healthy on your terms

LEARN HOW TO MAINTAIN A HEALTHIER DIET

while still enjoying delicious toppings

Explore our heart-healthy tips.

Adults and youth (ages 13 and older) need an average of 2,000 calories a day, and children (ages 4 to 12) need an average of 1,500 calories a day. However, individual needs vary.

TIP 1

EAT YOUR
VEGETABLES!
AIM FOR 7-10 SERVINGS PER DAY.

TIP: Stuff your pita or salad with unlimited veggie toppings offering you the perfect opportunity to increase your vegetable intake.

TIP 2

CHOOSE WHOLE
GRAIN FOODS
They have fibre, protein and vitamin B.

TIP: Order whole wheat pita bread and increase your whole grains.

TIP 3

Get Your Protein
It’s vital to your heart, brain and helps build muscle.

TIP: Double your protein in any pita! Mix and match two different proteins to increase your flavour.

Try our Pinty’s 100% Canadian Extra Lean Chicken. It’s allergen free, steroid free and has no MSG, artificial ingredients or preservatives. View all our protein options on our Menu.

TIP 4

REDUCE YOUR
SALT INTAKE!

TIP: Keep your meal lower in sodium by ordering a bowl and a protein option such as Black Bean, Chicken, Falafel, Egg, Quinoa Veggie Bites or Southwest Chicken.

See our Nutrition & Allergen Guide.

TIP 5

Lower your fat intake.
Choose healthier unsaturated fats.

TIP: Choose lower fat sauces and toppings.

LOWER FAT SAUCES & TOPPINGS

Toppings

Alfalfa sprouts (28 g) 10 calories
Cucumber (28 g) 3 calories
Green pepper (28 g) 5 calories
Hot peppers (15 g) 3 calories
Jalapeños (15 g) 1 calorie
Lettuce – iceberg (28 g) 3 calories
Lettuce – romaine (28 g) 5 calories
Mushrooms (28 g) 10 calories
Onion (28 g) 10 calories
Pickle (15 g) 2 calories
Spinach (28 g) 10 calories
Tomato (28 g) 5 calories

Sauces

Balsamic vinaigrette (15 ml) 30 calories 2.5 grams of fat
BBQ sauce (15 ml) 30 calories 0 grams of fat
Donair sauce (15 ml) 30 calories 0.6 grams of fat
Honey mustard (15 ml) 40 calories 0.1 grams of fat
Honey garlic (15 ml) 30 calories 0 grams of fat
Hot sauce (5 ml) 10 calories 0.3 grams of fat
Light Italian (15 ml) 10 calories 0.2 grams of fat
Light mayonnaise (15 ml) 40 calories 4 grams of fat
Light ranch (15 ml) 40 calories 2.5 grams of fat
Mustard (15 ml) 0 calories 0 grams of fat
Spicy Thai (15 ml) 40 calories 0 grams of fat
Teriyaki (15 ml) 30 calories 0 grams of fat
Tzatziki (28 ml) 40 calories 3 grams of fat
LOWER FAT SAUCES & TOPPINGS