of 37
8/11/2019 A Balanced Diet Finished 19-11-10
1/37
A Balanced Diet and Allergens
Everyone is constantly told by the press, doctors and the government thathealthy eating is very important. People generally live much longer now that they
did fifty or one hundred years ago. On average people also grow taller and weighmore. The amount and variety of food available today is the greatest ever. Manyfood items much cheaper than they used to be.
Food provides material that our bodies can convert into heat and energy and canuse to grow and repair internal systems.Food is made up of various amounts of carbohydrate, protein, fat, vitamins,mineral salt and fibre. A balanced diet must contain all of these nutrients in thecorrect proportions. ac! of any one will affect the body in different ways"
ac! of carbohydrate# lower energy.
ac! of protein# poor growth and healing ac! of fat #poor health and low energy
ac! of vitamins# poor health
ac! of minerals salts# poor teeth and bones and general health
ac! of fibre# poor digestion
$f we eat more food than our bodies re%uire, the e&cess amount will"
'uild up fat which is stored on our bodies
$ncrease the weight which we have to carry around
(reate an imbalance of chemicals in our bodies )e.g. too much salt or
sugar*
This leads to problems such as"
Obesity )from the build+up of fat*
oint problems )from the increase in weight*
-iabetes, high blood pressure, thyroid problems )from the increase in
sugar and from particular types of fat which are much more common nowin the food we eat*
hen they are at home, people have the choice of eating healthily. /omepeople are not in this position and have to eat meals that have been prepared
for them. E&les of people in this situation include residents of" 0ospitals
Prisons
(are homes
'oarding schools
1esidential homes
Armed forces barrac!s
1
8/11/2019 A Balanced Diet Finished 19-11-10
2/37
$f you wor! in a food production operation which caters for one of these sectorsyou have a particular responsibility to ensure that they have a balanced diet.
2owadays people eat out more than ever before. This places a duty on caterers
to ensure that safe, nutritious, healthy choices appear on restaurant menus.(hefs must be aware of the need to offer a choice of dishes with"
Fewer calories
ess fat
ess sugar
ess salt
3overnment guidelines for healthy eating
The government, together with e&perts from the food industry, regularly carriesout investigations it produces a series of reports with recommendations.
A 4556 government report states"73ood nutrition is vital to good health. Poor nutrition is a recognised cause of ill+health and premature death in England 8 an estimated one 8third of cancers canbe attributed to poor diet and nutrition. hile there is a high awareness of healthyeating, most people consume less than the recommended amounts of fruit andvegetables but more than the recommended amounts of fat, salt and sugar.9
The government issued the following guidelines for everyone to follow"
$ncrease the amount of fruit and vegetables eaten to at least five portions
per day.
$ncrease the amount of fibre consumed.
1educe the amount of salt consumed.
1educe the amount of saturated fat eaten.
1educe the amount of sugar consumed
The Food /tandards Agency has developed a programme called 7The 'alancedof 3ood 0ealth 7to show people what proportions and types of foods ma!e up ahealthy, balanced diet.
This programme divides foods into five different groups. For each group it gives a
recommended daily serving. This will vary slightly according to the age, se& andoccupation of the person. The groups are as follows"
'read, other cereals and potatoes+ one to two servings per day.
Fruit and vegetables 8 five serving per day.
Mil! and dairy foods 8 two to three servings per day.
Meat, fish and alternatives 8 one to two servings per day.
Foods containing fat and food containing sugar+ one small severing per
day.
2
8/11/2019 A Balanced Diet Finished 19-11-10
3/37
Types and combinations of ingredients that ma!e a healthy dish
$ncluding the following items in a dish will increase its health value"
3enerous amounts of fruit and vegetables which are an e&cellent source
of vitamins, minerals and fibre. Moderate amounts of meat, fish and dairy foods.
/mall amounts of fats and oils.
holegrain items such as oats, wheat and other cereals.
