2019-06-01_Healthy_Food_Guide_UK_(2)

YOUR HEALTHIER PLATE

Instead of crisps, nibble on crisp carrots

and peppers with guacamole, before a

main course of salmon niçoise. While

both picnics include strawberries,

switching from double to single cream

significantly reduces total fat, saturated

fats and calories. So you can still have

a long lazy lunch and feel energised

enough for some afternoon games, rather

than nodding off with a heavy stomach.

How an unhealthy

picnic adds up

+1 slice quiche

+1 mini pork pie

+1 egg mayo sandwich

+½ sharing pack

tortilla chips

+2 heaped tsp

sweet pickle

+2 mini scotch eggs

+1 heaped tbsp

taramasalata

+160g strawberries and

1tbsp double cream

Number

crunching...

O 45g protein

O 126g fat

O 33g saturates

O 145g carbs

O26gsugars

O18gfibre

O6gsalt

O632mgcalcium

O7.3mgiron

• 80g poached salmon

+ 40g chunk

ciabatta

YOURHEALTHIERPLATE

Insteadofpilingyourplatewitheverything

going,beginwitha bigportionof salad to

taketheedgeoffyourappetiteand give

yourselfa chancetoplanyourmain course

choice.Ourselectionswilldoyour arteries

a favour,too.

+100ggrilledsardineswithfresh

lemonjuice

+ chicken drumstick

(skin removed)

AT T H E

BARBECUE

How an unhealthy

barbecue stacks up

+1 burger with lettuce, tomato

and onion in a brioche bun

+2tsp mayonnaise

+4tsp ketchup

+1 chicken drumstick (skin on)

+2 sausages

+2 heaped tbsp coleslaw

+2 thick slices garlic bread

+4 breadsticks and 1 heaped

tbsp hummus

+2 heaped tbsp potato salad

Number crunching...

O 84g protein

O 130g fat

O 36g saturates

O142g carbs

O 34g sugars

O11.5g fibre

O 7g salt

O 447mg calcium

O 7.9mg iron

The party atmosphere and opportunity

to keep going back for more makes

it easy to rack up your entire day’s

calories while sending your saturated

fat intake soaring. Our ‘bad’ barbie

came to 2,102 without allowing for any

drinks or dessert.

VARIETY TENDS to be the main

pitfall here. Research reveals

that the more types of food

there are on offer, the more

we’relikelytotuckinto.If you

planwiththisinmind,youcan

avoidtheusualsuspects–

quiche,porkpies,sandwiches

andcrisps– thatcaneasilypack

inmostofyourday’scalories.

ON A

PICNIC

TOTAL

2,102

kcal

TOTAL

1, 9 2 9

kcal

76 HEALTHY FOOD GUIDE JUNE 2019