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| BNE November/December 2016


ast food isn’t what it used to be. Not only

have menu selections changed but some

outlets are consulting dietitians to analyse

their dishes while others are listing calorie

values on the menu. According to dietitian

Kate Di Prima (

pictured above

) proprietors are

trying to make it easier for people to find the

healthier options they want but there are some

simple guidelines everyone can follow.

“For someone who is looking after their

health a plate should be one-quarter protein

such as chicken, seafood, legumes or tofu, one-

quarter carbohydrate in the form of a wrap,

bun, pasta or potato, and half salad or veggies,”

Di Prima says.

But how easy is that to follow when you’re

out shopping with the kids? To find out I

joined Di Prima for lunch at the new al fresco

Skygate Dining precinct where a number of

new cafés and diners have recently opened.

Eating out with the family need

not be a diet hazard as



discovered at lunch

with dietitian

KateDi Prima

First stop is Burger Urge where salads have

been recently added to the menu. A healthy

start. Di Prima liked the chicken, grilled sweet

potato and kale slaw salad. “It has more than

three serves of fibre in the salad and vegetables.

It’s big enough to be shared between two for

lunch and has a decent serve of grilled chicken

without crumb coating, plus healthy fats and

antioxidants with the addition of seeds (505

Cal/2082 kJ),” she says.

The salads have been so popular that Burger

Urge is already looking to expand the range,

and it offers no-bun burgers and wraps as low

carb options on the menu.

The Portuguese-influenced menu at

Zambeekas is based mostly on grilled chicken

with light sauces for a flavour burst. “The five

chicken tenders with garden salad is great for a

light lunch,” says Di Prima. “The fresh grilled

chicken has no heavy coating and comes with

a fresh garden salad (330 Cal/1360 kJ) that

covers at least two vegetable and salad serves

for the day.”

At Mexican-style Burrito Bar, Di Prima’s

choice is the Naked Burrito, an achiote

chicken salad with lime rice, black beans,

corn salsa, mexislaw and pico de gallo

(tomato salsa) topped with guacamole

and no tortilla (400-500 Cal/1600-

2000 kJ). “There’s an amazing amount

of salad and healthy protein in this

option. It’s light on fat, supplied from

good fats in the avocado and not

weighed down with masses amount

of bread.”

At Sushi Rail the prawn salad with a

teriyaki chicken roll and a tuna salad and

cucumber roll (about 450 Cal/1854 kJ) are

Di Prima’s pick. “This is a filling lunch and

a great way to obtain a variety of protein with

tuna, prawn and chicken. Cucumber and nori

add the vegetable/salad serve.”

But what happens if you don’t have a

nutritionist along to help with the selection?

Caffe Cherry Beans has the answer. It not only

lists the calorie/kilojoule value of every dish on

the menu it also notes the average adult daily

intake (8700kj) at the bottom. Even with the

hollandaise sauce, Eggs Benedict with ham

(560 Cal/2310 KJ) from the all-day breakfast

selection still comes within the healthy choice

range. “Poached eggs, rather than fried, and

plenty of salad make all the difference,” says

Di Prima.

While Caffe Cherry Beans has a standard

menu that is consistent in all their stores,

individual cafés do include special items

on their own menu and Skygate will be

introducing healthy selections based on super

food ingredients for summer.

Find out more about dining options at Skygate,

next door to DFO and during Cirque du Soleil’s

Kooza playing in the Big Top nearby from 24

November at


foodie blogger Kerry Heaney at

Sushi Rail