Healthy Swap in the Kitchen
There are so many food choices these days it is often hard to know what are the best options for a healthier diet. When shopping choose foods which are minimally processed, as these should have less added fat, salt and sugar compared to their commercialised counterparts.
For example there are a large range of pre-prepared foods in the supermarket such as pre-made sauces where meat is added, noodle boxes, lasagnes, frozen vegetables in sauce etc. They all sound tempting but can be high in salt and contain a lot of fat, sugar and preservatives.
Try making your own dishes with fresh, lean cuts of meat, chicken and fresh veggies. Using low fat cooking methods such as grilling, steaming or stir frying will preserve more of the foods nutrients, be full of flavour and are a better option than crumbed, battered and deep fried alternatives.
Reducing the amount of meat used in a dish and adding extra vegetables, legumes (i.e. kidney beans, haricot beans) and lentils, will lower the energy and fat levels of the meal but will increase the fibre and still be a good source of protein.
Choose wholemeal and wholegrain breads, pasta and rices to add to your meal as they will fill you up for longer periods and aid bowel regularity. Note brown rices and wholemeal pastas may take longer time to cook to be ‘Al dente’. – can this be written as a bubble or something?
The same rules should apply when eating out. The less the food preparation required the less fat, sugar and salt which may have been added.
For example:
Steamed rice and stir fried vegetables with a small amount of sauce would be better than fried rice and lemon chicken, or
Grilled meats with a salad is a healthier option than schnitzel and chips. – could all this be in a separate bubble with foods picks i.e. good choice / not so good choice
Healthy Food and Recipe swaps
* Try grilling and steaming meats and vegetables to preserve nutrients, reduce fat and salt and is a better option than having
crumbed, battered and deep fried alternatives.
* Add extra vegetables to meat dishes i.e pasta sauces or casseroles. You will lower the energy level, increase fibre and still be
a good source of protein.
* Between meals try snacking on fruit, raison toast, or water rather than biscuits, cakes and juices.
* At lunchtime choose fresh sandwiches, rolls or wraps with lots of salad and avoid deep fried and battered foods such as dim
sims, pies and potato cakes.
* When eating out avoid fried foods. Grilled meats and salads is a healthier option than schnitzel and chips.
* If buying pre-prepared meals choose those with reduced salt, fat and sugar.
There are so many food choices these days it is often hard to know what are the best options for a healthier diet. When shopping choose foods which are minimally processed, as these should have less added fat, salt and sugar compared to their commercialised counterparts.
For example there are a large range of pre-prepared foods in the supermarket such as pre-made sauces where meat is added, noodle boxes, lasagnes, frozen vegetables in sauce etc. They all sound tempting but can be high in salt and contain a lot of fat, sugar and preservatives.
Try making your own dishes with fresh, lean cuts of meat, chicken and fresh veggies. Using low fat cooking methods such as grilling, steaming or stir frying will preserve more of the foods nutrients, be full of flavour and are a better option than crumbed, battered and deep fried alternatives.
Reducing the amount of meat used in a dish and adding extra vegetables, legumes (i.e. kidney beans, haricot beans) and lentils, will lower the energy and fat levels of the meal but will increase the fibre and still be a good source of protein.
Choose wholemeal and wholegrain breads, pasta and rices to add to your meal as they will fill you up for longer periods and aid bowel regularity. Note brown rices and wholemeal pastas may take longer time to cook to be ‘Al dente’. – can this be written as a bubble or something?
The same rules should apply when eating out. The less the food preparation required the less fat, sugar and salt which may have been added.
For example:
Steamed rice and stir fried vegetables with a small amount of sauce would be better than fried rice and lemon chicken, or
Grilled meats with a salad is a healthier option than schnitzel and chips. – could all this be in a separate bubble with foods picks i.e. good choice / not so good choice
Healthy Food and Recipe swaps
* Try grilling and steaming meats and vegetables to preserve nutrients, reduce fat and salt and is a better option than having
crumbed, battered and deep fried alternatives.
* Add extra vegetables to meat dishes i.e pasta sauces or casseroles. You will lower the energy level, increase fibre and still be
a good source of protein.
* Between meals try snacking on fruit, raison toast, or water rather than biscuits, cakes and juices.
* At lunchtime choose fresh sandwiches, rolls or wraps with lots of salad and avoid deep fried and battered foods such as dim
sims, pies and potato cakes.
* When eating out avoid fried foods. Grilled meats and salads is a healthier option than schnitzel and chips.
* If buying pre-prepared meals choose those with reduced salt, fat and sugar.