'asic nutrition
2utrition is the study of the various ways in which food can nourish the body. The
human body is very complicated. 2utritional scientists are still discovering waysin which the body uses food. 2ew recommendations about diet are issued whennew research has been successfully carried out. These may recommend that weeat more of certain types of food, or identify food items which have been foundnot to be good for health.
The table below shows which types of food are the best sources of the nutrientsthat are needed for a balanced diet.
2utrient Type of food hy it is needed
(arbohydrates Potatoes, bread, pasta,
rice 8 as starch /weetfood and drin!s 8assugars
To provide energy
Proteins Meat, fish, nuts, lentils For growing and repairingtissue
Fats Meat, fried food, ca!esand pastries
For energy and certainvitamins
:itamins and minerals Fruit, vegetables andmany other types of food
For general health
Fibre Fruit, vegetables,unrefined cereals
To aid digestion
ater Pure water is best but ;pints per day of water+based li%uid )such aslow+sugar s%uash* isrecommended
To aid digestion and mostother body processes
The digestive system
3
8/11/2019 A Balanced Diet Finished 19-11-10
4/37
The body is able to ma!e use of the food we eat by a process called digestion.Most food contains more than one nutrient. Food needs to be bro!en down bythe body into individual nutrients ready for use.
The digestive system brea!s down the food we eat into a substance from which it
can remove the nutrients. $t does this in a series of stages"e of the food. $f you do not chew yourfood well you can put stain on your oesophagus )the tube from your mouthto your stomach*
4* The food is then mi&ed with saliva, which brea!s down starch into simplesugars. This is why if you leave bread or potatoes in your mouth for awhile before swallowing they start to taste sweet.
?* $n the stomach the food is mi&ed with gastric @uices. These @uices aremade up of hydrochloric acid and substances called en>ymes. Thesebrea! down the comple& structure of protein and curdle any mil! present.
;* $n the small intestine"
Any remaining starch is converted to glucose. Proteins are converted into a range of amino acids
Fats are bro!en down into a watery solution ready to move into the
intestines.6* Most nutrients are absorbed into the bloodstream through the lining of the
small intestine. The nutrients can be carried round thebody to where they are needed.
* 'acteria are naturally found in the large intestine and they help the body toprocess food.
B* Any indigestible matter 8 such as fibre+ continues through the colon andpasses out through the rectum and anus. A meal may ta!e 4; hours or
more to completely pass through the digestive system.
e need to loo! at the nutrients in food in more detail to be able to appreciatetheir importance when creating healthy dishes.
Proteins
All proteins are made up from amino acids. There are 44 of them and all areneeded by the body to grow and repair it self. hen proteins are bro!en downby the digestive process, the body can manufacture most of these aminoacids for it self 8 but there are a few that it cannot create. These are !nown as
7essential9 amino acids. To ensure the body has all the amino acids it needs itis important to use protein food from both animal and vegetable origins.
These include"
Animal :egetable
Meat3ame
Peas'eans
4
8/11/2019 A Balanced Diet Finished 19-11-10
5/37
PoultryFish
2uts
EggsMil!(heese
heat products
Fats
As well as providing energy, fats also carry certain important vitamins. 'othplants and animals contain fats, but they are of different sorts. They include"
Animal Fats :egetable fat
'utter Margarine
(heese 2uts
ard /oya beans
Fish oil Olive oil
-ifferences between fats are caused by the variety in fatty acids from whichthey are made. Animal fats are 7saturated9 and fish and vegetable fats are7unsaturated9. /ome animal fats also contain vitamins A and - manufacturingprocess called 7hydrogenation9 can turn li%uid oils into solid fat !nown as7trans+fat9. This type of fat can be found in increasing amounts in ready+prepared meals. To be digested successfully all fats have to be bro!en downinto fatty acids and a chemical called 7glycerol9. Animal fats and trans+fats aresaid to cause a higher amount of cholesterol to be found in the bloodstream.
(arbohydrates
The vast ma@ority of food items in which carbohydrates are found arevegetable. They provide energy for the body. There are two main types ofcarbohydrates"
/ugars are very simple for the body to absorb.
