Healthy Food Guide (Australia) - - FEATURES -

Start with a bed of fresh salad greens, such as baby spinach, let­tuce or rocket, in­stead of a car­bo­hy­drate-heavy base like potato or pasta. This will slash kilo­joules sig­nif­i­cantly while boost­ing the fill­ing fi­bre.

For­get the out­dated no­tion that sal­ads are bor­ing — it’s easy to add flavour with­out fat. Look for fresh herbs, juicy sun-dried toma­toes and spicy roast ve­g­ies. From here, stick to just one or two pro­tein-rich ‘ex­tras’, such as grilled chicken, chick­peas, nuts, av­o­cado or feta. Like their pro­tein, the healthy fats in th­ese foods will keep you feel­ing full for much longer than a sim­ple veg­etable salad would.

To cut fat, salt and kilo­joules, or­der dress­ing on the side. This puts you in con­trol of how much lands on your leaves, so you can driz­zle, not drown, them. Try a lemon vinai­grette or bal­samic vine­gar in­stead of those creamy Cae­sar and ranch dress­ings.

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