Giving you more information about your favourite meals Mugg & Bean is proud to share the nutritional analysis of our menu with you. A calculated analysis using databases like the South African Food Composition Database (SAFOOD) ensures the accuracy of all information included. Here s what we found. Energy NUTRITIONAL INFORMATION All energy required by the body must be supplied by food and beverage intake. Recommended energy intakes vary according to gender, age and activity. The total food energy intake should, however, facilitate healthy growth and development, the body s many functions and healthy physical activity. Total Fat Fat is a concentrated source of energy. Fats have various functions in the body: Protecting the body s organs and nerves from injury by holding them in position For insulation and helping to maintain body temperature Supplying the essential fat-soluble vitamins A, D, E, & K Transporting and absorbing fat-soluble vitamins Delaying the emptying time of the stomach Adding to the taste and palatability of the diet (a) POLYUNSATURATED FAT A beneficial fat that is found primarily in plant foods (e.g. sunflower oil). (b) MONOUNSATURATED FAT A beneficial fat that is also found primarily in plant foods. They are usually liquid at room temperature (e.g. olive oil). (c) SATURATED FAT Saturated fat is usually solid at room temperature. Found mostly in foods derived from animals, such as fatty meat, poultry skin and full-cream dairy products. It can increase your LDL (bad) cholesterol levels which may increase your risk of heart disease. It is advisable to limit your intake of saturated fat. (d) TRANS FAT Trans fats have been associated with an increase in bad cholesterol and a simultaneous decrease in good cholesterol in the body. Because of this, food manufacturers have endeavoured to lower trans fats in foods. It is advisable to limit your intake of trans fat. Why that matters? Hydrogenated fats are formed when food manufacturers add hydrogen atoms to unsaturated fats to make them more saturated, more solid, and shelf-stable. This raises your body s bad cholesterol and lowers the good cholesterol. Cholesterol When you eat too many foods that are high in saturated fats and cholesterol (mostly animal products) it can make your blood cholesterol levels rise. A high intake of saturated fat, trans fat and cholesterol in food can raise your bad-blood cholesterol. Sodium Sodium is an essential mineral that stabilises your body fluids. Sodium is found in table salt and in many processed foods. The recommended table salt intake is no more than 5g (1 teaspoon of salt/day) or 2,400mg of sodium/day. The Importance of Portion Size As we get older, our perception of what constitutes a healthy portion of food slowly increases. As a result we eat more. Increasing one s portion size is one of the most common ways extra kilojoules sneak into our diet because often we don t realise we are actually eating more than we should. When you feel your portion is too big, try save the rest for later. kj = Kilojoules g = grams Carbs = Carbohydrates Ttl fat = Total Fat Sat Fat = Saturated Fat Ttl Sodium = Total Sodium Carbohydrates, proteins and fats are all energy providing nutrients. Note that our major source of energy should come from carbohydrates, however, our bodies need protein and energy from fat for good health. The unit for measuring energy is the kilojoule or the kilocalorie (kcal). Carbohydrates Carbohydrates are our bodies preferred source of energy. For meals to be high in carbohydrates they must have at least 13g of carbohydrates per 100g serving. Dietary Fibre Dietary fibre is also referred to as roughage and is generally of plant origin. It is an essential part of any diet, adds bulk to foods, slows down your digestion and helps you feel satisfied. It also keeps your tummy healthy and regular. Hints, Tips & Guidelines for Healthy Eating 1. Enjoy a variety of foods 6. Fish, chicken, lean meat or eggs could be eaten daily 2. Drink lots of clean, water 7. Have milk, maas or yoghurt every day 3. Make starchy food part of most meals 8. Use fat sparingly and choose vegetable oils rather than hard fat 4. Eat plenty of vegetables and fruit everyday 9. Use salt and foods high in salt sparingly 5. Eat dry beans, split beans, lentils & soya regularly 10. Use sugar, food and drinks high in sugar sparingly Foods high in fibre usually require a bit more chewing, contribute to satiation, and promote better dental health. If your meal has three (3)# or more grams of fibre for every 100g serving, it s a good source of fibre. Proteins Proteins are made up of amino acids and their function is to help build, maintain and repair body tissue. Amino acids are the basic building blocks of enzymes, hormones, proteins, and body tissue. Sources of protein in food include meat, poultry, fish, eggs, milk, cheese, yoghurt, soya, legumes (e.g. dried beans, split peas, lentils and chickpeas), seeds and nuts. Grain products and numerous vegetables also supply small amounts of protein. All protein is made up of amino acids. The body needs 22 amino acids, of which 8 are essential, meaning they cannot be manufactured by the body and need to be supplemented through diet. Protein quality depends on the amount of essential amino acids contained in a meal. Foods derived from animals (e.g. fish, poultry, meat, egg and milk) are high-quality proteins and contain all the essential amino acids. All plant foods, except for soya and quinoa, are incomplete proteins as they lack sufficient amounts of one or more of the essential amino acids. Interesting to note, if two incomplete proteins are properly combined, they become complementary proteins and make up a complete protein.
