Australian Healthy Food Guide – September 2019

Oporto

Choose these ...

✓ Pita Pocket

Per serve: 2410kJ (596cal), 4.4g sat fat,

65.2g carbs, 1311mg sodium

✓ Chicken RappSnacker

Per serve: 1420kJ (340cal), 6.9g sat fat,

37.4g carbs, 779mg sodium

Skip these ...

✗ Double Fillet Chicken

BLT Burger

Per serve: 2690kJ (644cal), 20.3g sat fat,

40g carbs, 1612mg sodium

✗ Veggie Burger

Lemon & Herb Sauce

Per serve: 2600kJ (622cal), 9.6g sat fat,

92.4g carbs, 2132mg sodium

ChiCken

ChainS

Deep-fried foods pack a lot of

kilojoules thanks to the fat they

absorb from the oil during

cooking. Some menu items

contain more than half a day’s

recommended kilojoule intake

— and that’s before you add

fries and a soft drink into the

picture! Deep-fried chicken

meals also tend to be very high

in sodium, with some choices

containing almost double the

recommended daily amount.

So your healthiest choice is

always grilled, not fried.

kFC

Choosethese...

✓HoneyMustardTwister

Perserve:1931kJ(462cal),4.3gsatfat,

48.6gcarbs,749mgsodium

✓HoneyMustardBaked

TendersShakerSalad

Perserve:1275kJ(305cal),1.3gsatfat,

27.7gcarbs,466mgsodium

Skipthese...

✗ 5 PieceOriginalRecipe

Perserve:4489kJ(1074cal),14.2gsat

fat,36gcarbs,2258mgsodium

✗KentuckyBurger

Perserve:2693kJ(644cal),9.6gsatfat,

59.5gcarbs,2216mgsodium

Red Rooster

Choose these ...

✓ Single Hellfire Burger

(Medium)

Per serve: 1660kJ (397cal), 2g sat fat,

35.9g carbs, 980mg sodium

✓ Chilli Aioli Wrap

(Peel Down)

Per serve: 1780kJ (426cal), 4.5g sat fat,

34.8g carbs, 916mg sodium

Skip these ...

✗ Classic Half

Per serve: 4890kJ (1170cal), 8.4g sat fat,

83.3g carbs, 3816mg sodium

✗ Bacon & Cheese Rippa

Per serve: 4560kJ (1091cal), 15.6g sat

fat, 86g carbs, 2932mg sodium

20 healthyfoodguide.com.au

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