Australian Healthy Food Guide – September 2019

INTERNATIONAL FARE

Mexican

With a base of rice, beans and

vegetables, Mexican can be a

healthy choice — just watch out

for those toppings: sour cream,

lots of cheese and an overload

of carbs. Opt for meals that are

mostly beans and salad, with

fresh tomato salsa instead of

high-salt cheesy sauces.

Choose these ...

✓ Guzman y Gomez Mild

Seared Barramundi Salad

Per serve: 922kJ (221cal), 1.2g sat fat,

10.3g carbs, 482mg sodium

✓ Guzman y Gomez Mild

Grilled Chicken Quesadilla

(Corn Tortilla)

Per serve: 942kJ (225cal), 7.2g sat fat,

11.5g carbs, 505mg sodium

Skip these ...

✗ Guzman y Gomez Spicy

Ground Beef Enchilada

Per serve: 5010kJ (1200cal), 27.3g sat

fat,116gcarbs,3290mgsodium

✗GuzmanyGomezSpicy

SlowCookedBeefNachos

Perserve:4810kJ(1151cal),21.5gsat

fat,74gcarbs,2020mgsodium

Sushi

Sushi can be a healthy option

when you’re on the go, but

unwanted kilojoules sneak in

when you order deep-fried

tempura or giant rolls covered

in mayonnaise. And beware

of too much salty soy sauce!

Choose these ...

✓ Chicken & avocado hand roll

Per roll: 668kJ (160cal), 0.7g sat fat,

24.5g carbs, 80mg sodium

✓ Edamame beans

Per cup: 1313kJ (314cal), 0.8g sat fat,

35g cars, 8mg sodium

Skip these ...

✗ Teriyaki chicken hand roll

Per roll: 620kJ (148cal), 1g sat fat,

20.5g carbs, 643mg sodium

✗ Prawn tempura sushi roll

Per roll: 743kJ (178cal), 1.1g sat fat,

31.1g carbs, 137mg sodium

Thai

A simple stir-fry with plenty

of vegetables, lean meat,

seafood or tofu, and a small

amount of steamed rice or

rice noodles, is your best bet.

Asian sauces are particularly

high in sodium, so it’s best not

to mop it all up with a mountain

of white rice. Be cautious too

of coconut cream, as its high

in kilojoules and saturated fat.

Choose these ...

✓ Thai beef salad

Per serve: 1070kJ (256cal), 5g sat fat,

12g carbs, 370mg sodium

✓ Thai chicken & vegetables

Per serve: 1417kJ (339cal), 1g sat fat,

40g carbs, 500mg sodium

Skip these ...

✗ Pad Thai noodles

Per serve: 4152kJ (993cal), 9.1g sat fat,

85.3g carbs, 2556mg sodium

✗ Massaman curry with

potatoes&chicken

Perserve:2399kJ(574cal),11gsatfat,

21gcarbs,924mgsodium

1

Put noodles,

stir-fries or

curries onto

a plate, rather than

eating them straight

from the container.

Takeaway portions

tend to be generous!

2

Add colour

by requesting

extra vegies or

salad. Beige burgers,

pizzas or pasta

salads will be low in

satisfying fi bre and

high in carbs and fat.

3

Focus on

grilled or

lean cuts of

meat, and try to

avoid crumbed,

deep-fried, or

processed cuts like

bacon and salami.

4

Go easy on

sauces and

condimen ts,

especially creamy

mayonnaise, aioli

or Caesar dressing,

and salty soy or

teriyaki sauce.

5

Choose

water over

sugary soft

drink or milkshakes.

It’s an easy way

to save kilojoules

(and money) while

keeping hydrated.

SEPTEMBER 2019 HEALTHY FOOD GUIDE 23