Digital Poster

By John Llego

Healthy Lunch Option 1

Turkey Burgers with Mango Chutney•345 calories•8g fat ( 2 g sat , 0 g mono )•65mg cholesterol•44g carbohydrates•9g added sugars•30g protein•6g fibre•735mg sodium•376mg potassium

Couscous & Fruit Salad•259 calories •9g fat (1g sat , 6g mono)0mg cholesterol•40g carbohydrates•0g added sugars•7g protein•7g fibre•146mg sodium•116mg potassium

Broccoli, Cannellini Bean & Cheddar Soup•152 calories•7g fat (4g sat , 0g mono)•20mg cholesterol•15g carbohydrates•11g protein•6g fibre•558mg sodium•491mg potassium.

Dessert Starter

Main

Healthy Lunch Option 2

Spicy Beef with Shrimp & Bok Choy•204 calories •8g fat (2g sat , 4g mono) •54mg cholesterol •6g carbohydrates •0g added sugars •22g protein•1g fibre•384 mg sodium•660 mg potassium

Fried shrimp in breadcrumbs•289.3 calories•18.2g fat•of which saturates 1.8g•18.7g carbohydrate•12.2g protein•1.1g fibre•0.7g sodium

Starter Main Dessert

Chocolate fudge cakeserved with dark chocolate wasabi sauce and vanilla pod ice cream•671.4 calories•36.9g fat•of which saturates 15.7g•76.3g carbohydrates •of which sugars 59.6g•8.2g protein•0.8g fibre

Here’s another example of a healthy lunch from my model:

Here is a healthy meal for an entire day which does not exceed the amount of calories one person must have throughout the day.

This also shows a balanced diet that every person should be eating.

The secret to a healthy diet is

balance. To help you get it right,

nutritionists have divided foods into five groups shown below in

the Balance of Good Health.

When it comes to healthy eating the most important thing to remember is that there are no

such things as ‘good’ and ‘bad’ foods. The occasional biscuit or packet of crisps isn’t going to do any harm as long as the rest of your diet is

a healthy balance.

Eating breakfast is very important, as is eating regularly.•Aim to eat 5 or more servings per day of fruit and vegetables.Bread, other cereals, pasta, rice and potatoes should make up about a third of your food intake.Choose lower fat options and smaller amounts when eating meat, fish and vegetarian alternatives.Swap high fat dairy foods such as milk and cheese, for lower fat versions.Limit the amount of fatty and sugary foods!

Healthy Eating