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 340/510 cal” — this could be found right after a smoothie, indicating that the medium size is 240 calories, while a large is 410.
- “GF,” “V,” or “DF” — could all be common allergy indicators / show dietary preferences (gluten-free, vegetarian, dairy free)
- “low cal” — your food or drink is low in calories
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 “Energy Bowls”
- Select “See Details” under the Fruit and Greek Yogurt Bowl
- 390 calories per bowl
Depending on you metabolism, this could be medium or low.
- 31g of protein, 105mg of sodium, and no cholesterol
Loving the protein here from that Greek yogurt. This is my favorite bowl at Jamba Juice.
Low in sodium, which is nice if trying to avoid salt. And, predictably, no cholesterol. We are really just dealing with fruit here, obviously no animal products.
- 62g of carbohydrates, 42g of which are sugar, and another 5 grams are fiber
This has an OK amount of sugar, but is better than most other bowls. Granted, it’s from healthy, nutritive, sources, but at the end of the day it’s still 42g of sugar.
An alright bit of fiber, too.
- 4g of fat, 0.5 of which is saturated, 0 grams trans fat
No trans fats. The low fat content must be a result of the low fat or fat-free yogurt.
- Lastly, 2% of the "Reference Daily Intake:" see post. for Vitamin A, 6% for Iron, 35% Calcium, and 60% of your Vitamin C
A good source of calcium. Keep in mind that this bowl has
Our approximate macro breakdown: 9% fat, 59% carbs, 32% protein.
See also: How are Nutrients and Calories Rounded?
- Greek yogurt
- Fresh bananas
- Organic pumpkin flax seed granola
- Fresh strawberries
- Fresh blueberries
- I really don’t have anything bad to say. Great ingredients.
- Only downside may be that they are pretty low in fat.
See also: Get to Know Your Nutrients
Hope this eating out tutorial / walk-through helps! More coming soon.
Thanks for reading!