8/11/2019 A Balanced Diet Finished 19-11-10
6/37
Pulse vegetables such as lentils.
:itamins
:itamins are chemical substances which are very important for
health. ithout the correct balance of vitamins in your body youmay not grow properly and will feel generally unwell. $f you ta!e intoo large an amount of some vitamins you can poison yourself 8 butit is e&tremely unusual for this to happen.
The table below gives more information about the main groups ofvitamins.
:itamin Type of food hy it is needed
:itamin A -airy productsFish oils-ar! green vegetables
0elps growth and resistsinfection0elps eyesight
:itamin ' group =east )in bread*Meat(ereals
0elps growth and energylevels0elps the nervoussystem
:itamin ( Fresh fruit3reen vegetablesPotatoes
0elps growth and healingof in@uriesPrevents gum and mouthinfections
:itamin - /unlight-airy produceOily fish
Prevents brittle bonesand teeth
Minerals
=ou may be familiar with minerals such as iron, salt and copper andwhat they can be used for, e.g. manufacturing. 'ut did you !nowthat the human body needs very tiny amounts of
8/11/2019 A Balanced Diet Finished 19-11-10
7/37
'read 0elps blood clot
$ron Meat3reen vegetablesFish
0elps !eep the bloodhealthy
/odium )salt* Meat
EggsFish
0elps !eep all the fluids
in the body balanced
(alories
All food has a value in numbers of calories. (alories measure theamount of energy food can produce in the body. $f the body doesnot use this energy it tends to be saved as fat. $t is useful to !nowthe number of calories in the food.
Preparing ingredients in a healthy way
$f fresh ingredients are prepared a long time before they are used,they lose some of their important vitamins and minerals. The %ualityalso suffers as they may become dried+up and stale. Onionsprepared too far in advance will lose their flavour and beetroot will7bleed9. There is also li!ely to be more waste from food that cannotbe used.
ays of reducing saturated fat in dishes se olive oil or sunflower oil instead of butter
/elect lean cuts of meat and trim the fat off other cuts
(ut chips as thic!ly as possible as they absorb less fat.
Avoid gla>ing vegetables.
$f frying, ma!e sure the oil is hot enough. Otherwise the food
will absorb more fat. Food which has been fried needs to bedrained on absorbent paper to remove the surplus fat.
se fish such as salmon, trout, mac!erel and fresh tuna in
place of cod, haddoc!, plaice and tinned tuna.
se semi+s!immed or s!immed mil! in place of the full+fat
type.
se a strong cheese so that you can use less of it.
se yoghurt, guar!, and crme fraiche or fromage frais, not
cream.ays of reducing sugar in dishes
Eat plain fresh fruit as a dessert.
7
8/11/2019 A Balanced Diet Finished 19-11-10
8/37
Always use tinned fruit in natural unsweetened fruit @uice
rather than in syrup.
se fresh or unsweetened fruit whenever possible.
$n place of fri>>y drin!s, try fruit @uices with spar!ling
water.
(ut bac! on the amount of sugar used to ma!e dessert)e&cept meringues and ice cream 8 which cannot bemade with less sugar*.
se sugar+free cereals and low+sugar @ams where
appropriate.
$f appropriate, use a sugar substitute or honey.
ays of reducing salt in dishes
Add less salt+do not automatically add salt when
beginning to coo!, only use it to ad@ust the seasoningat the end.
(hec! the labels of any processed foods you use forflavouring dishes. $t is surprising how many alreadycontain salt, e.g. mustard, soy sauce.
-o not combine foods high in salt together in one dish
such as bacon, beef burgers, sausages, cheese andham.
(ombine salty foods with fruit or vegetables which
contain potassium. This will help to reduce the effectof the salt.
Avoid using preserved ingredients that contain high
levels of salt such as dried fish, smo!ed salmon and
capers.$deas for flavouring dishes using less salt
Ma!e your own stoc!. 1eady+made stoc!s or
bouillon are often high in salt.
se lemon @uice, lime @uice and balsamic vinegar
instead of salt.
se lots of fresh herbs and spices.
