Transcript Use these tips and swaps to help make your menu healthier

Use these tips and swaps to help make your menu healthier
Replace this
With this
Puff or shortcrust pastry
Filo pastry / baked tortilla / pita wrap / serve on rice
Chips
Baked pita wedges / whole roasted sweet potato / jacket potato / grilled corn with
chilli and lime / vegetable sides
Processed meats
Lean ham / sliced chicken / turkey breast / serve <50g
Baked goods
Use wholemeal flour or bran / add fruit, nuts, oats, seeds
Butter, Copha, ghee or lard
Avocado / cook with mono- or poly-unsaturated oil (olive, canola)
Full fat dairy
Low fat dairy. Choose ricotta, haloumi, cottage and fetta (naturally lower in fat)
Cream (savoury or sweet)
Ricotta cheese / low fat natural yoghurt (add vegetables / spice for flavour)
French toast with maple
French toast (sourdough) with fresh berries
Dressings
Use avocado / citrus juice / low fat yoghurt / low fat mayonnaise / olive or canola /
fresh herbs / offer on side
Frying (lots of oil / butter)
Grill, microwave, dry roast, bake, steam, stir-fry
Vegetables, legumes and fruit
Add a serve of seasonal vegetables on the side or to existing meals
Aim for a mix across your menu of:
• raw leafy greens
• cooked greens
• orange vegetables
• starchy vegetables (i.e. potato, sweet corn, taro)
• fresh or canned beans, chickpeas and lentils
1 serve = 1 cup of salad or ½ cup of vegetables/legumes (5 serves a day are recommended)
Include a serve of fruit to desserts (1 medium piece / 2 small pieces / 1 cup chopped / ½ cup canned)
Wholegrains for fibre
• Swap white bread for sourdough, rye, wholemeal, seeded and multigrain
• Consider adding barley, buckwheat, semolina, polenta, burghul, couscous, quinoa, brown
unpolished, wild, basmati rice, oats, pasta or corn tortillas to your existing meals.
Use these resources to find out more
Healthy food choices and preparation techniques
Healthy Choices: Food and drink classification guide
A comprehensive guide from the Victorian Government.
It covers common foods, how to examine ingredients lists and work out the nutritional value
of meals with many ingredients.
You’ll find page 28-46 most useful
Free training on how to provide healthy options
Healthy Eating Advisory Service
Offers free online training modules – advisors are also available via phone and email to
discuss providing healthy choices.
See the ‘Food Outlets, Catering and Vending’ section
Fruit and vegetables in season now
Victorian Farmers Markets guide
A month by month guide on Victorian produce
Sustainable Table guide
An easy to print season by season guide to Australian produce and sustainable seafood
Portion sizes
Australian Guide to Healthy Eating Information from Federal government
Includes recommended portion sizes for each of the five food groups – i.e. standard serve size
equivalents for lean meat and poultry, fish, tofu, legume
More food swap ideas
Heart Foundation
Resources prepared for chefs, caterers, and food industry stakeholders.
See ‘The Right Ingredient’ pdf. For information on oils see page 12
The Australian Dietary Guidelines
Draws on the best available scientific evidence to provide information on the types and
amounts of foods, food groups and dietary patterns.