Innholdsfortegnelse for February 2019 i Healthy Food Guide

Have you set a New Year’s resolution? Apparently four out of five of us make them every year, but the harsh reality is that only one in two ‘resolvers’ are still going strong at the end of March. I’ll admit I’ve set a few of my own over the years. Once I went a whole year without hot chips! Another year I resolved to stop snacking in my car. This year, I've set myself two goals. The first is to use my phone less — something I'm sure many will relate to, and the second is to set aside time to stretch for at least five minutes a day. So, how am I going to beat the odds and make my healthy habits stick? Well, to find out you’ll need…

Whether you’re a new kindy parent or have three kids to feed, you’ll know the stress of packing a healthy and balanced lunch. Let’s face it, preparing a healthy, tasty lunch day after day can be tiresome — so we’ve put together our top dietitian-approved lunches for every stage of life.…

Keep in mind… CALCIUM The adolescent growth spurt is a key phase in building strong bones that have to last a lifetime, but most teens don’t get enough calcium. Focus on packing snacks that increase their calcium intake — yoghurt-based dips, small tubs of yoghurt and milk-based smoothies are great options. IRON Females in particular need to focus on upping their iron intake due to menstruation. Include leftover red meat in sandwiches, and incorporate fortified cereals, legumes, nuts and seeds. Enjoying dried apricots occasionally can also provide a hit of energising iron. DISCRETIONARY FOODS Watch out for unhealthy habits like relying on takeaway, sugary snacks and caffeinated drinks for an energy hit. Encourage your teen or young adult to practise cooking simple meals at home — such as our basic…

With an estimated 161,000 Australians now diagnosed with a food allergy, you probably know a work colleague who can’t eat peanuts, a family member allergic to seafood, or a friend’s child who reacts to eggs. For some it can lead to life-threatening reactions, while for others it’s less serious — but it can still be life-changing. Here’s the very latest science. Food allergies 101 A food allergy occurs when your body develops an immune response to food. The most common triggers are egg, cow’s milk, peanuts, tree nuts, seafood, sesame, soy, fish and wheat. Food allergy symptoms flare up almost as soon as the allergic person consumes the allergen — but to be classed an allergy, the same reaction must occur each time. Symptoms include anything from rashes around the…

High cholesterol raises your risk of heart disease, so it’s not something you can ever bury your head in the sand about. The good news is you can do plenty to lower your risk — so here’s what you need to know. What is it? Cholesterol is a waxy, white substance that travels through your blood. It has often had negative connotations, but cholesterol performs many important functions too. For example, it’s vital to the structure of your cells. Too much cholesterol, however, can be detrimental to your cardiovascular health. There are a two main types of cholesterol: • ‘Bad’ LDL cholesterol, which can eventually clog and harden your arteries • ‘Good’ HDL cholesterol, which removes LDL cholesterol from your bloodstream. FAST FACT Heart disease is the single biggest killer…

Thai-style marinated chicken with lentil salad Serves 1 Cost per serve $6.40 Time to make 20 min ✔dairy free ✔diabetes friendly 100g chicken breast fillet 2 teaspoons red curry paste Zest and juice of 1 lime ½ cup canned brown lentils, rinsed, drained 8 green beans, trimmed, sliced ¼ small red onion 1 tomato, finely chopped ¼ cup mint, finely chopped 1 teaspoon peanut oil 1 Place the chicken into a bowl and brush with red curry paste. Drizzle with 1 teaspoon of lime juice. Set the chicken aside for 5 minutes to marinate. 2 Preheat a barbecue hotplate or chargrill pan to medium-high heat. Grill the chicken, turning, for 6–8 minutes, or until cooked through. Remove chicken from heat; stand for a few minutes to rest and then slice…

