2019-06-01_Healthy_Food_Guide_UK_(2)

NUTRITION

BOOSTS

Packedwithskin-protecting

beta-carotene,andhighinthe

antioxidantselenium,thispicnic

foodis alsorichinpotassium

neededforgoodbloodpressure

control,folate,whichis important

fornervehealth,andvitaminD,

whichis foundinfewfood

sourcesinourdiets.

THINKLEAN

Steerclearofanythingwith

pastry,creamydipsandendless

handfulsofcrisps– a 150g

sharingbagofKettleChipshas

around 770 calories,forexample.

If youwanttonibble,takealong

plentyofcruditésandfruit.

• 
  

  1 heaped tbsp
  guacamole

  
  


• 
  

  80g carrot
  batons

  
  

+ 80g red

pepper batons

+80gcucumber

batons

+ 40g cooked

green beans

+160gstrawberries

and1tbspsinglecream

+80ggreensalad

• 
  

  80g green
  salad

  
  


• 
  

  80g tomatoes

  
  


• 
  

  1 dessertspoon french dressing
  (made with 1:3 oil and vinegar)

  
  

+ 1 dessertspoonfrenchdressing

(made with1:3oilandvinegar)

• small corn on the cob +100ggrilledprawns

NUTRITION

BOOSTS

Thisbarbecueselectionprovides

106%ofyourrecommendeddaily

vitaminDfromthesardines,

whichis vitalforbonehealth.It

alsoprovides81%ofyouriodine,

neededfora normalmetabolism,

plushelpfulcontributionstowards

yourweeklyomega-3s,whichare

importantinhearthealth.

THINKLEAN

Whateveryourbarbecuechoices,

youcansignificantlylimitthe

dietarydamagebytrimmingoff

fatfromcookedmeat,removing

theskinfromchicken,sticking

withplainbreadratherthangarlic

versions,usinga smallamountof

dressinginsteadofmayoand

avoidingnibblesbeforeyoueven

getcrackingonthemainmeal.

Number

crunching...

O83gprotein

O20gfat

O4.6gsaturates

O27gcarbs

O6gsugars

O4.6gfibre

O2.3gsalt

O265mgcalcium

O4.9mgiron

Number

crunching...

O32gprotein

O26gfat

O5.6gsaturates

O47gcarbs

O28gsugars

O17gfibre

O0.7gsalt

O201mgcalcuim

O3.5mgiron

+80gtomatoes

TOTAL

630

kcal

TOTAL

588

kcal

• granary roll

JUNE 2019 HEALTHY FOOD GUIDE 77

Nutrition