Onions, shallots, lee!s and garlic flavour food
without using salt.
Freshly ground blac! pepper can be a popular
alternative to salt.ays of increasing fibre and starch in dishes.
se high+fibre, wholemeal or granary bread.
se wholemeal flour instead of white flour.
se wholemeal pasta and brown rice
$nclude pulses in dishes where appropriate.
Offer @ac!et potatoes.
8
8/11/2019 A Balanced Diet Finished 19-11-10
9/37
Presenting healthier dishes3ood presentation will enhance a well+flavoured andhealthy dish. Effective presentation techni%ues are"
se a fresh leaf garnish such as basil or
parsley.
Ma!e sure sauces are of good colour. -o not overfill the plate as it can loo!
unattractive. se a larger si>ed plate ifnecessary.
/ymbol Food must be !eptat or below
Ma&imum storagetimes
Pre+fro>en orfro>en from fresh
G +H( One wee! Pre+fro>en foodonly
GG +en foodonly
GGG +en food
onlyGGGG +en foodJ or
fresh food fro>enfrom roomtemperature
Allergen information
As well as appearing in the ingredients list, sometimes food types which are!nown to cause allergy may be listed again in a separate bo& or highlighted insome other way. /ome labels include 7may contain9 warnings to indicate the food
may contain minute traces of food !nown to cause an allergic reaction.
Food Allergy or Food Intolerance?
There is another collection of symptoms that people report suffer from when they
eat certain foods, such as headaches, muscle and @oint aches and pains, and
tiredness, which are often collectively !nown as food intolerance.This collection
of symptoms is less well defined and poorly understood, and hence is generally
much harder to diagnose than classical allergy. The e&ceptions are the gluten
intolerance syndrome, !nown as (oeliacKs disease, and lactose intolerance.(oeliacKs disease is triggered by eating wheat, barley and rye+containing foods,
whilst lactose )a sugar found in mil!* can cause intolerance to mil! in certain
individuals who lac! the ability to brea! it down. actose intolerance is not an
allergy, but causes some of the same symptoms as mil! allergy, li!e cramping
pains in the stomach and diarrhoea.
9
8/11/2019 A Balanced Diet Finished 19-11-10
10/37
How can food allergy be managed?
$f a food allergy or intolerance is suspected then a visit to the 3P is the place to
start as he can refer you to an allergy specialist who can ma!e a correctdiagnosis )as detailed earlier*. Once the diagnosis of food allergy has been
made, avoidance of the causative food is essential. Occasionally complete
elimination of the food for
8/11/2019 A Balanced Diet Finished 19-11-10
11/37
There are a number of groups of foods that are responsible for causing the
ma@ority of food allergies. The list below gives some information on these
allergens. The list of foods for which allergies have been reported is much longer.
A more comprehensive list can be obtained from Food Allergy 2etwor!
http"foodallergy.org
1eactions to food are common. These reactions range from mild to severe, and
may result from your bodyKs negative response to certain foods or from a true
food allergy. Any food can cause an allergic reaction, but only eight foods cause
nine out of ten reactions. They are mil!, soy, eggs, wheat, peanuts, tree nuts, fish
and shellfish.
What is a Food Allergy?
The @ob of immune system cells is to find foreign substances such as viruses and
bacteria and get rid of them. 2ormally, this response protects us from dangerous
diseases. People with food allergies have super+sensitive immune systems that
react to harmless substances found in food and drin!. These substances are
called allergens. hen people have an allergy, there are antibodies to theallergens in their blood and throughout their body. hen that person eats a food
to which they are allergic, the food allergens react to antibodies on cells releasing
chemicals.
Who Gets a Food Allergy?
From ? percent to I percent of children have reactions to some foods. Only e peanut hypersensitivity"
1eactions can be e&tremely violent and life threatening
with @ust a little e&posure to the allergen.
