Your Nutrition



Food and drinks fuel our bodies with energy in the form of calories (kcals). Too much energy can lead to weight gain. Knowing how many calories your food contains will allow you to make more informed choices about what you eat.

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On average, a healthy active male needs around 2,500 calories daily and a healthy active woman needs around 2,000. The amount of calories you require depend on your body size and physical activity level.

The key is to eat a balance of foods within your recommended calorie range. If you are not very physically active then you need fewer calories.  If you are very active, then work on eating more foods from the Bread, Cereals & Potato food group. Foods from this food group are low in calories and fat. They are also high in fibre, remember, brown is best.

Nutritionally Analysed Menus: Tracking your calories will be easier with KSG’s new Nutritionally Analysed Menu displays, these are available in selected restaurants. We have added calories, dietary and nutrient symbols to the recipes in this collection to help you choose the meals that suit your requirements.

Helpful Tips:

To lower your calorie intake, swap fries for rice or potatoes.

Ask for your sauces as side helpings.

Replace sugary drinks with water.  And remember: A fruit bowl is not just for display!

Low Fat

Fat is essential for health but there are good fats and bad fats and it is important to know the difference. All fats are higher in calories compared with carbohydrates and proteins so it makes sense to moderate your intake and only consume what you need. Stay within your daily calorie allowance – Know Your Fats.
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Know your Fats

Saturated fats are the “bad fats”. They are mainly found in meats, dairy products, fried foods, biscuits, cakes and pastries.

Polyunsaturated and mono-unsaturated fats are the good fats. Oily fish like salmon, mackerel and herring are great sources of polyunsaturated fat, as are walnuts, brazil nuts, pine nuts, sunflower seeds, sesame seeds and polyunsaturated-fat spreads.

Rapeseed oil is rich in mono-unsaturated fats, which is why KSG insist on cooking your food with it. Unsalted peanuts, almonds, cashew nuts, brazil nuts and polyunsaturated-fat spreads are easy ways to get good fats into your body.

Our Saturated Fat Standards: KSG is committed to helping you limit your intake of saturated “bad” fats. Our chefs use rapeseed oil, this is a healthier oil for cooking. We make sure you have the option of choosing low fat milk, spreads, mayonnaise and yoghurt.

Nutritionally Analysed Menus: When you see the Low Fat symbol on your KSG menu this means that the meal contains no more than 3g of fat per 100g of food.

Helpful Tips:

Opt for grilled, baked & steamed foods on your menu (no extra fat added during the cooking process).

Favour poultry and lean meats.

Make a habit of eating oily fish twice a week.

Choose low-fat dairy products and spreads.

Snack, if you must, on healthy treats.


Low Salt

Your body needs salt to regulate water balance and blood pressure. It helps to keep your muscles and nerves healthy. We only need small amounts. Overdo the salt and you put your heart at risk by raising your blood pressure. How much is enough salt?

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Salt is associated with adding flavour. The next time you are about to shake a sachet over your food stop and think. The food in front of you may have already been seasoned to taste good. Taste your food before adding salt.

Know what high salt foods to watch out for. Cured and processed meats, bread, processed foods and crisps can quickly tip you over your daily recommended allowance. The good news is there are equally tasty alternatives to all. Try opting for fresh ingredients and avoiding processed meats and ready meals.

Our Low Salt Commitment: KSG do what we can to help you limit your salt intake. Our chefs use salt to season appropriately and use alternative herbs and spices where possible.

Nutritionally Analysed Menus: When you see the Low Salt symbol on your KSG menu this means that the meal contains no more than 0.3g of salt per 100g of food.

Helpful Tips: Opt for fresh foods over ones that have been cured, pickled or otherwise processed.

Remember that salt is naturally occurring in even the healthiest foods – so put the salt cellar out of arm’s reach.

Source of Fibre

Fibre is found in many foods. Wholegrain foods, fruits, vegetables and pulses are key sources. Getting fibre into your diet is important for your body for many reasons.

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Eat a diet rich in fibre and you could have a happier digestive system and reduce your risk of getting bowel cancer. Fibre rich foods provide a slow release of sugar into the blood helping balance blood sugars. They help you feel fuller for longer, this keeps snacking urges at bay helping you to control your weight. They also tend to be rich in carbohydrate, low in fat and calories.

Nutritionally Analysed Menus: When you see the Source of Fibre symbol on your KSG menu this means that the meal contains at least 3g of fibre per 100g of food.

Helpful Tips: Always bet on brown!

Cereals, bread, rice and pasta should be staples of your daily diet.

Get into the habit of eating wholemeal and wholegrain versions. Trust us, they are just as tasty, if not tastier, than the regular white varieties.