2019-06-01_Healthy_Food_Guide_UK_(2)

BY THE

SEASIDE

How an

unhealthy

fish and chip

meal tots up

+Cod in batter

+Average portion

chips*

+Portionof

mushypeas

+3 ketchupsachets

Number

crunching...

O112gprotein

O152gfat

O44gsaturates

O266gcarbs

O20gsugars

O29gfibre

O4gsalt

O488mgcalcium

O8.7mgiron

YOUR HEALTHIER PLATE

Seeking out traditional shellfish

options could save hundreds of

calories, as well as significantly

boosting vital vitamins and minerals.

AFTERANENERGETICWALKorswim

you’llhaveworkedupanappetite,but

no ordinarywalkonthebeachwillwork

offthecaloriesintheaveragemedium

portionofcodandchipsinUKchippies,

whichtotupto2,943– that’s 900 more

thana woman’srecommended

calorietotalfortheday,inonesitting

• withoutanythingforafters.

THE STANDARD AND SCOPE

of pub menus can vary widely, with

many choices either deep-fried,

swimming in creamy sauces or

drenched in butter or sugar.

And it’s easy to wade into a meal’s

worth of calories in nibbles like nuts,

olives and breadsticks before you’ve

even looked at the menu.

Howan

unhealthy

pubsupper

addsup

+Scampistarter

+Lasagne

+Mixedsalad

with4tspdressing

+Sticky toffee pudding

+2tbsp single

cream

Number

crunching...

O56g protein

O 70g fat

O 23g saturates

O 149g carbs

O 45.7g sugars

O11.4g fibre

O 5g salt

O 679mg calcium

O 8mg iron

+ Main: roast

garlic and

rosemary

chicken with

sautéed

potatoes

YOURHEALTHIERPLATE

Leavesnacksforothersorasknottohavethem

broughttoyourtabletoavoidtemptation.Save

yourselfforyourmeal– trythesehealthieroptions:

80g

inkles

ooked

their

ells

+30g

cockles

+ 150g

seafood

selection

(crabsticks,

mussels,

scallops,

white fish)

AT THE

PUB

+ Starter:

grilled squid

with lemon

dressing

starter

wi

co

in

sh

+ Side: 160g

steamed

summer

vegetables

TOTAL

2,943

kcal

TOTAL

1,478

kcal

*CHIP PORTION SIZES VARY WIDELY – SOME MAY HAVE SIGNIFICANTLY MORE CALORIES