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Our recipes explained


Why you can trust Healthyfood.com

Healthy Food Guide is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG and you’ll always enjoy a nutritious meal.

We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content.

You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare. We smooth out any confusion caused by ‘pseudoscientists’.

Dietitians review all our articles so they’re always accurate with up-to-date information. A full list of references is also available on request.

 

Every recipe in Healthy Food Guide is healthy

Our recipe writers work with qualified dietitians to develop all our meals. We show you the nutrition information for our recipes so you are fully informed and can make your own decisions about what you eat. We test each meal twice to ensure it works and tastes great!

 

 

What our Recipe Badges mean

LOW KJ


Recipes per serve contain no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid.



Recipes per serve have at least:
• 20g protein per main meal
• 5g protein per side dish or dessert.
HIGH FIBRE


Recipes per serve have at least:
• 6g fibre per main meal
• 3g fibre per side dish
or dessert.
LOW SODIUM


Recipes per serve contain no more than:
• 500mg sodium per main meal or dessert
• 200mg sodium per side dish.
HIGH CALCIUM


Recipes per serve have at least 250mg calcium.



Recipes per serve have 4.5mg (or more) iron.



Amount of vegetable serves per recipe serve.



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



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.



Has been approved by the Vegan Society Aotearoa NZ and contains no animal products.

But always check the ingredients you are using.



Meals per serve contain 60g (or less) carbohydrates, 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 in kilojoules, high in fibre and low in sodium; they usually contain fruit and are low–medium GI.
LOWER CARB



Mains with less than 30g carbohydrate



These recipes are suitable for those following a low-FODMAP diet.
LOW FAT

Recipes per serve 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.

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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