2019-06-01_Healthy_Food_Guide_UK_(2)

Nutrition

JUNE 2019 HEALTHY FOOD GUIDE 79

NUTRITION

BOOSTS

Shellfish is great for iodine –

and many women in the

UK fail to reach their daily

goals for this nutrient. Our

alternative meal choices also

allow room for bread and

butter and a choc ice for

pud, while still keeping

below the maximum

saturated fat for the day.

THINK LEAN

If you do opt for traditional

fish and chips, check the

serving sizes. If they look

like bumper portions, share

with a friend. Alternatively,

have a full-size serving of fish

but leave half the batter and

ask for a small serving of

chips even if it’s the same

price – never eat your way

through a huge portion just

because you’ve paid for it!

NUTRITION

BOOSTS

This meal gives you 140% of

your recommended daily

copper, which we need to

make the skin pigment

melanin. It also clocks up

three-quarters of your daily

vitamin C needs and nearly

90% of your potassium,

necessary for good blood

pressure control. It’s

exceptionally rich in selenium,

needed for robust immunity.

THINK LEAN

Chefs are notorious for not

liking customers to tinker

with their menus... But don’t

let that stop you! If you ask

politely, simple requests

such as dressings on the side

of salads, having your fish

grilled rather than fried and

vegetables minus butter are

easy to accommodate.

Healthy total
O69g protein
O 30g fat
O 8g saturates
O 43g carbs
O 27g sugars
O 7.4g fibre
O 0.7g salt
O194mg calcium
O2.4mg iron

10 WAYS

TO SAVE

CALORIES

OVER THE

SUMMER

1 Wherever you can,

avoid drinking your calories.

Stick with still or sparkling

water and pep it up with citrus

fruits, cucumber or a dash of

low-sugar lime juice.

2 When it comes to

ice-cream treats, look for

fruit juice lollies aimed at

children so that you can cool

down without the heavy load

of calories and added sugars.

3 Iced tea and

frappuccinos can be full

of free sugars and cream.

Ask for sugar-free iced tea

or an espresso shot with cold

milk and ice.

4 Salads can be

deceptive Don’t assume

they’re healthy or low-calorie.

Always check nutrition labels

on pack or in cafés.

5 Ask for dressings on

the side and swap creamy

ranch and caesar-style versions

for dressings made with a

little olive oil and vinegar.

6 When eating out, skip

heavy starters and opt for a

light soup or melon.

7 Consider sharing a

starter if you really like the

look of a particular menu

option that you suspect is

calorie-laden.

8 Avoid grazing on bread,

breadsticks and nibbles before

your main course. You can

easily eat 400 calories before

your ‘proper’ food actually

arrives. What a waste!

9 Look around at the

size of main courses arriving

on other diners’ tables –

if they look large, skip

starters altogether.

10 If you want some

wine, opt for a small (125ml)

glass with around 9–10% ABV

and make it go further by

adding sparkling water. Stick

with standard-strength lagers

and add diet lemonade, or

have a single shot of spirits

with a low-calorie mixer.

• choc ice

+ 2

slices

wholemeal

bread

and

butter

+ 2

scoops

vanilla

and

chocolate

ice

cream

Healthy total
O39g protein
O 24g fat
O 15g saturates
O 46g carbs
O 12g sugars
O5.6g fibre
O 4g salt
O 254mg calcium
O 20.4mg iron

TOTAL

737

kcal

TOTAL

566

kcal

c