Innholdsfortegnelse for May 2015 i Healthy Food Guide

When our dietitian’s research hits my desk, I’m always surprised by how poorly some of my go-to takeaway picks score nutritionally. Sushi, for instance, a potentially healthy choice, can be sky-high in unhealthy fat once you opt for those creamy mayo toppings or fillings. Meanwhile, my husband’s favourite fast-food dish, pad thai, turns out to be so high in fat that it eats up half his daily kilojoule allowance. Clearly, the world of takeaway can be a minefield for those of us who want to eat well. A few years ago, we published a takeaway guide that’s still one of the most popular pages on our website (healthyfoodguide.com.au). But times change, and fast-food chains are constantly launching new dishes, so we’ve taken a fresh look at the nation’s takeaway menus.…

JUNK FOOD’S HIDDEN HAZARD Here’s another reason to cut down on highly processed food: Scientists have just linked obesity with two common emulsifiers, food additives often present in mayonnaise and ice cream. In a US study, these substances threw the gut bacteria of mice out of balance, causing both inflammation and insulin-resistant, obese animals. While scientists expand their research, the health message remains clear: Limit processed foods and make healthy meals yourself. (Start on p55!) —Nature, 2015 What are you really craving? Shopping on an empty stomach is a recipe for disaster — for your waistline and your wallet. A new US study shows that hunger whets our appetite for acquisition, driving us to buy even non-food items. To keep your credit card intact, eat before you hit the shops!…

Get ready to go! The new Yummia ready-to-go yoghurts provide a tasty combo of fruit and vegies in each tub. Each tub of yoghurt also contains half a serve of vegies and sports a five-star Health Star Rating! Spring into life! Many of us are starved of vital minerals, so correct the imbalance with a daily drink of LifeSPRINGS Colloidal Minerals. To order this product online, go to lifesprings.com.au or call 1300 135 979. Cook up a storm! River Cottage Australia, the first cookbook from Paul West’s Foxtel LifeStyle Food show, is full of mouth-watering recipes, such as pumpkin scones and barbecue squid salad. Don’t miss it! Go mad! Whether you’re going gluten free, paleo or vegan, Mad Mex has you covered! Its customisable menu offers fresh ingredients to let…

We know salt’s bad news for our heart, but it tastes good and acts as a preservative, extending the shelf life of many everyday foods. As a result, processed foods smuggle a lot of salt into our diets. Salt’s chemical name is sodium chloride, which is why nutrition labels list salt as sodium. To stay healthy, your body needs a small amount of sodium, but no more than 2300mg a day. Experts link excessive salt consumption with an increased risk of high blood pressure (hypertension), which is itself a risk factor for heart attack, kidney disease and stroke. Shop for less salt Here’s a simple way to cut down on salt: Look at the food packet’s nutrition information panel and run your eye down the Per 100g column. Any figure…

Do you grab a takeaway every Friday night or only once a month? Statistics show that Aussies eat fast food roughly four times a month. And despite the fact that fast-food chains now display their menus’ nutrition information, only one in four of us weighs up the healthy dishes when deciding what to order. This month, we’ve sorted through stacks of takeaway menus to give you the most up-to-date guide to the best choices. So whatever your taste in takeaway, you can now order with confidence!…

Best burgers 1 Nando’s Supremo Chicken Burger with Portuguese BBQ Sauce Enjoy the rich taste of caramelised onions and spicy sauce without the extra fat of mayonnaise. Per burger: 1559kJ (373cal), 33.1g protein, 8.4g fat, 2.6g sat fat, 516mg sodium 2 Grill’d Sweet Chilli Chicken Burger This burger is full of fresh salad and flavoursome relish. Per burger: 1920kJ (459cal), 34.3g protein, 12.0g fat, 6.8g fibre, 735mg sodium 3 McDonald’s Hamburger Keep it simple with a basic hamburger. For a more filling meal, add a Garden Salad, but hold the high-kilojoule dressing! Per burger: 979kJ (234cal), 12.2g protein, 8.6g fat, 3.5g sat fat, 480mg sodium • BUILD A BETTER BURGER Surprisingly, burgers can be a healthy takeaway choice — it all depends on what’s between the buns. Grilled chicken is…

