NUTRITION
BOOSTS
Packedwithskin-protecting
beta-carotene,andhighinthe
antioxidantselenium,thispicnic
foodis alsorichinpotassium
neededforgoodbloodpressure
control,folate,whichis important
fornervehealth,andvitaminD,
whichis foundinfewfood
sourcesinourdiets.
THINKLEAN
Steerclearofanythingwith
pastry,creamydipsandendless
handfulsofcrisps– a 150g
sharingbagofKettleChipshas
around 770 calories,forexample.
If youwanttonibble,takealong
plentyofcruditésandfruit.
1 heaped tbsp
guacamole
80g carrot
batons
+ 80g red
pepper batons
+80gcucumber
batons
+ 40g cooked
green beans
+160gstrawberries
and1tbspsinglecream
+80ggreensalad
80g green
salad
80g tomatoes
1 dessertspoon french dressing
(made with 1:3 oil and vinegar)
+ 1 dessertspoonfrenchdressing
(made with1:3oilandvinegar)
- small corn on the cob +100ggrilledprawns
NUTRITION
BOOSTS
Thisbarbecueselectionprovides
106%ofyourrecommendeddaily
vitaminDfromthesardines,
whichis vitalforbonehealth.It
alsoprovides81%ofyouriodine,
neededfora normalmetabolism,
plushelpfulcontributionstowards
yourweeklyomega-3s,whichare
importantinhearthealth.
THINKLEAN
Whateveryourbarbecuechoices,
youcansignificantlylimitthe
dietarydamagebytrimmingoff
fatfromcookedmeat,removing
theskinfromchicken,sticking
withplainbreadratherthangarlic
versions,usinga smallamountof
dressinginsteadofmayoand
avoidingnibblesbeforeyoueven
getcrackingonthemainmeal.
Number
crunching...
O83gprotein
O20gfat
O4.6gsaturates
O27gcarbs
O6gsugars
O4.6gfibre
O2.3gsalt
O265mgcalcium
O4.9mgiron
Number
crunching...
O32gprotein
O26gfat
O5.6gsaturates
O47gcarbs
O28gsugars
O17gfibre
O0.7gsalt
O201mgcalcuim
O3.5mgiron
+80gtomatoes
TOTAL
630
kcal
TOTAL
588
kcal
- granary roll
JUNE 2019 HEALTHY FOOD GUIDE 77
Nutrition