susies nutrition tips - december 2007 . . .

nutrition tips from specialist dietition susie burrell

Susie’s Tips for the week ahead

A brief visit to a shopping centre in the suburbs this week reminded me just how toxic shopping centre environments can be. Just one of the levels had a McDonalds, Hungry Jacks, Oporto, Gloria Jeans, Starbucks, Muffin Break, Sumo Salad, Pretzel World, Chinese, Kebabs, fish and chips and New Zealand frozen yoghurt. That is a lot of mostly high fat food to pick from.

Do yourself a favor this Christmas period and spend as little time as possible as you can at the local shopping centre. Never go there hungry as you are sure to be tempted by all the sweet smelling, high carbohydrate and high calorie food choices.

Take your own water bottle so you are not forced to line up and spend $3 on one. Plan ahead and avoid taking the children there at all costs, as if you do you will be sure to give in to their food and treat demands just to keep them quiet.

Don't subject yourself to the car parking stress and either try and get dropped off close by or park a block or two away and walk in.

Finally, make the most of the extended shopping hours and spend as little time there as you can, instead choosing to shop when it is quiet. Your sanity come Christmas will be the reward.

Food tip for the week

Who doesn't love potato chips? So, which are a better choice when you do want to enjoy a bowl with a glass or two of wine over the weekend?

	Per 100g serve (average)
	Red Rock : 2050kj / 23g (fat) / 4g (sat fat) / 62g (carbs)
	Vege Chips : 2000kj / 20g (fat) / 2g (sat fat) / 67g (carbs)
	Smiths Original : 2100kj / 30g (fat) / 11g (sat fat) / 53g (carbs)
	Pita Chips : 1500kj / 6g (fat) / <1g (sat fat) / 62g (carbs)
	Kettle Chips : 2250kj / 35g (fat) / 3g (sat fat) / 50g (carbs)
	Dortitos : 2100kj / 27g (fat) / 13g (sat fat) / 60g (carbs)
	Freedom Baked Corn Chips : 1700kj / 3g (fat) / <1g (sat fat) / 80g (carbs)

So, as you can see, generally the more fat the chips have, the less carbs and vice versa. Overall, in terms of fat type and quantity the Vege or Red Rock varieties are best.

Recipe of the week

Freedom Foods Multigrain Wraps:

	Fillet steak, sliced thin
	Sliced beetroot
	2 tomatoes
	Rocket
	2 brown onions, caramelised with brown sugar

1) Sear fillet steak with olive oil in hot pan.

2) Serve on multigrain wraps with salad, caramelised onions and salad for a low carb, tasty dinner.

Product of the week : John West Tuna to Go

This "Tuna to Go" is enormously popular and is a great mid morning or mid afternoon snack. While a small tin of tuna teamed with wholegrain crackers would be slightly better nutritionally, sometimes convenience tends to reign supreme.