Best Mexican 1 Guzman Y Gomez Steak Chipotle Soft Tacos Spicy marinated and barbecued steak give this taco big flavour while keeping the salt and fat low. Two tacos: 1510kJ (360cal), 32.4g protein, 6.3g fat, 2.3g sat fat, 4.5g fibre, 342mg sodium 2 Mad Mex Naked Chicken Burrito (w/brown rice, tomato salsa, corn, onion, coriander & lettuce) This healthy bowl brims with filling vegies, brown rice and tasty flavours. Per bowl: 1582kJ (378cal), 23g protein, 12.4g fat, 2.8g sat fat, 504mg sodium 3 Salsa’s Fresh Mex California Bowl (without corn chips) Stop hunger in its tracks with this mix of grilled chicken, capsicum and a fruity pineapple–mango salsa. Per bowl: 985kJ (235cal), 16.3g protein, 15.3g fat, 2.6g sat fat, 788mg sodium • MASTER A BALANCED MEAL Mexican takeaway has the…

Turn your spuds into perfectly balanced meals! Winter’s just around the corner, and we know that a steaming hot baked potato is up there with the best comfort food. These fantastic recipes take potato fillings beyond the usual sour cream and cheese. Stuffed with delicious ingredients, each tater is a healthy low-kilojoule and self-contained meal that you can serve in its own skin. These vegie-packed spuds satisfy with protein, fibre and big flavours — so dig in! Jacket potato with bacon, corn, chives & cheddar Serves 4 Cost per serve $2.25 Hands-on time 20 min Cooking time 1 hour, 10 min • gluten free • diabetes friendly PER SERVE 1206kJ/289cal Protein 16.4g Total Fat 7.7g Sat Fat 3.6g Carbs 33.9g Sugars 2.5g Fibre 7.2g Sodium 471mg Calcium 163mg Iron 3.0mg…

START HERE YOUR MEAL-PREP PLAN FOR SUNDAY Preheat oven to 190°C. Prepare and start cooking Roast chicken base (opposite). 2 While chicken cooks, prepare Roast potato base (p69) and place in oven to roast for 1½ hours. After 40–45 minutes, spray potatoes with olive oil and toss. 3 Prepare Tomato, mushroom & capsicum sauce (overleaf) and cook for 15 minutes. 4 Prepare Coleslaw and Coleslaw dressing (p69). 5 Remove Tomato, mushroom & capsicum sauce from frying pan and leave to cool. 6 Remove chicken from oven and leave to stand for 5 minutes. Cut roasting bag open with care, as steam will be hot. Leave chicken to cool. Check potatoes and remove from oven. 7 Prepare Beef stir-fry base (overleaf). 8 Remove meat from roast chicken. (Save the carcass for…

Letter of the month After losing half my body weight, I’m continually astounded by the way I’m treated as a thin person. Café staff are now polite and keen to help; I can enjoy an occasional ice cream without suffering taunts of “no wonder you’re fat”. How sad that our society devalues someone solely because of their weight. Lea Croxford, NSW Happy tummies! As someone who’s both coeliac and dairy intolerant, I love your magazine! Thank you so much for always giving us fun and gut-friendly meals to cook on weekends! Bec Lahanas, NSW #DiplomatMum Vegies are my kids’ mortal enemies, but your semi-dried tomato, spinach and ricotta fritters (on the HFG website) went down so well that they might reconsider their anti-veg policies! Merlyn Mathew, NSW The real culprit…

