In this series, “Eating out: What’s in it?” we will be going over how you can figure out for yourself if something is unhealthy. Today we are taking a trip to Jamba Juice.
1. Check the menu
In more and more urban and developed cities, some nutrition information is being publicly displayed on the menu. Look for numbers or symbols next to the menu item.
- “M/L 530/750 cal” — this could be found right after a smoothie, indicating that the medium size is 530 calories, while a large is 750.
- “V,” “DF,” or “EF” — could all be common allergy indicators / show dietary preferences (vegetarian, dairy free, egg free)
- “low fat” — your food or drink has a low amount of fat per serving
These indicators are convenient and effective ways of narrowing down choices.
2. Go online
If you are eating at a chain restaurant, you can almost guarantee they will have the nutritional info on their websites. Some even have ingredients, and most include a common allergen guide.
In this case we have an extensive amount of information online for all of Jamba Juice’s products.
- Go to their website
- On the main menu select “Smoothies”
- Select “See All” next to the “Creamy Treats” line of smoothies
- Click “See Details” under the Orange Dream Machine Smoothie
- 350 calories per small smoothie
- 470 in a medium
- 590 for a large
This is low or medium A unit commonly used to measure the amount of energy that is... More, depending on your metabolic needs.
- 8g of protein, 150mg of sodium, and 5mg cholesterol in a small
- 10g of protein, 200mg of sodium, and 10mg of cholesterol in a medium
- 12g of protein, 250mg of sodium, and 10mg of cholesterol for a large
This smoothie has a fairly low amount of protein. Thankfully it at least comes from soymilk, which is a complete protein.
It has a medium/low amount of sodium, which is nice if trying to avoid salt.
- 76g of carbohydrates, 71g of which are sugar, and another 0 grams are fiber in a small
- 103g of carbohydrates, 97g of which are sugar, and another 1 grams are fiber in a medium size
- 128g of carbohydrates, 120g of which are sugar, and another 1 grams are fiber in a large size
Not a fantastic sugar to fiber ratio if you ask me.
- 1g of fat, 1 of which is saturated, 0 grams trans fat
- 1.5g of fat, 1 of which is saturated, 0 grams trans fat
- 2g of fat, 1.5 of which is saturated, 0 grams trans fat
Obviously no trans fats in oranges.
- Lastly, 6% of the "Reference Daily Intake:" see post. for Vitamin A, 4% of your daily Iron, 15% for Calcium, and 60% of your Vitamin C
- 8% of the RDI for Vitamin A, 4% of your daily Iron, 20% for Calcium, and 80% of your Vitamin C
- 8% of the RDI for Vitamin A, 6% of your daily Iron, 25% for Calcium, and 100% of your Vitamin C
A good source of vitamin c.
Our approximate macro breakdown: 3% fat, 89% carbs, 8% protein.
See also: How are Nutrients and Calories Rounded?
- Orange Juice
- Orange Sherbet
- Nonfat Frozen Yogurt
Contains Milk and Soy.
- A nice short list of ingredients.
- A good source of vitamin c.
- Again, this is mostly sugar. It’s from a nutritious source, but is still sugar.
Also the sizes are fairly even: roughly a 35% step up from small to medium, and another 25% from medium to large.
See also: Get to Know Your Nutrients
Hope this eating out tutorial / walk-through helps! More coming soon.
Thanks for reading!