Fish fingers & vegie chips with sweet corn relish Serves 4 Cost per serve $3.75 Hands-on time 30 min Cooking time 35 min ✔dairy free ✔diabetes friendly Beetroot & parsnip chips 2 parsnips, cut into thin slices, lengthways 1 beetroot, sliced thinly with a mandoline Fish fingers 1 cup cornflakes 1 teaspoon dried oregano 1 teaspoon dried thyme ½ teaspoon smoked paprika Pinch of cayenne pepper ¹/³ cup finely chopped flat-leaf parsley ½ cup breadcrumbs 1 egg 1 tablespoon olive oil 400g firm white fish fillets, cut into fingers Sweet corn relish 1 cup sweet corn kernels 1 cup roughly chopped pineapple 3 baby sweet capsicums, diced 1 Preheat the oven to 190°C. Line three baking trays with baking paper. Arrange parsnips on one tray and the beetroot on another,…

Sweet and juicy grapes are nature’s lollies! Here’s a whole bunch of reasons to pop them into your trolley. ON THE GRAPEVINE 1 Gut health Just one cup of red grapes contains about a quarter of your recommended daily fibre intake! 2 Low FODMAP If you have uncomfortable bloating caused by Irritable Bowel Syndrome, FODMAP-free grapes can be a good choice. 3 Powerful antioxidants Grapes contain disease-fighting antioxidants such as resveratrol to promote heart health. 4 Perfect snack Coming in at roughly 500kJ (130cal) per cup, grapes make a satisfying low-kilojoule snack. 5 Diabetes protection One study found a higher grape intake was associated with a reduced risk of type 2 diabetes.…

Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG, and you’ll always enjoy a nutritious meal. You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare. We smooth out any confusion caused by ‘pseudoscientists’. We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content. Dietitians review all our articles so that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au EVERY RECIPE IN HEALTHY FOOD GUIDE IS HEALTHY Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is…

Time to BUTT OUT Women who smoke have over three times the risk of heart attack compared to women who never have, while current male smokers have twice the risk compared to men who’ve never smoked. Yep, it’s time to quit. British Medical Journal, 2018 SAY AGAIN? A diet packed with vegies and fruit may cut hearing risk in women by 30 per cent, a big American study has found. Hear hear! Journal of Nutrition, 2018 NUTS IF YOU DON’T! Eating just 30g of any type of nuts in place of low-nutrient foods like potato chips, fries or desserts is linked with a lower risk of weight gain and obesity. What better reason to go nuts! National Institute of Health, 2018 OFF-SCREEN TWEENS Eight-to-11 year olds who get enough sleep,…

Keep in mind… IRON It's a key nutrient for energy, but instead of tough meats which can be hard on baby teeth, offer alternatives like mince. Fortified cereals, whole grains, legumes and nut butters are also good choices. VEGIES To help pique your little one’s interest in vegies, serve a variety of brightly coloured produce in different shapes, or pair them with their favourite foods, such as cheese. VARIETY Preschoolers tend to balance out their nutrients over the week, rather than during the course of one day. Keep offering different foods, and mix up the way you present them. Preschooler lunch box SNACKS • Mini homemade oat, banana and choc chip muffin • ½ mandarin, peeled • ½ carrot, chopped into chunks • 2 x 2cm cubes of cheese •…

Keep in mind… PROTEIN Eggs, legumes, canned fish and lean meat are fantastic sources of muscle-building protein to keep you satisfied all afternoon. FIBRE Fruit and vegies provide gut-loving fibre which slows digestion and keeps you feeling full — but most of us don’t get enough! To help you reach your target, enjoy a large salad at lunch, and have one or two pieces of fruit for snacks. PORTIONS If you spend most of your day sitting at your desk, reduce your intake of carb-rich foods like biscuits, cakes, heavy pasta dishes and thick slices of bread. Manage portions by packing a small container of leftovers from the night before to reheat at work. Great light lunch box SNACKS • 1 tbs each of cashews and raisins • Pear LUNCH…

The terms food ‘allergy’ and ‘intolerance’ are often used interchangeably, but are very different conditions. Instead of involving the immune system, a food intolerance is triggered by compounds in food that irritate nerve endings. Food intolerances aren’t life-threatening. People with them can often tolerate small amounts of a particular food, but large quantities pose a problem. Threshold levels vary for each person. Some common triggers of food intolerance are: • NATURAL FOOD CHEMICALS — salicylates, amines and glutamates • ADDITIVES — natural or artificial colours and preservatives • LACTOSE — the natural sugar that's found in milk • FRUCTOSE — the natural sugar found in fruit, honey and table sugar Food intolerance symptoms include headaches, migraines, asthma, sweating, palpitations and skin reactions. Whereas symptoms caused by food allergies are often…