If you have preschoolers in your life, don’t miss these colourful books with entertaining messages about eating well! The Healthy Harvest by Emma Martin Primary-school children will meet Harry Harvester and friends, who teach them where food comes from and tell them about the importance of healthy eating. ($14.95; Little Steps Publishing, edibleeducation.com.au) I’m Having a Rainbow for Dinner from Nutrition Australia Qld This colourful storybook sparks your child’s interest in fruit and vegies with the colours of the rainbow. ($14 plus postage and handling; to order, email info@naqld.org or phone 07–3257 4393) Oliver’s Vegetables by Vivian French A perfect story for even the fussiest of eaters, this bestselling picture book follows Oliver, a little boy who eats only potato chips, as he discovers a new veg for every day…

Grains to sustain Kellogg’s Five Whole Grain Muesli ($4.49 per 450g) has the goodness of five whole grains, making it a nutritious, high-fibre way to start the day. Per 45g serve (sun-dried apricot, cranberries & pepitas): 650kJ (156cal), 4g protein, 0.3g sat fat, 6.6g sugar, 4.7g fibre Lunch in 60 seconds Each tub of John West Tuna, Brown Rice & Quinoa ($4.39) is packed with protein and healthy fats to keep you feeling full. Choose from Moroccan, Mediterranean or Thai Red Curry. Per 200g tub (Moroccan): 1490kJ (356cal), 18.5g protein, 1.7g sat fat, 348mg sodium Deep-freeze fishing Stash a bag of Birds Eye Ocean Selections ($12.99 to $29.99 per 700g) in the freezer. Individually wrapped fillets thaw in under 30 minutes, making busy nights a breeze. Per 125g hoki fillet:…

If you’ve ever enjoyed an exotic Moroccan tagine or a spicy Middle Eastern meal, you may have tasted harissa. This spice blend combines the fire of dried chillies with fragrant coriander, caraway, paprika and garlic. A great way to pump up the flavour of a few weeknight meals, harissa is readily available in delis and supermarkets in the form of powder or paste. Versatile harissa works well in any tomato-based sauce or stew, giving pasta and bolognese a quick and tasty twist. This vibrant condiment also tastes great with chicken, fish, lamb and vegies. Just remember that a little harissa goes a long way — and that’s a good thing, because a jar of this spicy paste often contains added salt and oil. Use just one teaspoon or tablespoon to…

Let’s face it: Convenience food has become part of modern life. So what’s your best strategy when hunger hits hard? Well, you may be surprised to hear that when you’re facing a sea of fatty fried foods and dressing-drenched salads, you can find a few healthy options. To make this easy for you, we looked at hundreds of takeaway meals across the country and then assessed them against our health criteria. (See box opposite.) Next, we narrowed the fast-food field down to your three best choices in six categories — from burgers to Asian — so that everyone can order something they really like. Of course, we don’t recommend that you start to rely on takeaway. But with these dietitian-approved orders, you can feel confident that when you do need…

Best salads 1 Grill’d Mushroom & Dukkah Salad (with Chicken) Enjoy a mushroom-packed mix that delivers flavour with spice and balsamic dressing, not salt. Per salad: 1600kJ (382cal), 35.6g protein, 15.6g fat, 5.6g sat fat, 3.9g fibre, 405mg sodium 2 Sumo Salad Pepper Smoked Tassie Salmon Salad This hearty salad satisfies with the healthy fats of salmon and avocado, plus a seeded mustard vinaigrette. Large salad: 1236kJ (296cal), 20.4g protein, 18.9g fat, 3.8g sat fat, 4.5g fibre, 520mg sodium 3 Guzman Y Gomez Farm Fresh Vegetable Salad (with Guacamole) Meaty mushies, onion and sautéed capsicum come with creamy guacamole. Per salad: 1520kJ (363cal), 7.5g protein, 28.6g fat, 4g sat fat, 6.9g fibre, 610mg sodium • FIND A FRESH, FILLING SALAD Start with a bed of fresh salad greens, such as…