19
8/11/2019 A Balanced Diet Finished 19-11-10
20/37
8/11/2019 A Balanced Diet Finished 19-11-10
21/37
ree n#ts+
This group includes true tree nuts, such as 'ra>il nuts, ha>elnuts, walnut and
pecan.
hilst not as intensively studied as peanuts, indications are that tree nuts can
cause symptoms as severe which can occasionally be fatal.
(hildren who become sensitised to tree nuts tend to remain allergic throughout
life.
0a>elnut and almond allergies are more li!e those people get to fruit, and are
lin!ed to pollen allergies.
2ut allergens can be both destroyed by, or resistant, to coo!ing and we thin! that
roasting may actually create new allergens.
The allergens can be the seed storage proteins, or other molecules which are
also found in pollen.
(ereals+
/uffered by children and adults ali!e, wheat allergy appears to be
particularly associated with e&ercise+induced anaphyla&is.
The more of a cereal )wheat, rye, barley, oats, mai>e or rice* we eat the
more li!ely we are to suffer an allergy. Thus rice allergy is found more
fre%uently in populations eating ethnic diets.
/eed storage proteins )such as wheat gluten* and other proteins present in grain
to protect it from attac! by moulds and bacteria, have been found to be ma@or
allergens.
21
8/11/2019 A Balanced Diet Finished 19-11-10
22/37
2utritional needs of different groupsThe following groups of people have slightly different nutritional needs to thestandard recommendations"
Babies and yo#ng children" need high+energy foods with sufficientvitamins and minerals to enable rapid growth to ta!e place.
eenagers" boys re%uire slightly higher energy foods than girls. 3irls need
a greater inta!e of iron during puberty.
.regnant women and n#rsing mothers+ need high+energy foods with
sufficient vitamins and minerals to enable them to pass the nutrients totheir babies.
/ery physically acti!e people+need additional high+energy foods to
maintain their strength and stamina. This group includes professionalsportspeople, builders, fire fighters and others in very active manualoccupations.
0lder people+need lower energy foods as they are generally not soactive. 0owever, they still need sufficient vitamins and minerals tomaintain good health.
(on!alescing and sic" people+may need special diets because of their
medical condition, e.g. a diet
This section ta!es you through brea!fast, main meals, desserts, snac!s and
drin!s, e&plaining how each of these can play their part in helping you createhealthy balanced menus. There is also information on how you can add fruit and
veg throughout your menu to help your customers bump up their daily portions.
'rea!fasts
unch and evening meals
-esserts
Brea"fasts0ere are some suggestions for you to give your customers a healthy start to the
day"
unsweetened, lower sodium varieties of brea!fast cereals
s!immed or semi+s!immed mil!
low+fat yoghurt
22
http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_1%23h_1http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_2%23h_2http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_3%23h_3http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_1%23h_1http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_2%23h_2http://www.foodstandards.gov.uk/healthiereating/healthycatering/healthycatering04#h_3%23h_38/11/2019 A Balanced Diet Finished 19-11-10
23/37
8/11/2019 A Balanced Diet Finished 19-11-10
24/37
use a variety of fresh and dried fruit and vegetables for snac!s offer fruit and
vegetables as starters + for e&le vegetable soups, grapefruit salad, tricolore
salads, Parma ham and melon, asparagus tips, cruditSs and dips offer a variety
of fresh fruit )aim for at least five types, so a regular customer can choose a
different one each day* and offer fruit+based dishes for dessert , offer fruit @uices
and fruit smoothies to drin!
1emember that the vitamins and minerals in fruit and veg can be lost easily.
/ome vitamins are water+soluble, others are lost when coo!ed at very high
temperature such as by pressure steaming. And they may disappear altogether if
food is !ept warm for too long.
