Australian_Healthy_Food_Guide_February_2017

36 healthyfoo

hfg FEATURES

Rice cakes and rice crackers are
a healthy between-meal snack
because they’re a low-kilojoule
option, right? Not exactly...
While rice cakes may be low
in kilojoules, they don’t bring
much to the table in the way
of nutrients, so they won’t give
you the pick-me-up that you’re
probably craving.
They’ll also leave you feeling
hungry again soon due to their
high glycaemic index (GI) and
lack of fi bre and protein. The
result? You’ll be craving another
snack soon afterwards.

Get back on track
Choose snacks that pack
in extra nutri i
Snacks need t
satisfi ed until
meal and be n
at the same tim
Topping tho
plain rice cake
some protein-
peanut butter,
or hoummos w
the trick. Or try
options: a pie
that will add fi
vitamin C; nuts
you healthy fat
reduced-fat pl
provides calci
protein; and v
with hoummus
fi bre. As a resu
all provide you
sustained ene

WRONG

TURN 2

Grazing on

rice cakes

WRO

Quit

dairy

Pair rice cakes

with hoummos or

peanut butter for

filling snack

Cow’s milk has r

copped a bad ra

people are self-d

dairy as the root

digestive proble

may be due to o

Most nutrition ex

are an important part of a healthy diet, because

they provide a wide range of nutrients.

National fi gures show nine out of 10 Aussies

are failing to meet the daily recommended intake

of dairy foods, putting them at risk of not getting

enough calcium for strong bones and healthy

teeth. Added to this, over 1 million Australians have

osteoporosis, a condition where bones are

so fragile they can easily break. A low

calcium intake, especially in childhood

and teenage years, is thought to be a

key cause of this, as bones are unable

to reach their full strength in adulthood.

limiting dairy foods due to

ues such as bloating, there

may be able to incorporate it

diet. Try eating dairy foods

nts throughout the day, and

meals, rather than on their

lactose intolerant, you may

tolerate yoghurt, hard

p to 250ml of milk, spread

er amounts over the day.

t back on track

t calcium-rich foods ...

you decide to go dairy free,

make sure you compensate

by eating plenty of other

calcium-rich foods, such

as tinned fi sh with edible

bones (e.g. sardines), beans,

nuts, green leafy vegetables,

fu and calcium-fortifi ed

s milk alternatives.

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