YMCA Healthy Living Magazine, powered by n4 food and health Spring 2018 | Page 6

PAULA NORRIS, APD
Paula is an Accredited Practising Dietitian working to provide
ideas and information to make healthy eating easy. Learn more at
www.instagram.com/movingdietitian
FAMILY-FRIENDLY
FOOD SWAPS
Enhancing the health of you and your family can be as easy as a few healthy food swaps.
So here are some family-friendly ideas from nutrition expert, Paula Norris.
pplying simple ingredient swaps can help you
produce healthier meals, increase your vegetable,
fruit and fibre intake, reduce your salt, sugar and fat
consumption, and reduce your overall energy or kilojoules. Remember also, seasonings and sauces (especially store-
bought ones) are often high in kilojoules, and contain hidden
salt and sugar, so one simple way to make your meals healthier,
is to reduce or limit your intake.
SALMON POKE BOWL (serves 1) PAD THAI (serves 1)
A
} } Large (220g) salmon
fillet (when raw)
} } 2 teaspoons oil for pan
frying
} } 1 serve (~200g) soba
noodles
} } 1 tablespoon edamame
} } ¼ carrot, julienned
} } ½ cup cooked spinach
} } 2 florets broccoli
} } ½ medium avocado
} } 1 teaspoon lime juice
} } ¼ cup basil
} } ½ teaspoon sesame
seeds
} } Small (150g) salmon
fillet (when raw) baked
without added fat
} } 2 teaspoons extra virgin
olive oil for pan frying
} } ¹/ 3 serve soba noodles
} } 2 tablespoons
edamame
} } ½ carrot, julienned
} } ¾ cup cooked spinach
} } 2 florets broccoli
} } 2 cherry tomatoes
} } ½ medium avocado
} } 1 teaspoon lime juice
} } ¼ cup basil
} } ½ teaspoon sesame
seeds
} } 200g cooked chicken
thigh
} } 2 teaspoons oil for
cooking
} } 130g (when dry) rice
noodles
} } ¼ red onion
} } ½ carrot, julienned
} } 3 snow peas, chopped
} } 1 tablespoon soy sauce
} } ½ teaspoon fish sauce
} } 1 tablespoon lime juice
} } 1 egg
} } 120g cooked chicken
breast
} } 1 teaspoon extra virgin
olive oil for cooking
} } 70g (when dry) rice
noodles
} } ¼ red onion
} } 1 carrot, julienned
} } 8 snow peas, chopped
} } 1 bunch Chinese
spinach
} } 1 tablespoon reduced
salt soy sauce
} } ½ teaspoon fish sauce
} } 1 tablespoon lime juice
} } 1 egg
THE SWAPS
THE SWAPS
} }
} }
} }
} }
6
Reduce portion size of salmon
Opt for extra virgin olive oil for cooking
Use less noodles
Add more veggies
YMCA HEALTHY LIVING MAGAZINE SPRING 2018
} } Use chicken breast instead of thigh
} } Use less oil when cooking, and opt for extra virgin
olive oil
} } Include less noodles
} } Add more veggies
} } Opt for reduced salt soy sauce