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Nutrition - Making Bad Choices Better
1. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
As well as being convenient, eating out is also a sociable and enjoyable experience for families. The
following restaurants are popular with our players, so we’ve produced a visual aid to help you quickly
identify the nutritional value of their meals and snacks by using a traffic light system.
When eating out, many restaurants have food options available that are very high in calories, fat and salt,
all of which can negatively impact a players health, recovery and performance. We are in no way promoting
these restaurants, however if you do choose to go to any of them, the following traffic light system will you
make better choices.
Remember that there are many hidden calories and sugar in fizzy drinks, juices, flavoured coffees, etc. – try
and stick to water.
Making Bad Choices Better
Red, amber and green classification is applicable to each specific restaurant.
Red food and drink options are those typically highest in calories.
Amber food and drink options are those slightly lower in calories.
Green food and drink options are the lowest in calories.
2. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
Food item
Calories
(kcal)
Fat
(g)
Carbohydrates
(g)
Protein
(g)
Salt
Prawn Raisukaree 1282 51.9 145.9 24.9 3.5
Chicken Katsu Curry 1147 49 125.7 47.3 2.4
Short Rib Ramen 1097 58.2 77.9 63.4 6.7
Teriyaki Lamb 890 50.7 52.7 53.6 3.8
Seafood Ramen 821 28 71.1 67.9 6.9
Teriyaki Steak Soba 813 27.2 70.7 67.7 4.8
Teriyaki Salmon Soba 803 37.5 68 45.3 4.9
Ginger Chicken Udon 767 28.5 80 42.7 6.1
Chicken and Prawn Pad Thai 741 31.1 75.8 35.5 5.9
Steak Bulgogi 703 18.5 67.7 64.4 2.8
Chilli Steak Ramen 665 6.8 79.2 68 5.9
Grilled Tuna 625 27.5 46.1 45.2 4
Chicken Ramen 516 10.7 62.4 41.1 4.4
Warm Chilli Chicken Salad 487 32.8 18 28.2 1.4
Sirloin & Shitake Salad 434 19 10.7 53.4 1
Eating out can easily lead to poor food choices. However, this traffic light system can help us
pick better, more nutritious options.
Wagamama
3. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
Food item
Calories
(kcal)
Fat
(g)
Carbohydrates
(g)
Protein
(g)
Salt
Large Chips 1025 38.4 147.7 14.1 1.8
Peri Nuts 783 65 19.5 26.3 1.3
Large Garlic Bread 672 32.8 78.2 13.4 2.1
Large Creamy Mash 588 35.6 64.4 6.4 2.4
Large Coleslaw 508 47.1 21.3 2.6 1
5 Chicken Wings 487 29.9 0.4 53.9 3.1
Red Pepper Dip 464 6.7 83.3 14.5 3
Large Spicy Rice 453 11.7 75.6 7.8 3.6
Chicken Thighs 591 33.3 1.1 72 2.8
1/2 Chicken 577 26.1 3.6 82.1 2.6
Butterfly Chicken Burger 567 15.4 41.7 64.1 3.3
Double Chicken Pita 504 8.4 42.2 63.3 3.3
Large Supergrain 359 10.9 56.8 14.7 1.9
Large Macho Peas 336 20.7 19.6 13.2 0.7
Butterfly Chicken 330 11 0.4 57.2 2.2
Sweet Potato Wedges 330 14.2 47.7 7.5 1.5
¼ Chicken (Breast) 298 8.6 3.2 52 1.7
Corn On The Cob 288 5.4 44 11.4 0.1
Sweet Potato Mash 248 4.2 45.4 4.4 0.6
Chargrilled Veg 98 5.3 11.4 2.2 0.8
Fino Coleslaw 79 4.9 5.1 1.3 0.3
Mixed Leaf Salad 27 0.5 3.2 3.9 0
Medium Spicy Rice 227 5.9 37.8 3.9 1.8
Eating out can easily lead to poor food choices. However, this traffic light system can help us
pick better, more nutritious options.