GO FOR HEALTHY FATS Saturated fat from some foods like butter, fried foods, muffins, pastries and biscuits can send your cholesterol skyrocketing. So it’s important to reduce your intake and include small amounts of good fats instead. Drizzle olive oil over a salad, enjoy oily fish such as salmon for dinner once or twice a week, and swap butter for a quarter of an avocado on a piece of wholegrain toast. EAT MORE FIBRE In particular, eat soluble fibre, as it binds to cholesterol in your digestive tract and hampers its ability to be reabsorbed. Good sources include oats, psyllium husk, grainy bread, legumes, vegies, fruit, nuts and seeds. INCLUDE PLANT STEROLS Plant sterols inhibit the absorption of cholesterol in the bowel. They’re found naturally in small amounts in leafy…

Sticky chicken Banh mi Serves 4 Cost per serve $4.30 Time to make 40 min, plus 2 hours marinating ✔dairy free 1 tablespoon reduced-salt soy sauce 2 teaspoons honey 1 garlic clove, crushed 2 teaspoons grated ginger 4 x 125g skinless chicken thigh fillets, fat trimmed 2 large carrots, peeled, cut into thin matchsticks 4 small radishes, sliced thinly into rounds 2 tablespoons rice vinegar 2 teaspoons caster sugar 1 long baguette, cut into four portions 8 oak lettuce leaves 1 Lebanese cucumber, thinly sliced lengthwise, or peeled into ribbons ¼ cup coriander leaves Sweet chilli sauce, to serve 1 Combine soy sauce, honey, garlic and ginger in a shallow dish. Add chicken and turn to coat. Cover and place in fridge to marinate for at least 1 hour. 2…

Steak & caramelised onion sandwich with mustard cream Serves 4 Cost per serve $3.90 Time to make 40 min ✔diabetes friendly 2 medium brown onions, sliced 2 teaspoons brown sugar 1 tablespoon balsamic vinegar ¼ cup extra-light sour cream 1 tablespoon Dijon mustard 500g ‘minute’ steaks, trimmed 8 slices grainy sourdough 2 cups cos lettuce leaves 2 medium tomatoes, sliced ½ cup canned beetroot slices, drained 1 Spray a large non-stick frying pan with olive oil. Add the onion and cook for 10–15 minutes over a low heat until very soft. Add 1 tablespoon of water from time to time, to prevent sticking. Stir in sugar and vinegar. Remove from heat, set aside and keep warm. 2 Combine the sour cream and the Dijon mustard in a small bowl. Set…

COOKING CLASS White sauce Makes 2 cups Time to make 10 min ✔vegetarian 50g reduced-fat table spread 50g plain flour 1½–2 cups reduced-fat milk 1 Place table spread in a medium heavy-based saucepan over a medium heat. Melt until it sizzles. 2 Sprinkle over flour and whisk until combined. Allow the mix to bubble and cook for about 1 minute, stirring often. Do not let the flour mix brown! 3 Add the milk slowly, about ¹/ ³ cup at a time. As you add the milk, keep whisking at all times so no lumps form. Every so often, use a spoon to run around the edges of the bottom of the pan as you whisk. Reduce the heat or take the pan off the heat at any stage if you…

Rich in protein, iron and vitamin D, fish is a nutritious choice for growing children. Oily fish, such as salmon, is high in healthy omega-3 fats, which is vital for brain development. Regular fish consumption has also been linked to reduced risk of childhood asthma. But don't despair if your kids don't like fish — it can take 15 exposures before a child accepts a new food. There are plenty of fish in the sea when cooking up kid-friendly, fishy meals. Here are HFG's favourite, dietitian-approved ideas: • Salmon & potato fritters • Grilled fish tacos • Classic fish pie • Pasta bake with tuna • Crumbed fish burgers…