Best wraps & rolls 1 Subway 6-Inch Oven Roasted Chicken Sub (on multigrain bread with Sweet Onion sauce) A simple filling of chicken and salad keeps the fat content low. Per sub: 1483kJ (354cal), 29.2g protein, 4.6g fat, 1.2g sat fat, 5.3g fibre, 673mg sodium 2 Nando’s Classic Chicken Wrap Tender grilled chicken, tomato, lettuce and a light mayonnaise are tucked inside a soft tomato tortilla. Per wrap: 1117kJ (267cal), 20.3g protein, 8.7g fat, 2.7g sat fat, 706mg sodium 3 Sumo Salad Small Tuna & Egg Wrap This protein-rich pick makes a satisfying low-sodium lunch. Per small wrap: 1340kJ (321cal), 16g protein, 18g fat, 4.1g sat fat, 488mg sodium • WRAP UP A NUTRITIOUS, TASTY LUNCH Try to buy from outlets that let you select your own fillings. This way,…

Did you know you have two brains? Besides the smarts in your head, you have a network of 100 million neurons (nerve cells) stretching from your oesophagus to your colon — that’s more than you’ll find in your entire spinal cord! These neural connections form your enteric brain. The word enteric means ‘relating to the intestines’, so you could call this second brain your gut brain. Your brains in conversation Your two brains are in constant communication by way of the vagus nerve. (The word vagus is Latin for ‘wandering’.) This large meandering nerve starts at the back of the skull and ends in the abdomen, connecting with the ears, voice box, heart, lungs and stomach along the way. Nerve cells send and receive messages via proteins, which are chemical…

Spaghetti with broccoli pesto Serves 4 Cost per serve $2.55 Time to make 30 min • vegetarian PER SERVE 2419kJ/579cal Protein 25.4g Total Fat 25.5g Sat Fat 4.6g Carbs 52.3g Sugars 5.2g Fibre 18.0g Sodium 205mg Calcium 250mg Iron 6.1mg 2 medium heads broccoli, broken into florets (about 8 cups) 2 garlic cloves, crushed ¹/ ³ cup pine nuts, lightly toasted ¹/ ³ cup finely grated parmesan, plus extra 2 tablespoons, to serve Zest and juice of 1 lemon 2 tablespoons olive oil 300g wholemeal spaghetti 2 medium zucchini, sliced 1 medium green capsicum, diced ¾ cup frozen peas ¹/ ³ cup semi-dried tomatoes, chopped ¹/ ³ cup fresh basil leaves, plus extra, to garnish 1 Blitz half the broccoli florets with garlic, pine nuts, parmesan, lemon zest, lemon juice…

Brain food! ‘Our super-easy work snacks will help you power through busy mornings and beat slow-moving afternoons. Urgent memo from us: They taste terrific!’ ‘Put your health on the agenda with these delicious low-kilojoule treats!’ Chocolate, coconut & date balls (p75) Makes 24 Cost per ball $0.25 Time to make 15 min Suitable to freeze • gluten free • dairy free • diabetes friendly PER BALL 447kJ/107cal Protein 1.5g Total Fat 3.8g Sat Fat 2.9g Carbs 15.3g Sugars 14.1g Fibre 3.9g Sodium 13mg Calcium 18mg Iron 1.3mg 2²/ ³ cups (500g) pitted dates 1 cup cocoa powder 1¼ cups shredded coconut 1 teaspoon cinnamon ¹/ ³ cup desiccated coconut 1 Line a large baking tray with baking paper. Put all ingredients, (except desiccated coconut) in a food processor and blend…

Mexican filo triangles Serves 6 Cost per serve $2.45 Hands-on time 20 min Cooking time 20 min PER SERVE (2 triangles + 1 cup salad) 1251kJ/299cal Protein 20.8g Total Fat 9.2g Sat Fat 5.4g Carbs 28.8g Sugars 7.0g Fibre 3.7g Sodium 478mg Calcium 216mg Iron 1.8mg Olive-oil spray 1 small onion, chopped 250g lean beef mince 1 small carrot, grated 1 tomato, chopped 1 x 125g can kidney beans, drained, rinsed 1 tablespoon reduced-salt taco seasoning ¹/ ³ cup mild tomato salsa 12 sheets filo pastry ½ cup reduced-fat natural yoghurt 1 cup grated reduced-fat cheddar or mozzarella 6 cups green salad, to serve 1 Preheat oven to 200°C. Line a baking tray with baking paper. Spray a medium saucepan with olive oil; set over medium–high heat. Add onion; cook…

