How To Choose Healthy Packaged Foods (plus chicken nuggets and chips recipe)

Some of you may have seen this before but it is worth posting again. This was one of the first nutritional guidelines we gave out when we first started a few years ago. I still use it and its a really handy template to have with you on your regular trip to the supermarket.

With so many “healthy” claims being made by companies on packed food it is really easy to become confused or even mislead about what is healthy. Companies can pretty much print what ever they like on packaged foods….light, lite, healthy, low fat, fat free, raw, sugar free, high fibre, iron man food, low GI, baked not fried….. the list is endless. These are all ploys to get you to buy their product!

But one thing they can’t lie about is the information contained on the nutrition information panel. Always check the column “per 100g” as opposed to the serving size as these can be quite deceiving (remember our 1/4 cup serve of corn flakes, thats totally unrealistic).

We are listing fat, sodium (salt), sugar and fibre on the following table to give you an idea of what is high, low and what we really should be aiming for if you’re wanting to lead a healthy

We will be handing out some laminated hard copies for you this week.

Here’s a healthy, non packaged alternative for the kids (and adults) of chicken nuggets and chips!

We are using sweet potato and chicken breast  instead of the deep fried and highly processed crap.


1 large long sweet potato, 1 tbsp of olive oil, 1tsp of paprika, 1 tsp of turmeric, salt and pepper, 1 egg white-beaten, 1 clove of garlic-grated, 1 tbsp of chopped parsley.

Heat the oven to 200 degrees. Cut the potatoes lengthwise in to long strips so that they look like chips. Throw them in to a freezer bag with all the ingredients except egg white, garlic and parsley. Shake until coated. Scatter on lined baking tray and bake for 20-25 mins. Remove from oven and baste with remaining ingredients. Turn oven up to 210 and bake for another 10-15mins, keep an eye on them.


3 large chicken breasts- chopped into large cubes (serves 6), 2 eggs-beaten, 1/3 cup grated parmesan, 1 tbsp of parsley-chopped, juice of half a lemon, 1/4 cup of olive oil, 1/2 cup quinoa flakes.

Coat the chopped chicken breast in the remaining mixed ingredients. Pan fry in a hot pan coated with olive oil spray. Turn once browned and reduce heat to cook through. Serve with sweet potato fries and fresh garden salad with a wedge of lemon.PicTapGo-Image

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