/o here are some practical tips for ma&imising the goodness, flavour and te&ture
of fruit and vegetables"
store and coo! for as short a time as possible and prepare as late as
possible
donKt leave them sitting in water for long periods because the vitamins can
be lost into the water
use the minimum amount of water for coo!ing
try to steam or microwave rather than boiling
if you do boil, use as little water as possible and boil up the water before
adding the fruit or veg
stir+frying vegetables in a small amount of oil helps !eep their te&ture and
KsealsK in the vitamins
Starchy foods
'ase meals on starchy foods and ma!e these the main part of the meal. /tarchy
foods should ma!e up about a third of total diet.
0ere are some e&les of starchy foods you can use to base meals on"
1ice+ offer boiled or steamed as a healthy alternative to fried. =ou can ma!e
paella, risotto, pilaffs and !edgeree.
.asta+ serve big portions of all types but donKt use much oil.
24
8/11/2019 A Balanced Diet Finished 19-11-10
25/37
Breads+ let your customers add their own butter or low+fat spreads. $f youKre
serving sandwiches, offer thic!er slices of bread and rolls and include low+fat
fillings. $nclude wholegrain, granary and seedy varieties of bread or toast.
Other healthy bread choices include"
speciality breads such as olive and sun+dried tomato bread wedges served
with soup
chapattis with $ndian food
pitta breads with Mediterranean food
flour tortillas with Me&ican food
bagels and crispbreads
.otatoes, yams, cassa!a+ leave the s!ins on potatoes where possible because
the s!in contains fibre. $f you peel potatoes + or when you peel yams or cassava +
donKt peel too deeply because not only is this wasteful, but you will be losing
some of the nutrients too.
'a!ed and boiled are the healthiest options + if possible let customers add their
own spread. $f you fry them, remember that the larger the pieces the less fat they
absorb, they also absorb less fat if you fry them at a high enough temperature
)
8/11/2019 A Balanced Diet Finished 19-11-10
26/37
Eggs
Pulses
2uts
/oya products such as beancurd and tofu
Mil! and dairy foods
-eat+ For a healthier choice, cut down on the amount of fat by doing the
following"
use leaner meats
trim off fat
remove the s!in and fat from poultry before coo!ing or serving
drain fat from mince or saut ed braisingstewing meat.
=ou can also reduce the amount of fat in meat dishes by"
ba!ing, grilling, roasting or poaching
adding the minimum amount of fat and always rac!ing and draining
replacing some meat with pulses to add e&tra fibre and protein and less fat
reduce the amount of meat slightly and serve with more veg and starchy
food
use alternatives to meat such as tofu, soya, uornU or pulses
Fish+ Offer more fish choices and try to include some oily fish every wee!.
People should be eating fish at least twice a wee!, and this includes fresh, fro>en
and canned. Each wee!, one of these portions should be of oily fish such as
salmon, mac!erel, herring, pilchard, sardines, trout or fresh tuna )canned tuna
doesnKt count as an oily fish because the canning process reduces the levels of
beneficial oils*.
hite fish is a good low+fat choice, but try not to add a high+fat sauce, and offer
grilled and steamed options.
.#lses+ Pulses are low in fat, good value and a rich source of protein,
carbohydrate and fibre. As well as being a good source of protein for vegetarians,
26
8/11/2019 A Balanced Diet Finished 19-11-10
27/37
they can also ma!e a tasty alternative for meat+eaters. They count as a portion of
fruit and veg and they are cheap and healthy, so why not add some pulses to
your soups and stewsD
-il" and dairy foods+ se lower+fat versions of mil! and dairy foods in coo!ingand ma!e them available for customers to choose. ower+fat versions are a
much healthier option and contain as much calcium as full+fat versions. 0ere are
some suggestions"
switch to semi+s!immed or s!immed mil!
