll find in the entire park.

Disney Adulting Recommendation:

Pineapple Lanai (Disney’s Polynesian Village Resort): Dole Whip (Under $4.49)
Pine no more for pineapple—savor a taste of sunshine with the legendary frozen treat known as DOLE WHIP®.

Don’t Forget to Enjoy Yourself

Don’t forget that walking around Walt Disney World is an incredible workout and it’s okay to indulge in that one theme park item that you normally won’t touch in your healthy diet. Just keep in mind that it’s all about balance – eat healthily and reward your efforts.