LUNCH BOX HERO Chia Pod Smooth pouches ($2 per 120g pouch) are nut, dairy and gluten free — and perfect for school lunches. Per 120g pouch (Mixed Berry): 374kJ (89cal), 1.8g protein, 2.2g sat fat, 10.3g carbs, 8.3g sugars, 2.2g fibre ENERGY HIT John West Protein+ Iron with tuna, capsicum and bean mix ($3.99 per 220g pouch) is an energising on-the-go choice. Per 220g pouch: 1400kJ (335cal), 29.5g protein, 15.6g fat, 2g sat fat, 15.2g carbs, 7.5g fibre, 728mg sodium CURRY IN A HURRY! Turban Chopsticks Satay Peanuts ($8 per 260g jar) delivers a flavour punch to spice up your mid-week curry. Per 30g serve: 450kJ (108cal), 0.8g sat fat, 6.6g carbs, 5.8g sugars, 185mg sodium FIBRE-FILLED LOAF You don’t have to miss out on gut-loving fibre if you’re on…

✔Best wrap Freedom Foods Barley+ Whole Grain Barley Wraps Per 45g wrap: 413kJ (99cal), 4.4g protein, 13.6g carbs, 6.1g fibre, 176mg sodium ✔Best loaf Bürgen Wholemeal & Seeds Per 2 slices: 765kJ (183cal), 11g protein, 19.3g carbs, 9.0g fibre, 320mg sodium ✔Best thins Abbott’s Village Bakery Mixed Seeds & Grains Sandwich Thins Per thin: 464kJ (111cal), 4g protein, 17.5g carbs, 2.9g fibre, 104mg sodium ✔Best low carb Baker’s Life 85% Lower Carb Higher Protein Per 2 slices: 1040kJ (248cal), 23.6g protein, 5g carbs, 10.7g fibre, 340mg sodium…

Share the joy! Bravo to the gluten-free ideas for Christmas in your December, 2018 edition! My brother-in-law has coeliac disease and I really like to be able to include him in all our celebrations, but I am often unsure of what to do. We set out to have a really inclusive and delicious festive season this year — thank you! Sue-Ann Bruhn, VIC Nice & natural I was so excited to see your story about ‘Natural fixes for hot flushes’ (Nov, 2018) — I almost read it in the store. Any help with hot flushes would always be great, but natural help is fantastic. Fingers crossed it works! Thanks for your great mag, which is always filled with real life information. Melanie Parkinson, WA Australian Healthy Food Guide @hfgaustralia #cookwithhfg…

Q Bliss balls keep popping up in cafes and supermarkets. Are they really a healthy snack — or just high in sugar from all the dried fruit I’ve heard they use? Gemma, NSW While wholefoods like fresh fruit or reduced-fat yoghurt will always be top of a dietitian’s healthy snack list, the occasional bliss ball can be a healthy sweet fix. It can be a good source of fibre and heart-healthy fats — but also a calorie bomb. Here are a few tips: Spot the sugar The main ingredient in bliss balls is dried fruit. It’s perfectly healthy occasionally, but it’s a concentrated source of sugar. The kilojoule content can ramp up still more thanks to added sweeteners such as honey, glucose, and maple or rice malt syrup. Choose bliss…

1. TACKLE ONE OR TWO GOALS AT A TIME Research has established the brain can’t handle too many resolutions or changes at once. Pick the one or two most important to you right now — and act. 2. BE SMART ABOUT IT Break down your bigger goal such as ‘do more exercise’ into a routine that’s Specific, Measurable, Achievable, Relevant and Time-related (SMART). Say: “My goal is to exercise more in February, so I’ll go for a walk every day before work.” It’s specific; you can measure whether you achieve it; it’s attainable, it’s relevant, and by stipulating February, it’s time-related. 3. TURN IT INTO A ‘TRIGGER’ HABIT Use the ‘3 Rs’: reminder, routine and repeat. So, if your routine is the February weekday walk, choose a reminder to trigger…

