Dessert & Salad Table

The dessert and salad table for 20: onion–tomato–lime salad, cucumber salad, green chilli and lime wedges, fruit salad (apple, banana, grapes, orange, pineapple) and vanilla custard.

Portions per person

Onion, tomato & lime salad
Planned share:
¾ cup (115 g)
Smart serving:
As much as you like
Cal
36
Sat fat
0 g
Sodium
355 mg
Carbs
8.5 g
Cucumber salad
Planned share:
½ cup (93 g)
Smart serving:
As much as you like
Cal
18
Sat fat
0 g
Sodium
274 mg
Carbs
4.4 g
Fruit salad
Planned share:
1½ cups (247 g)
Smart serving:
1 cup
Cal
159
Sat fat
0.1 g
Sodium
2.4 mg
Carbs
41 g
Vanilla custard
Planned share:
¾ cup (193 g)
Smart serving:
¼ cup, or fruit on its own
Cal
218
Sat fat
3.3 g
Sodium
76 mg
Carbs
37 g
Full planned share
431 cal · 3.4 g sat fat · 707 mg sodium · 91 g carbs
Smart-serving plate
233 cal · 1.1 g sat fat · 655 mg sodium · 52 g carbs

Item	Planned share	Smart serving	Cal	Sat fat g	Sodium mg	Carbs g
Onion, tomato & lime salad	¾ cup (115 g)	As much as you like	36	0	355	8.5
Cucumber salad	½ cup (93 g)	As much as you like	18	0	274	4.4
Fruit salad	1½ cups (247 g)	1 cup	159	0.1	2.4	41
Vanilla custard	¾ cup (193 g)	¼ cup, or fruit on its own	218	3.3	76	37
Full planned share			431	3.4	707	91
Smart-serving plate			233	1.1	655	52

Nutrition Facts — one full planned share

Nutrition Facts

1 serving per plate

Serving size 1 plate (648 g)

Amount per serving

Calories430

% Daily Value*

Total Fat 7g8%

Saturated Fat 3.5g17%

Trans Fat 0g

Cholesterol 15mg6%

Sodium 710mg31%

Total Carbohydrate 91g33%

Dietary Fiber 7g26%

Total Sugars 65g

Includes 22g Added Sugars44%

Protein 9g

Vitamin D 2.3mcg12%

Calcium 272mg21%

Iron 1.2mg7%

Potassium 1,054mg22%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calories from: Carbs 79% · Fat 13% · Protein 8%

How to eat this

High cholesterol

A great table: the salads and fruit contain no cholesterol and almost no saturated fat.
The custard is made with whole milk and sugar, so take a small ¼ cup.

Diabetes

Fruit salad carries about 41 g of carbohydrate per 1½ cups (mostly natural sugars, plus a little added sugar). Take ½–1 cup, and eat it with or after the meal, not alone late at night.
Custard carries about 20 g of added sugar per ¾ cup. Skip it, or take a spoonful on the fruit.

High blood pressure

The salads are salted (onion–tomato ~355 mg, cucumber ~275 mg per share).
Admin ask: keep one small bowl of each salad unsalted, dressed only with lime and pepper.

Smart choices for everyone

Visit the salad table first at dinner. Fibre and volume first mean less of everything else.
Bananas, oranges and pineapple add potassium and vitamin C.