LEARN TO LOVE … BRUSSELS SPROUTS, p23 Australian Healthy Food Guide. 2010. In season April: Brussels sprouts. Available at www.healthyfoodguide.com.au/articles/2010/april/in-seasonapril-brussels-sprouts Accessed March 2015. Fresh for Kids. 2011. Brussels sprouts. Available at www.freshforkids.com.au/veg_pages/brussels_sprout/brussels_sprout. html Accessed March 2015. HOW MUCH MEAT IS IN THAT MEAT PIE? p28 Choice. 2014. What’s in your meat pie? Available at www.choice.com.au/food-and-drink/meat-fish-and-eggs/meat/articles/whats-in-a-meat-pie Accessed Feb. 2015. Food Standards Australia New Zealand (FSANZ). 2011. Meat pies. Available at www.foodstandards.gov.au/consumer/generalissues/meatpie/Pages/default.aspx Accessed Feb. 2015. LABEL DETECTIVE: HOW TO SPOT SALT, p33 Australian Government Food and Health Dialogue. 2011. Sodium. Available at www.foodhealthdialogue.gov.au/internet/foodandhealth/publishing.nsf/Content/sodium Food Standards Australia New Zealand (FSANZ). 2013. How much salt and sodium are we eating? Available at www.foodstandards.gov.au/consumer/nutrition/salthowmuch/Pages/howmuchsaltareweeating/ howmuchsaltandsodium4551. aspx Accessed March 2015. Low Sodium Foods. 2015. Available at www.lowsodiumfoods.com.au/ Accessed March 2015. Meniere’s Australia. 2014.…

1 Did you know? If you order a burrito without sour cream and cheese, you’ll halve the amount of unhealthy saturated fat. (Your 2015 guide to healthier takeaway, p38 ) 2 What’s the magic number of sodium milligrams you want to see on a nutrition panel? (Label detective, p33 ) 3 Which McDonald’s salad dressing delivers nearly as many kilojoules as a small Fries does? (Your 2015 guide to healthier takeaway, p38 ) 4 Who needs takeaway when you can make this yummy Mexican stuffed potato for just $2.25?! (Good stuff! p58 ) 5 Which key minerals do women need when age puts the brakes on metabolism? (Ask the experts, p18 ) 6 Rice malt syrup is better for you than sugar — true or…

JUICY INFO Q I see a number of different juicers on the market. This suggests that juice is as nutritious as fresh fruit and veg, if not more so. Is that true? —Lewis, Cremorne, NSW Accredited Practising Dietitian Glenn Cardwell says: A Juicing has become very popular over the past 30 years. You can develop your own creative combo and just press a button to produce a delicious, healthy drink in seconds. This lets you quickly down a liquid breakfast before work, or sip a tasty blend as you check emails. One of the issues with juicing is that people often discard the fibre-rich pulp, yet this plant fibre is excellent for your insides. To whiz up the most nutritious drink, process foods in whole form and avoid peeling whenever…

5 things to know about Brussels sprouts 1 The English have a love-hate relationship with this divisive vegetable; however, it’s still part of their traditional Christmas dinner. 2 You could call this the ‘alphabet vegetable’. Brussels sprouts are a good source of vitamins A, C, E and K as well as folate (a B-group vitamin). In fact, just five sprouts will give you enough vitamin C for two days. 3 Why is this veg universally unloved? Overcooked sprouts produce a sulphurous smell, which usually results from boiling. 4 To keep sprouts crunchy, roast them in a hot oven or toss them through a quick stir-fry. They’ll not only retain all their nutrients, which usually go into the cooking water, but also lightly caramelise, developing more of their sweet, nutty flavour.…

