Everyone buys food on the run, sometimes. With a little know-how you can make healthier choices.
Occasional takeaways may not make much impact on your daily or weekly nutrition. But more than once a week means you may want to take a closer look at the choices you’re making.
Typically, takeaways can be high in saturated fat, especially the fried choices, and sodium (from salt). Too much saturated fat and salt can increase our risk of heart disease. And excess energy contributes to obesity which may increase our risk of a range of diseases.
How much energy, saturated fat and sodium is recommended each day?
Men
9900kJ-12,700kJ
less than 27g-34g sat fat
less than 2000mg sodium
Women
7600kJ-9800kJ
less than 21g-26g sat fat
less than 2000mg sodium
Here are some takeaway shockers we found, and some better choices (without starving yourself) you might want to consider:
Burger shocker
McDonald’s The Boss
(3500kJ, 23.6g sat fat, 1150mg sodium)
with medium fries (1380kJ, 1.9g sat fat, 421mg sodium)
Total 4880kJ, 25.5g sat fat, 1571mg sodium
Very high kJ
Very high sat fat
Very high sodium
Still filling, but a better choice
McDonald’s Big Mac
(2380kJ, 11.7g sat fat, 1050mg sodium)
with small fries (967kJ,
1g sat fat, 222mg sodium)
Total 3347kJ, 12.7g sat fat, 1272mg sodium
High kJ
High sat fat
High sodium
Sushi shocker
St Pierre’s Teriyaki Chicken on Rice with Mayo, large
(3720kJ, 5.5g sat fat, 1290mg sodium)
High kJ
Healthy range sat fat
High sodium
A lower kJ and sodium choice
St Pierre’s Double Avocado Katsu Chicken, regular
(2190kJ, 2.6g sat fat, 608mg sodium)
Healthy range kJ
Healthy range sat fat
Healthy range sodium
Pizza shocker
Half (four slices) of a classic base
Domino’s BBQ Meat Lovers
(3532kJ, 11.6g sat fat, 1852mg sodium)
High kJ
High sat fat
Very high sodium
Still filling but a better choice
Half (four slices) of a classic base
Domino’s BBQ Italian sausage
(3008kJ, 7.6g sat fat, 1488mg sodium)
High kJ
Healthy range sat fat
High sodium
Salad shocker
BP Wild Bean Café Asian Chicken Noodle Salad
(2750kJ, 2.9g sat fat, 1950mg sodium)
High kJ
Healthy range sat fat
Very high sodium
A lower sodium choice for a meal on the road
BP Wild Bean Café Chicken Schnitzel Sandwich
(1930kJ, 3.1g sat fat, 762mg sodium)
Healthy range kJ
Healthy range sat fat
Healthy range sodium
More info on healthier takeaway food choices here.
www.healthyfood.com
