healthy food

Recipe information

With so many recipes on offer these days, why should you cook the ones in Healthy Food Guide?

Because they're not only delicious, they're also healthy enough to eat every day.

All of our recipes must meet our strict nutrition guidelines, which are based on advice from leading health experts. We also regularly update these criteria in line with the latest recommendations.

Other benefits of our recipes:

• We have strict limits on fat, saturated fat and sodium.
• Recipes meet minimum protein and carbohydrate requirements.
• Meals are kilojoule-controlled, but come in realistic portion sizes.
• All recipes are analysed by our dietitian to make sure they fit our nutrition guidelines.
• We carefully check all supermarket ingredients, to make sure our allergy-friendly recipes really are allergy-friendly.
• We look for readily available, affordable ingredients.
• We include a vegie count on our recipes to help you reach the recommended fives serves of vegetables a day.
• We clearly label recipes that are suitable for people with diabetes, so you can tell at a glance if it's a good option for you (see 'diabetes-friendly' criteria below).
• We test recipes twice to make sure they work and taste great!

Healthy Food Guide recipes have nutritional classifications. This is what they mean.

HFG recipe badges

	Low kJ Recipes contain no more than: •  1700kJ per main meal •  1000kJ per dessert •  600kJ per side dish •  200kJ per 250ml fluid
	Low fat 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
	High protein Recipes contain at least: •  20g protein per main meal •  5g protein per side dish or dessert
	Low sodium Recipes contain no more than: •  500mg sodium per main meal or dessert •  200mg sodium per side dish
	High fibre Recipes contain at least: •  6g fibre per main meal •  3g fibre per side dish or dessert
	High calcium Recipes contain at least 250mg calcium per serve
	High iron Recipes contain 4.5mg iron or more per serve
	Gluten-free Recipes have no ingredients that are known to commonly contain gluten. But always check the particular ingredients you are using.
	Dairy-free Recipes have no ingredients that are known to commonly contain dairy. But always check the particular ingredients you are using.
	Vegetarian Recipe suitable for lacto-ovo vegetarians.
	Diabetes friendly Recipes contain controlled levels of carbohydrate, fibre, saturated fat and sodium, and are suitable for people with diabetes. (Many more of our recipes can be made diabetes-friendly by adding extra vegetables or wholegrains. Check the amount of carbohydrate is right for you.)

'No-added-salt' diet
Less than 1600mg sodium per day (as recommended by the Heart Foundation to reduce the risk of heart disease).

Standard measurements
1 cup = 250ml
1 tablespoon = 20ml
1 teaspoon = 5ml
Eggs are 55g
Temperatures are for fan-forced ovens
Use a table spread containing at least 60 per cent fat for baking recipes

- See more at: http://www.healthyfoodguide.com.au/resources/recipe-information#sthash.PS0XB22Y.dpuf