CHEERIOS’ 4 star advantage CHEERIOS compares favourably with many other children’s cereals, which may be high in sugar and sodium, and provide little to no fibre or whole grains. So by choosing CHEERIOS made with 4 whole grains you can feel confident that you’re giving your kids a healthy breakfast. You told us, we’ve delivered! We listened to mums across Australia when they told us they want a kids’ breakfast cereal that balances nutrition with great taste. We’ve worked hard to improve CHEERIOS over a number of years, reducing the sugar, sodium and saturated fat, and boosting the whole grains and fibre. This means that when your children pour out a bowl of CHEERIOS in the morning, you can feel confident they’re starting their busy school day with a nutritious,…

2 MONTE CARLO BISCUITS 857kJ (205cal) We know — these cream-filled bickies are tempting, but they’re nutrient poor, kilojoule rich and don’t even satisfy. Keep them out of sight and out of mind! SIP Packed with more than 10g of hunger-busting protein, a pouch of Chobani Oats (Banana Maple) is a tasty snack that will keep you satisfied until dinner time. CHEW Two naturally sweet fresh dates have half the kilojoules of these sandwich biscuits and an extra 3.5g of tummy-friendly fibre. MUNCH A fibre-rich Goodness Superfoods Better For U! Cereal Bar gives you 60 per cent less sugar than two bickies and only 524kJ (125cal). NIBBLE Two Wallaby Bites provide fewer than 600kJ (144cal) plus the filling fibre of dried fruit and nuts.…

When will I start seeing Health Star Ratings on products? The Health Star Rating system started rolling out on our breakfast cereal range in February this year. It takes time to change packaging but you will soon start seeing the Health Star Rating on other Nestlé products. Look for the Health Star Rating on these products What is the Health Star Rating? The Health Star Rating is a government-led initiative that scores the nutritional value of packaged foods. The system is designed to help you make healthier choices when you shop. The Health Star Rating ranges from ½ star to five stars. The more stars, the healthier the product. How are these Ratings calculated? Each product’s Health Star Rating is a calculation that’s based on its components – energy, saturated…

This is HFG’s criteria for a healthy, balanced meal: ENERGY fewer than 2500kJ (about 600cal), or if you’re trying to lose weight, fewer than 1700kJ (about 400cal) PROTEIN more than 20g FAT fewer than 20g total fat and fewer than 5g saturated fat FIBRE more than 6g SODIUM fewer than 500mg Unfortunately, few takeaway meals meet all our criteria. Most options are much too low in fibre and far too high in sat fat and salt (sodium). First, aim to keep your meal’s kilojoules in check. Second, look for ways to add fibre — order extra salad or vegies. Third, reduce fat and salt — ask for a light sauce or dressing on the side.…

Best pizzas 1 Crust Healthier Choice Chicken Tikka Pizza Tandoori-spiced chicken fillets, eggplant, tomato and chilli-mango chutney top a wholemeal base. Per slice: 587kJ (140cal), 8.1g protein, 2.8g fat, 1.4g sat fat, 2.3g fibre, 155mg sodium 2 Domino’s Spicy Veg Trio Pizza (on thin base) Forgo fatty meats in favour of a vegetarian slice with baby spinach, cherry tomatoes and red onions. Per slice: 550kJ (135cal), 5.2g protein, 2.5g fat, 1.5g sat fat, 215mg sodium 3 Pizza Hut Garlic Chook Pizza (on Perfecto base) Each flavoursome slice is bursting with garlic, chicken, onion and tomatoes. Per slice: 714kJ (171cal), 7.4g protein, 5.4g fat, 2.6g sat fat, 348mg sodium • SCORE A SMARTER SLICE A healthy slice starts with the base — forget cheesy stuffed crusts and stick to a light,…

