2020-12-01 Australian Healthy Food Guide

CAasrkltihneeTerixckpeeyrt ...When considering weight loss, is it better to count the

Q calories or the fat grams in a specific food? Jenni, via email
& AIf I had to choose, it would be counting calories — if only to convey
the idea of how energy-dense some foods are. However, neither
category offers an insight into the nutritional quality of the foods,
or takes into account the need for variety, essential for good health.
After all, not all calories are equal. A healthy meal could have as many
calories as a plate of chocolate biscuits, but we know which one is
better for us. And some high-fat foods are super-healthy, such as avocados
and extra-virgin olive oil.
The best approach to weight loss — rather than being guided by other
people’s opinions — is to listen to your body. Get really good at paying
attention to your hunger and fullness signals. Your body lets you know
when to eat and when to stop, but many of us don’t listen. Instead we allow
external influences such as time (as in ‘it’s time for lunch’) to guide us.
Focusing on your hunger levels is also the best approach to keeping
weight off once you reach your desired target — as is planning meals ahead
so you’ll always have a healthy option on hand when you’re hungry.

Caroline Trickey is Healthy Food Guide’s own registered Accredited Practising
Dietitian, and author of healthy cookbook veggie-licous.

➜ To find an Accredited Practising Dietitian near you, visit daa.asn.au

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98 healthyfoodguide.com

GET TO KNOW OUR
RECIPE BADGES

Recipes contain no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid

HIGH Recipes contain at least:
• 20g protein per main meal
PROTEIN • 5g protein per side dish

or dessert

Recipes contain no more than: Reci
• 10g fat per main meal
• 4.5g fat per dessert
• 3g fat per side dish
• 3.5g fat per 250ml fluid

Recipes contain at least:
• 6g fibre per main meal
• 3g fibre per side dish

or dessert

Recipes contain no more than: Seafood
• 500mg sodium per
Chickpea couscous with
main meal or dessert horseradish yoghurt
• 200mg sodium per side dish & smoked salmon ...............5

Recipes contain at least Fish cakes..................................4 2
250mg calcium per serve Rice paper rolls
8
Recipes contain 4.5mg with coriander pesto
(or more) iron per serve Lettuce cups GF ......................45
prawns GF............................55
Serves of vegies per serve Mustard & chilli pork
Chicken
gluten free dairy free Waldorf salad GF ...............41
Miso grilled chicken
Contains no ingredients that usually rice bowl with avocado ....62 Summer linguine .....................71
contain gluten or dairy, but always
check the ingredients you are using. Rainbow noodle salad with Desserts

vegetarian chicken & edamame GF ...51 Mango swirl ice cream
sandwiches ...........................70
Suitable for lacto-ovo vegetarians. Spicy chicken salad
These recipes often include cheese, Raspberry pistachio
which may contain animal rennet. with tahini dressing GF .....38 ice cream sandwiches ........70
Check the label and use a vegetable
substitute if you prefer. Vegetarian Red-nosed reindeers ..............76
Strawberry shortcake
diabetes friendly Creamy avocado, kohlrabi,
apple & cabbage ice cream sandwiches ........66
Meals contain 60g (or less)
carbohydrate, 4g (or more) fibre, slaw GF.................................62 Iced teas
7g (or less) saturated fat, 600mg
(or less) sodium, at least 2 serves Japanese-style tofu salad with Black tea & blackberry GF....72
of vegies and are low–medium GI. carrot & miso dressing .......56 Herb & floral ice cubes GF ...74
Desserts are low kilojoule, high Lemongrass & ginger GF......73
fibre and low sodium; they usually Ponzu avocado & Lemon verbena GF ................72
contain fruit and are low–medium GI. soba noodle salad
with sesame..........................62 GF indicates that a
No-added-salt diet recipe is gluten free.
Rainbow fritters with
Less than 2000mg sodium per day (as beetroot & pistachio You can make many recipes gluten
per Heart Foundation recommendations hoummos ..............................42 free if you replace bread, pastry and
to reduce heart-disease risk). pasta with gluten-free varieties, and
Satay salad bowl GF ..............48 use gluten-free stocks and sauces.
Standard measurements

1 cup = 250ml • 1 tablespoon = 20ml
1 teaspoon = 5ml • Eggs are 55g
Temperatures are for fan-forced ovens.
For baking recipes, use a table spread
that’s at least 60 per cent fat.

DECEMBER 2020 HEALTHY FOOD GUIDE 99