Keep in mind … QUALITY CARBOHYDRATES Sweet biscuits, chips and lollies provide only short spurts of energy. Instead, opt for carbs with a low-Glycaemic Index (GI) for long-lasting energy and brain power. High-fibre breads, high-fibre crackers and beans are some good choices. CALCIUM Getting enough calcium during childhood is essential for rapid bone growth. To help your child reach their target, try frozen milk poppers to cool down lunch boxes, a slice of cheese on a sandwich, or a yoghurt tub for morning tea. WATER It’s easy for active kids to dehydrate, especially during hot weather. Pack an icy drink bottle and encourage your kids to drink regularly, and to fill it up throughout the day. Primary school lunch box SNACKS • Homemade muesli bar with rolled oats, coconut and…

• Focus on vegies Salads and soups are a good start — and don’t be afraid to order extra vegies on the side. • Don’t forget protein Fill sandwiches with chicken, egg or fish, or opt for tofu in stir-fries. Skip crumbed or fried meats. • Say ‘no’ to upsizing It might seem like value for money, but upsizing is just adding unnecessary kilojoules. • Skip the sip Soft drink provides no nutritional value, and is high in sugar and energy. Stick to water! • Head to the supermarket High-fibre crispbreads, a can of tuna and a tomato make a cheap, fuss-free lunch.…

Often incorrectly labelled an allergy or intolerance, coeliac disease is in fact an autoimmune condition. It’s where the body has an abnormal reaction to gluten — a protein found in wheat, rye, barley and oats. Over time, repeated exposure to gluten inflames the bowel lining. This reduces the body’s ability to absorb nutrients and can lead to conditions like osteoporosis and anaemia. The only known treatment for coeliac disease is to follow a strict, lifelong gluten-free diet.…

There are several risk factors for high cholesterol — many of which you can easily change. They include: • High intake of saturated fats, such as butter, cream, processed meat and deep-fried foods • Insufficient intake of healthy fats, like avocado, salmon and nuts • Low intake of fibre from fruit, vegetables and whole grains • To a lesser extent, cholesterol from foods like offal and eggs • Being overweight and/or inactive Plus, your age, gender, ethnic background and family history all affect your risk of heart disease; but although these are things you can’t change, there are plenty you can!…

A HEALTHY START Jordans Low Sugar Granola Almond & Hazelnut is a delicious blend of toasted wholegrain oats and pearl barley with sliced and whole almonds, plus roasted chopped hazelnuts. Cutting sugar is a topic on everyone’s lips. That’s why Jordans has been working hard to reduce it. It’s a tricky thing to do, as sugar helps to create the crunchy texture and taste we love. But, with no artificial ingredients and the help of chicory root fibre, Jordans has created a granola with less than 5% sugar. Enjoy it with a splash of milk or a dollop of yoghurt for the perfect start to your day. GO WITH THE GRAIN A team of nutritionists and bakers has developed a range of delicious Bürgen breads using mouth-watering, nourishing ingredients. Specially…

Grilled honey peaches with ricotta & basil cream Serves 4 Cost per serve $3.45 Time to make 20 min ✔gluten free 2½ tablespoons honey 2 teaspoons vanilla bean paste 6 firm ripe fresh peaches, halved, stones removed ²/³ cup reduced-fat smooth ricotta 1 tablespoon chopped basil, plus extra small leaves, to garnish 2 tablespoons chopped pistachio kernels 1 Preheat barbecue hotplate or chargrill pan over medium-high heat. Combine 1 tablespoon of honey and 1 teaspoon of vanilla in a small bowl. Brush the honey mixture over cut side of peaches. Grill peaches for 2–3 minutes, or until golden and caramelised. 2 Meanwhile, combine the ricotta, 1 tablespoon of honey, remaining vanilla paste, and the chopped basil in a small bowl. 3 Divide the peaches between serving bowls. Top each with…

Keeping your child’s lunch cold is a top priority in summer, especially as harmful bacteria thrive in warmer conditions. Recent research shows that food next to a frozen drink can be up to 12 degrees cooler than in a lunch box without one. Try these other creative ways to keep things cool: • Freeze a bunch of grapes for morning tea. • Make a sandwich with frozen bread — it will defrost by lunchtime! • Freeze a healthy dip in ice-cube trays. Pop one cube in a small container. for mid-morning crackers. • Place a frozen milk popper underneath food. • Whip up a frittata and freeze it in slices to add each morning.…