Nandos
4. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
Food item
Calories
(kcal)
Fat
(g)
Carbohydrates
(g)
Protein
(g)
Salt
Breakfast Wrap 605 31 53 27 2.5
5 Chicken Selects 599 33 34 42 3
Double Sausage & Egg McMuffin 565 34 28 36 2.7
Sausage, Egg & Cheese Bagel 562 28 36 2.7 2.4
Chicken Legend 529 21 56 27 1.8
Quarter Pounder With Cheese 518 27 37 31 2.5
Big Mac 508 25 43 26 2.3
Large Caramel Iced Frappe 25 25 59 7.4 0.4
Large Chocolate Milkshake 380 8.2 66 10 0.8
Large Fries 444 22 55 4.4 0.8
Bacon, Egg & Cheese Bagel 480 21 46 26 2.2
Double Cheese Burger 445 23 32 26 2.4
Bacon & Egg McMuffin 348 17 27 21 1.4
Filet-o-Fish 329 13 36 15 1.3
Chicken Nuggets (6) 259 13 18 16 0.5
Medium Fries 337 17 42 3.3 0.6
McChicken Sandwich 388 16 43 17 1.4
Cheese-burger 301 12 31 16 1.6
Ham-burger 250 8.3 30 13 1.2
Small Fries 237 12 29 2.3 0.4
Oatso Simple Porridge 194 5.3 26 9.6 0.2
Large Latte 192 6.8 18 14 0.4
Eating out can easily lead to poor food choices. However, this traffic light system can help us
pick better, more nutritious options.
McDonalds
5. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
Food item
Calories
(kcal)
Fat
(g)
Carbohydrates
(g)
Protein
(g)
Salt
The Big Daddy Meal 1430 65.9 148.6 66.2 5
Mighty Bucket (For One) 1270 67.3 85.7 85.1 5.5
Zinger Box Meal 1010 44.8 112.7 42 3.4
Boneless Banquet 970 41.4 94.4 56.5 4.45
Large Chicken 775 40.5 66.7 38.9 2.7
Popcorn Meal 518 27 37 31 2.5
3 Piece Original 730 42.9 20.9 68.2 3
6 Piece Bargain Bucket 670 36.1 52.2 38.3 1.6
Big Daddy Burger 641 25.5 62.9 33.6 3.8
4 Piece Boneless 620 25.6 44.5 52.2 5.1
Zinger Tower Burger 620 28.7 63.4 28.9 3.6
Zinger Rice Box 510 16.5 60.9 24 2.8
Zinger Chicken Salad 355 12.5 37.1 23 2
Original Recipe Salad 345 10 37 26.1 1.9
Mini Fillet Burger 280 9.9 30 17.3 1.6
BBQ Wrap 270 7.3 32.1 16.3 1.7
1 Piece Original Recipe Chicken 245 14.3 7 22.8 1
Eating out can easily lead to poor food choices. However, this traffic light system can help us
pick better, more nutritious options.
KFC
6. EVERTON FOOTBALL CLUB ACADEMY - PARENT EDUCATION & RESOURCE PROGRAMME
Food item
Calories
(kcal)
Fat
(g)
Carbohydrates
(g)
Protein
(g)
Salt
Chicken And Bacon Ranch Melt 503 19.7 45.7 35.6 2.4
Spicy Italian 482 26.2 43.5 20.4 2.7
Meatball Marinara 439 16.2 54.8 22.5 1.8
Chipotle Chicken Melt 436 16.3 46.5 27.1 1.8
Veggie Patty 381 10.7 49.8 20.6 1.6
Subway Melt 373 10.2 44.5 27.1 2.2
Tuna Mayo Salad 356 11.6 44.2 19.8 1.7
Steak And Cheese 355 7 47.2 26.9 1.7
Chicken Teriyaki 322 3.8 48 25.5 1.7
Chicken Tikka 310 3.7 44.5 26.4 1.3
Chicken Salad 306 3.7 44.5 25 1.2
Ham Salad 290 4.4 44.2 19.7 1.6
Eating out can easily lead to poor food choices. However, this traffic light system can help us
pick better, more nutritious options.
Subway
Avoid additional snack options: cookies, crisps, nachos etc.
Try to limit sauces – the Caesar and Southwest sauces contain 180 calories in two teaspoons worth. This is the equivalent of a Krispy Kreme
glazed ring donut!
Honey mustard and sweet onion sauces are best options if you have a sauce.
