A medley of green
Kermit may have said it’s not easy being green, but it’s never been an easier colour to wear, writes
Ican’t resist an outfit breakdown when there’s a dog involved, and this very off-duty look from Rumer Willis, right, (daughter of Bruce Willis and Demi Moore), also lets me draw attention to those shades of dark and mid green, very on trend palettes right now.
From more muted tones of sage, olive and khaki through to rich, darker forest, jade and emerald greens, there’s one in there to suit – or make like the 32-yearold actress and mix and match a few together.
Actress Olesya Senchenko, bottom, mixes khaki with an oversized forest green blazer, and Hamburg influencer Louisa Grass’ cosy version pairs a darker shade of khaki with sage, top.
The current abundance of gorgeous greens work well with black, white, camel, and denim, so they’re super versatile – or to stand out from the pack with something really striking, tap into an all-green ensemble.
Gone are the days of families eating the same meat and vegetables dishes on repeat night after night. Now, the typical weekly menu often stars a variety of international flavours with a range of proteins, including plant-based meals and premade options.
As a dietitian, rather than plan meals around old family favourites, I cook according to nutrient requirements, knowing that a mix of meat, chicken, fish and vegetarian meals will offer the key nutrients required each week, especially in the diets of busy, growing children.
Here is the easy way to strike a nutritional balance with different meal proteins.
Lean meat
For people who eat meat, it’s important to know that adults need a small amount of lean red meat three to four times a week to receive enough wellabsorbed iron. Adequate dietary iron is crucial for energy production, brain development in children, and immune function.
This does not mean you need to eat a 500g steak every time you eat red meat. Instead, consider 100g-150g serves of lean cuts, which are exceptionally rich in iron, zinc and vitamin B12, with some omega-3 fat, selenium, and vitamin B6.
Beef is especially rich in nutrients, as is lamb. However, pork – while still nutrient rich – is significantly lower in iron.
If you choose to eat red meat less frequently, make sure you are getting adequate iron from other foods to avoid low iron levels, which affect up to one in four Australian women.
How often? Three to four times each week, 100g-150g serves.
Healthiest cuts: Extra lean mince, fillet steak, lean cutlets, extra lean sausages, lamb back strap.
Best cooking method: Grilled, or pan fried with extra virgin olive oil.
Chicken
While chicken, and specifically chicken breast, is exceptionally lean compared to red meat, and rich in key nutrients including vitamin B, zinc and magnesium, poultry meat lacks the rich iron content of lean red meat. This is why it does not need to be included as frequently on the weekly menu. Keep in mind that thighs, wings and drumsticks can be extremely high in fat, with 20-30 per cent fat per serve.
How often? One to two times each week.
Healthiest cuts: Chicken breast, tenderloins, extra lean chicken mince.
Best cooking methods: Grilled, roasted, poached.
Avoid: Chicken skin, thighs, drumsticks, and wings, which are much higher in fat and lower in nutrients than chicken breast.
Fish
While many of us know that fish is good for us,very few of us eat the two to three serves of fish we need to get enough omega-3 each week.
Omega-3 fats are a special type of fat found in just a few foods that have a powerful antiinflammatory effect in the body. Omega-3 fats also help to ensure our overall fat balance in the body is right, which in turn supports immune function, heart health and longevity. Ideally we need to consume fish rich in omega-3 at least twice a week.
In saying this, all fish is food for us, and shellfish are exceptionally rich in nutrients, offering iron, zinc, iodine, and some omega-3 fat, which means they can be included in a target of two to three fish or seafood meals each week.
How often? Two to three times each week.
Healthiest types Shellfish, omega-3 rich salmon, white fish.
Best cooking methods Steamed, poached, baked.
Avoid Fried.
Vegetarian options
As we learn more about nutrition, so too do we learn more about the importance of eating plantbased meals. Meat-free dishes are a rich source of dietary fibre and vegetables, and are also generally lower in energy. Whether your family’s preference is for vegetarian lasagne, a tofu stir-fry, or a beanbased Mexican dish, going meat-free once a week will help boost your plant food intake.
As plant-based meals are generally cheaper than meat and other protein-rich options, they will also help keep the budget in check.
How often? One to two times each week.
Healthiest type: Meals based on legumes and vegetables.
Best cooking methods: Roasted, baked.
Avoid: Heavy cheese and cream-based meals or anything deep fried. – goodfood.com.au