2019-05-01_Healthy_Food_Guide_UK

AMANDA’S

FEEDBACK

‘Lizneedn’t

haveworried

• herdietis
  proofthattherearemany
  differentwaystomeetthe
  30gdailyfibretarget–
  it’snotallaboutbreakfast
  cerealandbread.Infact,
  if everyoneintheUKate
  thisway,we’dallbepretty
  fitandhealthy! Herdietis
  brilliantformostnutrients
  onmostdays,too,withthe
  exceptionofvitaminD–
  andit’snormaltofallshort
  whenrelyingondiet alone
  asyoursource.
  I’veanalysedherfibre
  intake,whichis farhigher
  thanthenationalaverage
  ofaround18g– in
  fact,sheexceedsthe
  recommendeddailyintake,
  onaverageclockingup
  38gfibreoverthethree
  days.She’sobviouslydoing
  well,butif youfindyou’re
  strugglingwithyourown
  intake,I’vemadesomeeasy
  suggestionsonthenext
  page for getting more.’

NutritioneditorAmandaUrsellreviewsoneHFGteammember’sdiettoseeif it’sup

to scratch for fibre – and shares some ways to up your intake every day

Are you eating enough fibre?

ASSISTANTEDITORLIZATKINSwasworriedshe

mightbefallingshortoftherecommended30g

fibrea day.Althoughherdietis healthy,sheavoids

eatingtoomuchbreadtokeepcaloriesdown,

dislikesbreakfastcerealsandcan’teatcertainraw

fruits.Shedoeseatnutsandanorangeeveryday.Butis it enough?

LIZ’S TYPICAL THREE-DAY FOOD DIARY

BREAKFAST

2 scrambledeggswith

3tbspbakedbeans

●1 skinny latte

SNACK

Coffeewithsemi-skimmed

milk●Nairn’sApple&

Cinnamon Oat bar

LUNCH

Mixedsalad(lettuce,

onion,pepper,cherry

tomatoes)withfrench

dressingplusa protein

suchaschicken,

mozzarella,cheddar,

tunaorpoachedsalmon

●1 tub fresh pineapple

SNACK

1 orange●4 brazil nuts

DINNER

Lentil,codandmushroom

casserolewithbroccoli

andcarrots●Skinnydecaf

coffeeanda stripof

chocolate

BREAKFAST

Porridgemadewith40g

multi-seedoats,1tspcocoa

powderand250mlOatlymilk

alternative,toppedwith

1 banana,a smallhandful

raspberriesand1tbsp

coconut yogurt● 1 skinny latte

SNACK

1 SoreenAppleLunchbox

Loavesbar● 1 coffeewith

semi-skimmed milk

LUNCH

Beanandtunasalad(½can

cannellinibeans,½cantuna,

rawonion,cherrytomatoes,

½pepper,corianderleaves,

a little olive oil)●1 orange

SNACK

6 walnut halves

DINNER

1 smallbakedpotato(with

skin)withcoleslaw(cabbage,

carrots,onion,mayo)and 1

largechickenthigh● 1 Nakd

CocoaOrangebaranda

skinnydecafcoffee

HOWITADDSUP HOWITADDSUP

DAY 1 DAY 2 DAY 3

HOWITADDSUP

2,052kcal●126gprotein

●68gfat●12gsaturates

●211gcarbs●115gsugars

●41gfibre●2.7gsalt

●1,501mg calcium●11.6mg iron

1,871kcal●128gprotein

●66gfat●23gsaturates

●169gcarbs●94gsugars

●43gfibre●3.4gsalt

● 1,299mg calcium● 16mg iron

1,784kcal●111gprotein

●55gfat●13gsaturates

●196gcarbs●79gsugars

●31gfibre●3gsalt

● 1,286mg calcium● 14.2mg iron

BREAKFAST

1 smallslicegranarytoast

with1tbspalmondbutter,

handfulraspberries,

1 choppedbananaand

1tbsp2%fatgreekyogurt

anda sprinklemixedseeds

●1 skinny latte

SNACK

1 orange

LUNCH

Leftovercasserolewith

a differentproteinsource,

suchas2 veggiesausages

●1 pot 2% fat greek yogurt

SNACK

4 brazil nuts

DINNER

Tagliatellewithprawns,

chilliandmushrooms,plus

a salad(spinach,peppers,

tomatoes,avocado,

cucumber,radish)

●Decafskinnylatteand

a SoreenBananaLunchbox

Loaves bar

Health

18 HEALTHY FOOD GUIDEMAY 2019