Hearty GENEROUS BREAKFASTS Generously filled CROISSANTS Mighty Morning Croissant 3608 32.8 36 64.8 20.2 2.8 1523 The All American Breakfast** 4925 50.2 59 79.3 23.3 8.3 2468 South African Farm Breakfast** 4822 49.4 30 93.2 33.7 2.5 2329 On The Go** 2493 34.4 3 50.1 16.0 0.6 1272 The Famous One** 4852 36.1 65 82.3 18.1 5.5 1295 Delite Breakfast 2069 24.8 46 21.6 9.5 6.7 1030 Tropical Breakfast 3101 16.6 109 19.9 13.0 13.2 294 New Orleans French Toast 4033 41.5 78 52.9 20.0 4.6 2061 Omelette** 1853 20.9 3 39.1 15.0 0.0 679 Cheddar cheese 988 14.8 1 19.4 11.1 0.0 292 Feta cheese 1082 14.2 1 22.2 13.8 0.0 827 Mozzarella cheese 700 11.6 1 13 7.9 0.0 224 Herbed mushrooms 288 1.8 2 5.4 2.9 1.8 152 Savoury mince 728 23.1 2 8.1 4.0 0.4 60 Chicken strips 632 23.3 1 5.8 1.2 0.0 144 Beef sausage 585 6.7 7 9.8 4 0.0 600 Back bacon 1684 22.0 0 35.4 12.5 0.0 1149 Beef strips 911 16.3 2 16.4 5.4 0.0 729 Toast & preserves (2 slices white bread + preserves (30g)* 1461 8.6 70 1.8 0.4 3.3 495 Classic Benedict 3080 30.0 52 45.0 14.8 3.0 1512 Vegetarian Benedict 3573 25.9 55 57.6 17.7 5.1 1031 M&B Bread - white (1 slice)* 551 4.3 25 0.9 0.2 1.6 245 M&B Bread - wholewheat (1 Slice)* 454 3.5 19 0.9 0.2 2.8 160 M&B Bread - rye (1 slice)* 454 3.5 19 0.7 <0.1 2.4 244 M&B Bread - health bread (1 slice)* 694 8.6 28 1.6 0.0 3.9 348 Butter (10g) 304 0.1 0 8.2 4.8 0.0 83 * excl butter, ** excl. bread & butter THE VEGETARIAN BENEDICT
Soups Fill that gap WHOLESOME WRAPS Tomato & Basil Soup 2562 21.5 54 32.0 17.4 7.1 2161 Smoked Chicken Wrap*# 2510 35.2 34 34.2 12.8 5.1 490 CLASSIC SALADS CAFÉ Sandwiches Monte Christo Chopped Salad Bowl 2307 25.3 31 35.2 13.4 3.3 1076 Monte Christo Chopped Salad Meal 4621 51.1 65 68.9 25.8 7.5 2268 The Original Cobb Salad 4772 64.9 52 71.9 23.7 7.7 2043 Side Salad 668 1.4 6 13.9 1.8 2.1 99 Backyard BBQ Pretzel Sandwich # Backyard BBQ Pretzel Sandwich (with chunky fries) 5009 40.6 106 66.0 7.4 9.1 3091 6432 45.0 143 85.0 9.6 13.2 3310 Asian Chicken Slaw Pretzel Sandwich # 3957 56.2 95 35.3 9.9 8.2 2411 Asian Chicken Slaw Pretzel Sandwich (with chunky fries) 5380 60.6 132 54.3 12.1 12.3 2630 Paprika Honey Glazed Chicken*# 4844 72.7 60 68.4 25.4 3.9 2193 ROASTED VEGETABLE & FETA SALAD Alabama Chicken# 5029 89.4 46 72.7 26.2 3.0 2257 Butter Chicken Curry 5467 26.8 60 105.1 40.7 5.7 917 BACKYARD BBQ PRETZEL
