Staple Food Calorie List (go-to foods when out and about)

I have included some home cooked meals that you might need to monitor too if you are having dinner with friends (I have been going to a number of BBQs and I keep forgetting what to avoid!).

Also I have gone through Australian nutritional guides for fast food places I tend to fall back on so that I know what to go for to stay on my healthy eating trend! Where ever possible I have included links to websites and nutritional guides, feel free to click through and see what you have been eating compared to the other choices they have, it shocked me!

Food Calories Fat (g) Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g)
Hamburger bun 120 2 0 180 22 1 5
Hamburger patty with bun, no fixings 439 24.2 106 267 22 1 32.7
Cheeseburger with bun, no fixings 509 29.2 126 537 24 1 36.7
Fixings (2 Romaine lettuce leaves, 1 thick slice tomato, and 1 tbsp ketchup) 34 .2 0 165 7.6 1.4 .9
Cheeseburger with bun and fixings 543 29.4 126 702 31.6 2.4 37.6
Veggie burger (Boca Original) with bun, no fixings 220 3 0 570 30 6 26
Veggie burger with bun and cheese 290 7 20 840 32 6 30
Veggie burger with bun, cheese, and fixings 324 7.2 20 1,005 39.6 7.4 30.9
Turkey burger with bun 270 9 65 260 22 1 27
Turkey burger with bun and cheese 340 14 85 530 24 1 31
Turkey burger with bun, cheese, and fixings 374 14.2 85 695 31.6 2.4 31.9
Hot dog bun 140 2.5 0 190 26 .5 5
1 tbsp ketchup and 1 tsp mustard 20 0 0 220 5 0 0
Hot dog (beef) with bun, no fixings 290 16.5 30 560 27 .5 11
Hot dog with bun, ketchup, and mustard 310 16.5 30 780 32 .5 11
1 barbecue chicken breast (6 oz) 280 3.5 85 290 30 0 32
4 oz. salmon 233 14 71 69 0 0 25

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Taco Bill Foods to go for:

Fresco Bean Burrito: 330 calories, 2.5 g saturated fat
Regular Style Ranchero Chicken Soft Taco: 270 calories, 4 g saturated fat
Regular Style Spicy Chicken Soft Taco: 170 calories, 2 g saturated fat
Fresco Style Spicy Chicken Burrito: 340 calories, 3 g saturated fat
Fresco Style Fiesta Burrito – Beef: 350 calories, 4 g saturated fat
Fresco Style Chalupa Supreme – Chicken: 300 calories, 2 g saturated fat

http://www.tacobill.com.au/wp-content/uploads/2010/05/nutritional-info.pdf

KFC Foods to go for:

Looking at this menu I dont think I will be eating there ever again… The best food I found was the side salad which wouldn’t be enough for a meal. Maybe if you were stuck and had to have KFC I would go for this:

Original Fillet Burger – 403 Calories, 1.8 saturated fat
or
Crispy Strips – 263 Calories, 1.3 Saturated fat.
So Salad – 49 calories, 0.0 saturated fat.
or
Twister Regular – 518 calories, 5.2 saturated fat (but remember this is without fries and is pretty heavy fat wise).

http://www.kfc.com.au/nutrition/documents/A6677_Prj_So_Brochures_NIPS_FA.pdf

McDonalds Foods to go for:
Seared Chicken Classic Salad – 171 calories, 2.8 saturated fat
Crispy Chicken Classic Salad – 288 calories, 3.9 saturated fat
Garden Salad – 17 calories, 0.1 saturated fat

http://mcdonalds.com.au/sites/mcdonalds.com.au/files/images/Main-Menu-Combined-List-Aus-28-Dec-2012.pdf

http://mcdonalds.com.au/our-food/nutrition

Subway Foods to go for:
6″ Veggie Delite: 230 calories, 1 g saturated fat
6″ Turkey Breast: 280 calories, 1.5 g saturated fat
6″ Oven Roasted Chicken Breast: 310 calories, 1.5 g saturated fat

Hungry Jacks Foods to go for:

Salad (I didn’t even know they did salad! shame on me):
Garden Salad – 68 calories, 0.0 saturated fat (or 2.7 with French dressing)
Veggie Salad (with French dressing) – 267 calories, 1.5 saturated fat
Chicken Salad – 199 calories, 2.7 saturated fat

Chicken Burgers:
Tendergrill Classic – 315 calories, 1.9 saturated fat

Chicken Wraps:
Tendergrill Wrap – 325 calories, 3.7 saturated fat

Beef Burgers:
Hamburger – 281 calories, 3.8 saturated fat
Cheeseburger – 325 calories, 6.2 saturated fat

http://www.hungryjacks.com.au/images/pdf/NutriGuide.pdf

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In case you are a Calorie counter rather than a KJ counter here is a handy converter:

http://www.bupa.com.au/health-and-wellness/tools-and-apps/tools-and-calculators/calorie-converter

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