Australian Healthy Food Guide – September 2019

SoulOrigin

Choosethese...

✓GreenLentilTraditional

Salad(Small)

Perserve:1266kJ(303cal),1.3gsatfat,

38.4gcarbs,158mgsodium

✓ChickenAvocadoGourmet

Salad(Medium)

Perserve:979kJ(234cal),1.8gsatfat,

3.7gcarbs,716mgsodium

Skipthese...

✗SmokedSalmon

LunchBaguette

Perserve:2978kJ(712cal),5.4gsatfat,

91.1gcarbs,2406mgsodium

✗GrilledChicken&Steamed

VegGourmetSalad(Large)

Perserve:2317kJ(554cal),5.6gsatfat,

9.2gcarbs,2505mgsodium

Subway

Choose these ...

✓ 6 Inch Chicken Strips (on

wheat bread with capsicum,

cucumber, lettuce, onions,

spinach and tomato)

Per serve: 1130kJ (270cal), 1.1g sat fat,

33.8g carbs, 538mg sodium

✓ 6 Inch Carved Turkey (on

wheat bread with capsicum,

cucumber, lettuce, onions,

spinach and tomato)

Per serve: 1090kJ (261cal), 0.9g sat fat,

33.4g carbs, 606mg sodium

Skip these ...

✗ Footlong Steak Melt

Per serve: 3810kJ (911cal), 13.1g sat fat,

80.6g carbs, 1620mg sodium

✗ Footlong Pizza Melt

Per serve: 3470kJ (830cal), 15.3g sat fat,

82.8g carbs, 1860mg sodium

Sumo salad

Choose these ...

✓ Moroccan Lamb (Regular)

Per serve: 1294kJ (307cal), 2.7g sat fat,

20.6g carbs, 319mg sodium

✓ Teriyaki Beef (Small)

Per serve: 1198kJ (287cal), 1.6g sat fat,

29.6g carbs, 908mg sodium

Skip these ...

✗ Grain Bowl — Sumo

Chicken Katsu (Large)

Per serve: 2740kJ (656cal), 6.7g sat fat,

51.8g carbs, 1953mg sodium

✗ Grilled Beef &

Haloumi (Large)

Per serve: 1561kJ (373cal),

7.3g sat fat, 12.6g carbs,

1693mg sodium

Grainybreadsandwichesandcolourfulfreshsaladsareadietitian’s

go-toforon-the-runeating—andifyoukeepyourfillingssimple,

chancesareyou’llmakeagoodchoice.Butdon’tbefooled—not

allsandwiches,wrapsandsaladsarealightandhealthymeal.Some

super-sizedoptionswithcreamysaucesandprocessedfillingscan

contributefarmorekilojoules,fatandsaltthanyourealise.

SANDWICH &

SALAD BARS

5

TAKEAWAY

tip

HFG TIP!

Boiled eggs,

grilled chicken

& lentils add

fi lling protein

hfg FEATURES