Best Asian 1 Go Sushi Prawn Vietnamese Rolls Two tasty rice-paper rolls are a fresh, low-kilojoule lunch. Two rolls: 289kJ (69cal), 6.4g protein, 0.4g fat, 0.04g sat fat, 58mg sodium 2 Red Rock Noodle Bar Satay Peanut Chicken With lean chicken breast and extra vegies in a light satay sauce, this noodle box is a better option than those based on soy sauce. Per box: 1935kJ (463cal), 27.1g protein, 9.4g fat, 3.7g sat fat, 861mg sodium 3 Wokinabox Kids Noodles with Chicken & Satay Sauce Never mind the mention of kids, this is a well-portioned option for adults. Per box: 1844kJ (441cal), 15.0g protein, 19.1g fat, 2.4g sat fat, 486mg sodium • PUT BETTER CHOW BETWEEN THE CHOPSTICKS When you’re craving a hearty Asian meal, choose a filling and flavoursome…

Cooking on weeknights is no longer a hassle — whip up our five easy meal bases on Sunday afternoon, and you’ll eat tasty, healthy dinners every day! We’ve done the hard work for you! Our recipes are based on fresh, nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for your benefit. The table on p97 helps you determine how each…

Marinara pita pizza Serves 4 Cost per serve $4.15 Time to make 25 min • diabetes friendly PER SERVE 1261kJ/302cal Protein 31.5g Total Fat 5.4g Sat Fat 5.3g Carbs 31.6g Sugars 6.0g Fibre 5.4g Sodium 553mg Calcium 159mg Iron 2.4mg 4 small wholemeal pita pockets ½ cup store-bought pizza sauce 1 small onion, thinly sliced ¹/ ³ cup shredded reduced-fat mozzarella 400g fresh seafood marinara mix 1 x 180g bag baby salad leaves with beetroot 175g antipasto vegetable mix, roughly chopped (see Note) 1 tablespoon balsamic vinegar 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place pitas on tray and spread evenly with pizza sauce; scatter with onion and cheese, then top with seafood. Bake pitas for 10 minutes, or until seafood is cooked and…

Eat your way to successful weight loss! “My best tip for weight loss? Plan ahead! That’s why I’ve used recipes from our special feature, ‘Cook once, make meals for a week!’ (p65). The time you spend prepping on Sunday afternoon will keep your weeknights free of stress and full of healthy, tasty meals!” Learn more about your individual nutrition needs on p97. MONDAY Breakfast • Muesli & fruit ½ cup untoasted muesli with 200ml reduced-fat milk, 1 banana, ½ cup berries and 2 tbs natural yoghurt (1700kJ/400cal total) Lunch • Egg & salad wrap 2 hard-boiled eggs, 2 tbs low-fat hoummos, tomato & baby spinach in a wholegrain barley wrap (1300kJ/310cal total) Dinner • Chicken pot pie (p70) (1800kJ/430cal total) Snacks • 1 Chocolate, coconut & date ball (p76) •…

The nutrition information panel (below) that you’ll see on all our recipes helps you work out how much of your daily nutrient needs this meal provides. What’s right for you? The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical-activity level. The information in the table on this page is based on an average 31- to 50-year-old woman who weighs 60kg and is 1.6 metres tall, and on an average 31- to 50-year-old man who weighs 70kg and is 1.8m tall. Use these recommended daily intakes only as a general guide. For personalised advice, visit daa.asn.au to find an Accredited Practising Dietitian. Your recommended daily intakes The ideal meal looks like this: All our recipes include moderate…

Recipes contain no more than: • 1700kJ per main meal• 1000kJ per dessert• 600kJ per side dish• 200kJ per 250ml fluid Recipes contain at least: • 20g protein per main meal• 5g protein per side dish or dessert Recipes contain no more than: • 10g fat per main meal• 4.5g fat per dessert• 3g fat per side dish• 3.5g fat per 250ml fluid Recipes contain at least: • 6g fibre per main meal• 3g fibre per side dish or dessert Recipes contain no more than: • 500mg sodium per main meal or dessert• 200mg sodium per side dish Recipes contain at least 250mg calcium per serve Recipes contain 4.5mg (or more) iron per serve Serves of vegies per serve • gluten free • dairy free Contains no ingredients that usually contain gluten or dairy, but always check the ingredients you are using. • vegetarian…