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Star Foods

Star Foods Dr Joanna McMillan Price & Judy Davie Star Foods The roles within a team The rules of play Rolling out the players How to make the game more enjoyable Why we’re right ! Rethinking the food pyramid The Winning Team The criteria for ranking vegetables DEFEND AND PROTECT

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Star Foods

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  1. Star Foods Dr Joanna McMillan Price & Judy Davie The Game of Healthy Eating

  2. Star Foods The roles within a team The rules of play Rolling out the players How to make the game more enjoyable Why we’re right ! The Game of Healthy Eating

  3. Rethinking the food pyramid The Game of Healthy Eating

  4. The Winning Team The Game of Healthy Eating

  5. The criteria for ranking vegetables DEFEND AND PROTECT Concentration and power of antioxidants Nutrient density Fibre content The Game of Healthy Eating

  6. Vegetables Five star performers Liabilities Asparagus, Cabbage family Capsicum and chilli Dark green leafy veg Globe artichokes Mushrooms Onion family Parsley Peas and sugar snaps Tomatoes None although cooking methods and processing can reduce their performance The Game of Healthy Eating

  7. The criteria for ranking fruits DEFEND AND PROTECT Concentration and power of antioxidants Nutrient density Fibre content GI Processing considerations The Game of Healthy Eating

  8. Fruit Five star performers Liabilities Apricots Avocado Berries Citrus fruit Guava Kiwi fruit Mango Papaya Passionfruit Persimmons Pomegranate Rockmelon Prunes and dried apricots None although cooking methods and processing can reduce their performance The Game of Healthy Eating

  9. The criteria for ranking carbohydrates ENERGY - ATTACK GI Nutrient density Fibre content Antioxidants and phytochemicals Processing considerations The Game of Healthy Eating

  10. Carbohydrates Five star performers Liabilities Barley Beans and lentils Breads - grainy sourdough, pumpernickel, traditional stone ground and wholegrain Buckwheat Bulghur Corn Freekeh Oats and natural muesli Quinoa Wholemeal pasta - spelt Commercial cakes doughnuts and biscuits Commercial fruit muffins Croissants Pappadams Processed low fibre - high sugar breakfast cereals and bars The Game of Healthy Eating

  11. The criteria for ranking proteins REPAIR AND STRENGTHEN Amino acids present Nutrient density Fat content Processing considerations The Game of Healthy Eating

  12. Proteins Five star performers Liabilities Free range chicken and turkey Free range eggs Fish Game meats - e.g. kangaroo Free range lean pork Lean red meat Liver Low fat milk and natural yoghurt Seafood - mussels, oysters Commercial burgers and sausages Cured meats eg proscuitto and bacon Diet yoghurt Salami Processed protein bars The Game of Healthy Eating

  13. The criteria for ranking fats SUPPORT, PROTECT AND MENTAL PERFORMANCE Quality and type of fat Nutrient density Antioxidants and phytochemicals Processing considerations The Game of Healthy Eating

  14. Fats Five star performers Liabilities Commercially baked products Deep fried food Fast food Commercial mayonnaise and salad dressing Lard, suet, tallow and shortenings Low and reduced fat spreads Palm oil Polyunsaturated margarines Visible meat fat Avocado and avocado oil Camellia tea oil Linseeds and linseed oil Nuts and seeds Oily fish Olives and unrefined olive oil Seafood and The Game of Healthy Eating

  15. The criteria for ranking treats CHEEKY PLEASURES Positive nutritional aspects Little potential damage The Game of Healthy Eating

  16. Treats Five star performers Liabilities None Multi coloured lollies Commercial iced cakes Chocolate coated toffee Commercial ice-cream products Multi- coloured sweetened popcorn Sausage and chiko rolls Flavoured chips and snack biscuits Doughnuts and sweet pastries Pancake and cake mixes Star performers Dark 70% cocoa chocolate Fruit bread 100% fruit bars/roll ups Wholemeal fruit filled bars/biscuits Trail mix Roasted unsalted nuts Homemade oat/muesli bars The Game of Healthy Eating

  17. The criteria for ranking drinks HYDRATION Energy density Antioxidants and phytochemicals Nutrient density Sugar and sweeteners added Processing considerations The Game of Healthy Eating

  18. Drinks Five star performers Liabilities Alcoholic pop drinks Cordial Diet soft drinks Energy drinks Flavoured coffee syrups Soft drinks Fresh vegetable juice Herbal teas Rooibos tea Sparkling or still mineral water Tea Water The Game of Healthy Eating

  19. Where do other diets go wrong? The Fitness Junkie The Game of Healthy Eating

  20. Where do other diets go wrong? The Fast Food Junkie The Game of Healthy Eating

  21. Where do other diets go wrong? The Low Fat Devotee The Game of Healthy Eating

  22. Where do other diets go wrong? The Low Carb Advocate The Game of Healthy Eating

  23. Why we are right! The Star Foods Diet The Game of Healthy Eating

  24. For more information www.thefoodcoach.com.au www.joannamcmillanprice.com The Game of Healthy Eating

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