Perfect POT PIES SPICY LAMB & ROASTED AUBERGINE PIE Chicken & Mushroom Pot Pie*# 3309 61.2 40 41.9 22.3 2.5 446 Traditional FAVOURITES Beef Lasagne*# 3603 46.1 60 47.1 22.9 3.4 678 Welsh Rarebit # 4460 58.0 60 95.3 32.1 9.1 3023 Welsh Rarebit (with chunky fries) 5883 62.4 97 114.3 34.3 13.2 3242 BBQ Chicken Mac n Cheese 3643 44.9 74 42.7 13.8 5.5 768 Lamb Chops 6488 59.7 49 122.9 30.2 6.8 1662 Chicken & Beef Enchilada* 2848 48.6 35 37.6 12.9 6.0 1829 Rib & Wing Combo # 4959 105.4 7 82 26.9 0.4 774 Rib & Wing Combo (with chunky fries) 6382 109.8 44 101.0 29.1 4.5 993 Rump Steak 4209 54.2 31 70.8 28.8 8.4 771 Side Salad 668 1.4 6 13.9 1.8 2.1 99 BBQ Burger # 2308 30.7 46 25.3 8.3 3.6 623 BBQ Burger (with fries) 3731 35.1 83 44.3 10.5 7.7 842 Sweet Chilli Chicken Cheese & Pine Burger # 2699 49.1 47 27 10.8 3.9 643 Sweet Chilli Chicken Cheese & Pine Burger (with fries) 4122 53.5 84 46.0 13.0 8.0 862 Sunrise Burger # 4058 54.7 40 64.8 25.8 3.0 1451 Sunrise Burger (with fries) 5481 59.1 77 83.8 28.0 7.1 1670 MUSHROOM, LENTIL & THYME PIE
Still PECKISH? TOASTED CHICKEN & MAYO Pile of Fries 1423 4.4 37 19.0 2.2 4.1 219 BITS & Bites Potato Skins 2979 27.5 27 52.9 15.0 5.3 517 Quiche Lorraine 3242 22.8 31 61.5 27.4 3.1 1361 Spinach & Feta Quiche 3181 16.4 32 62.0 29.2 3.6 937 Classic Quesadilla 3000 24.7 56 42.9 22.6 7.3 1696 Toasted SANDWICHES Chicken & Mayo 2818 30.8 55 35.6 9.2 3.6 1205 Cheddar & Tomato 2110 19.0 52 23.0 12.6 3.8 770 Back Bacon, Egg & Cheese 4511 52.5 52 72.9 28.6 3.2 2037 Back Bacon & Egg 3853 42.6 51 60.0 21.2 3.2 1842 Hickory Ham, Cheese & Tomato 2408 26.0 53 27.2 13.9 3.8 1297 Kids' STUFF Chicken Burger & Fries 3481 31.8 78 42.1 10.4 7.1 902 Chicken Nuggets & Fries 3214 23.3 68 44.0 8.9 5.6 875 Big Boy Breakfast 2219 21.6 34 34.5 16.0 1.6 1268
Time SWEET M&B Giant Muffins Served with butter, preserves & cheese Chocolate chip Muffin* 3482 13.0 130 26.9 7.4 5.3 617 Rich Choc Cake Slice* 5882 24.3 187 60.4 25.8 8.0 509 Whipped cream 872 1.2 <1 22.2 13.8 0.0 22 Ice cream 521 2.1 14 6.6 4.1 0.0 48 *excl. whipped cream and ice cream Cupcakes Red Velvet Cupcake 2550 5.6 84 27.6 7.7 0.8 109 Blueberry Muffin* 3360 10.5 139 21.8 3.5 3.0 710 Bran Muffin* 3525 11.4 