✔gluten free ✔vegetarian ✔dairy free ✔diabetes friendly STEP 1 Preheat oven to 180°C. Line two baking trays with baking paper. Combine 1 tsp cumin and 1 tsp turmeric. Place 600g cauliflower florets on one tray; sprinkle with half of the spices and spray with olive oil. Roast florets for 15 minutes. Add 450g broccoli florets to tray; sprinkle with remaining spices, toss and spray with olive oil. STEP 2 Place 400g chickpeas (rinsed and drained) and 200g seedless grapes on the second tray; spray with olive oil. Roast trays for a further 10–15 minutes. STEP 3 Meanwhile, combine 1 tbs tahini, 1 tbs olive oil and 1 tbs lemon juice in bowl. Add 2–3 tbs of warm water and whisk until dressing reaches desired consistency. Add black pepper. STEP 4…

A frozen drink is an easy way to keep your child’s lunch box cool during summer days, but some sweet sips can send their sugar intake soaring. Here are the options you need to consider with your child’s health at front of mind. Juice vs fruit According to the World Health Organisation, fruit juice is considered ‘added sugar’, and kids should limit their intake of such sugar to less than 6 teaspoons a day. Yet some kids’ drinks have more than 6 teaspoons of sugar in just one serve! Juice is also a concentrated source of kilojoules — just think about the number of oranges it takes to make a glass of juice! Compared to whole fresh fruit, fruit juice lacks the fibre that fills you up and keeps you…

EACH DAY’S MENU GIVES YOU … • about 6300kJ (about 1500cal) for gradual weight loss • more than 35g of fibre to keep you full • 2-3 satisfying snacks for work or home • 100% of your daily vitamin A, C and E needs for glowing skin Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Ricotta & honey toast 2 slices soy–linseed toast topped with ½ cup reduced-fat ricotta, 1 tsp honey & a pinch of cinnamon • 1 cup mixed berries • 1 regular skim latte (1900kJ/450cal total) Lunch • Salad & hoummos sandwich (p70) • 1 medium peach (1700kJ/410cal total) Dinner • Crispy fish, mango & chilli salad (p42) • 10 lychees (1700kJ/410cal total) Snacks • 1 x 170g tub plain reduced-fat yoghurt with…

NEW YEAR, NEW YOU! HOW TO BE A GOAL GETTER! p18 American Psychological Association. 2018. Willpower and Living. Available at www.apa.orgAccessed November 2018. APS. 2015. Stress & Wellbeing: How Australians are coping with life; the findings of the Australian Psychological Society Stress and Wellbeing in Australia survey 2015. Available at www.headsup.org.auAccessed November 2018. Avery et al. 2016. Setting targets leads to greater long-term weight losses and ‘unrealistic’ targets increase the effect in a large community-based commercial weight management group. J Hum Nutr Diet. 29(6): 687–96. Baumeister et al. 1998. Ego depletion: Is the active self a limited resource? J Pers Soc Psychol. 74(5): 1252–65. Cornell University. 2012. Small changes at least 25 days a month prompt weight loss. Available at www.news.cornell.edu Accessed November 2018. HEALTHY LUNCH BOXES FOR EVERY AGE!…

Feed the monster! Gluten-free Mamee Monster Rice Sticks are a tasty snack with a 3.5 Health Star Rating. Mamee snacks have no added preservatives, colours or MSG. Available now at Woolworths. Cereal thriller Orgran Sugar Free Acai & Coconut Cereal is a source of protein and fibre sourced from naturally derived ingredients. It’s gluten free and contains no nut, egg or dairy products. Delicious crispbread Real Foods Whole Grain Thins Sorghum use wholegrain sorghum that pops like corn and produces delicious crispbread with a unique mild grainy/almost nutty flavour. Available in Woolies stores now. Pop-ular snacks Cobs Natural Popcorn Multipacks are now available in both Lightly Salted, Slightly Sweet and Sea Salt. The 5-packs are suitable to pop into school lunch boxes as snacks. Visit cobspopcorn.com.au Totally twisted Twisted Frozen…

Recipes contain no more than: • 1700kJ per main meal • 800kJ 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…