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Healthy Food Guide (Australia) - - SHOPPING -

Recipes con­tain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid Recipes con­tain at least: • 20g pro­tein per main meal • 5g pro­tein per side dish

or dessert Recipes con­tain no more than: • 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: • 500mg sodium per

main meal or dessert • 200mg sodium per side dish Recipes con­tain at least 250mg cal­cium per serve Recipes con­tain 4.5mg (or more) iron per serve Serves of ve­g­ies per serve  gluten free  dairy free

Con­tains no ingredient­s that usu­ally con­tain gluten or dairy, but al­ways check the ingredient­s you are us­ing.

 veg­e­tar­ian

Suit­able for lacto-ovo veg­e­tar­i­ans. Th­ese recipes of­ten in­clude cheese, which may con­tain an­i­mal ren­net. Check the la­bel and use a veg­etable sub­sti­tute if you pre­fer.

 di­a­betes friendly

Meals con­tain 60g (or less) car­bo­hy­drate, 4g (or more) fi­bre, 7g (or less) sat­u­rated fat, 600mg (or less) sodium, at least 2 serves of ve­g­ies and are low–medium GI. Desserts are low kilojoule, high fi­bre and low sodium; they usu­ally con­tain fruit and are low–medium GI.

no-added-salt diet

Less than 1600mg sodium per day (as per Heart Foun­da­tion rec­om­men­da­tions to re­duce heart-dis­ease risk).

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.

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