WORDS^ SHANNON^LAVERYPHOTOGRAPHYGETTYIMAGESINFORMATION^IS^A^GUIDE^ ONLY^-^ C
ORRECT^ATTIME^ OF^ PRINTINGOPORTO Hungry Jacks
Well known for its flame-grilled
Portuguese-style chicken burgers and
famous original chilli sauce, Oporto
is still not the healthiest choice.
• (^) Avoid: It should go without saying
that any burger called a 'triple' is
going to be unnecessarily large and
high in kilojoules, fat and sodium and
should therefore be avoided. But you
may also be surprised to know that
even the Veggie Burger is a no-go.
With the same number of kilojoules
as a triple Bondi Burger, the Veggie
Burger contains 2600kJ, 21g total
fat (almost 50 per cent of that
saturated fat), a whopping 92g carbs
(6 exchanges) and 2132mg sodium.
The Chilli Cheese Chips are
anything but a snack as they are
listed on the menu, unless you plan
on sharing them with at least seven
friends. One serve of these chips
contains more than 4200kJ, 50g fat,
126g carbs (8½ exchanges) and
2320mg. Steer clear!
• (^) Choose: No surprise that the salad
bowls are going to be your best
option. The Chicken Salad or the
Chicken Taca Bowl are both
reasonable options with about
1600-1800kJ. If you are looking for a
lower-carb option, the Chicken Salad
Bowl contains only 9g carbs, while
the Chicken Taca Bowl contains a
more substantial 40g (2½ exchanges).
SUBWAY
The great thing about Subway is you
have the freedom to pick and choose
exactly what you want on your sub.
This can lead to a healthy option, but
it can also lead to a sub loaded with
excess kilojoules, fat, hidden carbs
and sodium, so take care when
choosing your bread and fillings!
• (^) Avoid: Steer clear of the white and
Italian herbs and cheese bread as
these are the lowest in fibre
and have a high
glycemic index (GI).
Avoid choosing
Italian BMT, Chicken
& Bacon Ranch Melt and the Pizza
Sub. These filling choices tend to be
some of the highest in fat and
sodium. Sauces are notorious for
adding fat and sodium, but also
hidden carbs, with the biggest
culprits to dodge being the Thousand
Island Dressing and Chipotle
Southwest Sauce.
- Choose: Best breads to choose
include the 9-Grain and the Malted-
rye, with a 6-inch bread roll containing
at least 3.5g fibre and 30-36g carbs
(2- 2½ exchanges). When choosing
your filling, the healthiest options
include the Veggie Delite, Roast Beef,
Chicken Strips, Tuna or Veggie Patty.
Remember to load as much salad
into your sub as possible, as this
will increase the nutrient and fibre
content to help keep you feeling fuller
for longer. If you must choose a sauce,
then stick with the Honey Mustard
Sauce, which will add only 124kJ, less
than half a gram of fat, 6.5g carbs
( 1 / 2 exchange) and 94mg sodium.
MAD MEX
Here is another fast-food restaurant
that allows you to pick and choose
certain components of your meal,
so pay close attention to your fillings,
because while some of them may
not appear too bad when looking
at their nutrition on their own,
when teamed with other extras,
those kilojoules, fat, carbs and
sodium can really add up!• (^) Avoid: When choosing the base of
your meal we suggest avoiding the
Nachos, Burrito, Grande Melt and the
Quesadilla. For the fillings and extras
The names of these burgers say
it all and the chain's famous slogan
'The burgers are better at Hungry
Jacks' certainly isn’t referring to
health and nutrition.
- Avoid: Best to avoid any burger
that sounds like a 'Double
Whopper' or a 'Grill Masters
Ultimate'. These burger ranges
are going to contain somewhere
between 4200-5860kJ, 64-97g
fat (with at least 1 / 3 being
saturated fat), about 55g carbs
(3½ exchanges) and 1000-1700mg
sodium. - Choose: Our recommendation
here is, without doubt, the Grilled
Chicken Classic Burger, which
contains only 1550kJ, just under
20g fat (only 4g saturated), about
2 exchanges of carbs and 629mg
sodium.
eat smart