NU­TRI­TION KNOW-HOW:

Super Food Ideas - - IN THIS ISSUE -

Heart Friendly: low sat­u­rated fat, high fi­bre, lower sodium with heart-friendly fats. Desserts that are based on low-fat dairy with­out fruit/grain in­gre­di­ents don’t need to be high fi­bre. Di­a­betes Friendly: low sat­u­rated fat, high fi­bre, lower sodium with lower-gi carbs. Healthy: low sat­u­rated fat, less than 3000kj and 800mg sodium per main meal. Vege­tar­ian: no meat, fish or poul­try but may con­tain eggs and/or dairy. Gluten Free: no gluten-con­tain­ing in­gre­di­ents (ie, wheat, rye, bar­ley, oats or de­riv­a­tives). High in Cal­cium: at least 200mg of cal­cium per serve from lower-fat dairy prod­ucts and/or canned fish with bones. Lower GI: low sat­u­rated fat with at least 10g carbs per serve from lower-gi carbs. Con­tains Omega-3: has at least 115g raw or 95g canned oily fish per serve, or at least 100g raw oys­ters, mus­sels, scal­lops or squid/cala­mari per serve.

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