144 21.4 11.1 11.7 1149 CUPCAKES 4 ki ds wit h cancer R1 from every cupcake sold will be donated to Cupcakes of HOPE. Butter 608 0.2 0 16.4 9.6 0.0 166 Strawberry jam 359 0.1 21 0.0 0.0 0.2 5 Cheddar cheese 494 7.4 <1 9.7 5.6 0.0 146 *excl. butter, jam and cheese Scones Served with strawberry jam or whipped cream Waffles Waffle A La Mode (with Maple syrup) 2712 12.7 77 31.4 6.6 1.6 177 Whipped cream (60ml) 872 1.2 <1 22.2 13.8 0.0 22 Ice cream 521 2.1 14 6.6 4.1 0.0 48 Scones* 2964 14.4 92 29.6 7.6 3.1 570 Strawberry jam 359 0.1 21 0.0 0.0 0.2 5 RED VELVET CUPCAKE Whipped cream (30ml) 436 0.6 <1 11.1 6.9 0.0 11 *excl. jam & whipped cream Croissants Served with butter, preserves & cheese Croissant Boulangerie* 1348 7.1 33 17.3 9.9 2.1 332 Butter 608 0.2 0 16.4 9.6 0.0 166 Strawberry jam 359 0.1 21 0.0 0.0 0.2 5 Cheddar cheese 494 7.4 <1 9.7 5.6 0.0 146 *excl. butter, jam and cheese Cakes Served with whipped cream or ice cream Lemon Meringue Slice* 5398 23.7 207 39.1 15.6 1.4 630 Carrot Cake Slice* 4965 13.7 154 56.7 8.1 3.9 993 Plain Cheesecake Slice* 5259 25.4 110 79.9 40.7 0.6 1048
Hot BEVERAGES BEVERAGES Filter Coffee 1 0.0 0 0.0 0.0 0.0 0 Flat White Cappuccino* 420 5.1 8 5.4 3.1 0.0 77 Easy Cappuccino* 498 6.1 9 6.5 3.6 0.0 91 Serious Cappuccino* 787 9.6 15 10.2 5.7 0.0 144 Hot Chocolate (dark) 1559 9.7 41 18.7 10.8 0.0 143 Hot Chocolate (milk) 1558 7.7 43 18.7 10.7 0.0 100 Classic Latte* 939 8.1 29 8.5 4.8 0.0 177 Cookie (served with hot beverage) 242 0.5 6 3.4 2.0 0.1 36 * without cookie Muggaccino (Coffee) 1343 7.1 51 10.3 9.3 0.2 208 Muggaccino (Mocha) 1344 3.0 56 10.5 10.0 2.0 280 Ginger beer (385ml) 778 0.0 46 0.0 0.0 0.0 31 Lemonade (385ml 766 0.0 42 0.0 0.0 0.0 31 Chocolate Tall Milkshake 3595 15.0 109 40.7 24.6 1.3 328 Chocolate Medium Milkshake 2342 10.0 71 26.6 16.0 0.9 218 Chocolate Small Milkshake 1628 6.8 50 17.9 10.9 0.5 151 Strawberry Tall Milkshake 3547 13.9 107 40.1 24.6 0.0 305 Strawberry Medium Milkshake 2313 9.3 70 26.2 16.0 0.0 204 Strawberry Small Milkshake 1608 6.4 49 17.7 10.9 0.0 142 FILTER COFFEE Vanilla Tall Milkshake 3568 13.9 109 40.1 24.6 0.0 292 Vanilla Medium Milkshake 2326 9.3 71 26.2 16.0 0.0 196 Vanilla Small Milkshake 1617 6.4 50 17.7 10.9 0.0 137 GOURMET MILKSHAKES ## Carbohydrates by difference