use a strong tasting cheese such as Parmesan or mature (heddar so you
can use smaller amounts for e&le when you are ma!ing sauces
offer lower fat cheeses in sandwiches, salads and on cheese boards + suchas 'rie, (amembert, cottage cheese, Edam, Emmental, feta, mo>>arella
and low+fat soft cheeses. 0ard cheeses can be grated for sandwiches and
salads, to reduce the amount you need
replace some cheese sauces with a bechamel sauce
replace some or all of the cream in coo!ing with low+fat plain yoghurt,
%uar!, or very low fat )5.4N* fromage frais. 'ut watch this doesnKt change
the loo!, taste or feel of the dish too much. hen you use plain yoghurt to
replace cream in savoury dishes such as soups and sauces, add arrowroot
or cornflour to help stop mi&tures from separating
salad dressings + use some low+fat plain yoghurt or fromage frais in
mayonnaise or serve lower calorie dressings
Dealing with fat
Try to cut down on the amount of fat you use in recipes, especially saturated and
trans fats and try to replace saturates with unsaturates. This is because, while
saturated and trans fats may raise the level of cholesterol in the blood,unsaturated fat actually lowers it.
/o remember"
use oil, butter and other fats sparingly
27
8/11/2019 A Balanced Diet Finished 19-11-10
28/37
try to replace saturated fats with monounsaturated or polyunsaturated fats
or oils
use reduced fat varieties where possible
give your customer the option of having polyunsaturated or reduced fat
spread, or even no spread, instead of automatically giving them butter
All fats and oils are a mi&ture of saturated, monounsaturated and
polyunsaturated fats. This table shows which fats mostly contain each of these.
Sat#rated fats -ono#nsat#rated fats .oly#nsat#rated fats
'utter Olive oil /unflower oil and spread
ard, suet, dripping 1apeseed oil )canola* (orn oil
0ard margarines Peanut oil 1apeseed oil )canola*
3hee /ome spreads /afflower oil
(reamed coconut and coconutoil
alnut oil
Palm oil and palm !ernel oil inseed oil
Full+fat mil! and dairy fat /ome meat fat /oya oilspread
/ome meat fat Almond oil /esame oil
0a>elnut oil Oily fish
0ere are some tips"
For thic!ening curries, for e&le, instead of ghee, use potatoes or low+fat plain yoghurt
Encourage suppliers to offer lower fat alternatives
hen you are ma!ing pastry, use KwhiteK shortening, which is higher in
unsaturated fat than butter or lard
28
8/11/2019 A Balanced Diet Finished 19-11-10
29/37
1eplace creamed coconut + which is 6CN saturated fat + with coconut mil!
+ which is less than
8/11/2019 A Balanced Diet Finished 19-11-10
30/37
8/11/2019 A Balanced Diet Finished 19-11-10
31/37
teeth. This isnKt @ust white sugar but includes brown sugar, syrups and honey. /o
try to use less.
Offer sugar+free or lower sugar alternatives. se fresh or dried fruit or fruit @uice
to sweeten where you can.
uestions
8/11/2019 A Balanced Diet Finished 19-11-10
32/37
Pasta
-esserts
'read
:egetable dishes
;. 0ow can you reduce the amount of sugar in our dietD
6. $f you wanted to reduce the salt content in a dish butensure it didn9t taste 'A2-Q what can be addedD
32
8/11/2019 A Balanced Diet Finished 19-11-10
33/37
. hat is a food allergyD
B. $f a customer informs you they are a (E$A( whattypes of ingredients cant they eat and what
alternatives can be offeredD
I. $f a customer informs you they have a fishseafoodallergy, what must you do to ensure they wellbeingwhile you are preparing and coo!ing there foodD
33
8/11/2019 A Balanced Diet Finished 19-11-10
34/37
8/11/2019 A Balanced Diet Finished 19-11-10
35/37
8/11/2019 A Balanced Diet Finished 19-11-10
36/37
0ummus
Pesto
'read
'ang bang chic!en
:egetable stir+fry
Fresh pasta dough
8/11/2019 A Balanced Diet Finished 19-11-10
37/37
4ed the fibrecontent of your pasta and bread, what type of flourcould be used to ma!e these and whyD
4;.Please reflect on the dishes you have coo!ed andgive ? e&les of how you would ma!e those disheshealthierD
46.hat could be used to finish pasta and other dishesinstead of butterD