SHIFTING THE BALANCE January 2004 © British Nutrition Foundation 2004.

SHIFTING THE BALANCE

January 2004

© British Nutrition Foundation 2004

Shifting the balance means that any meal or dish

can be enjoyed as part of a healthy diet.

Making a few simple changes to the types or amount

of ingredient or cooking method, can shift the overall

balance towards a healthier diet.


Shifting the Balance

The Balance of Good Health is used to bring the meal

in line with the proportions of food groups.


Fruit and vegetables

Bread, other cereals and potatoes

Meat, fish and alternatives

Milk and dairy foods

Foods containing fat / Foods containing sugar

Example: a pepperoni, cheese and tomato pizza

This pizza contains foods from the four main food groups.

The proportion of tomato is relatively small.

The thin base means the proportion from the bread, other cereals and potatoes group is also too small.


Shifting the balance: use a thicker base

add more tomato

use less cheese


What could be changed to the pizza?

Healthier ingredients: try reduced fat pepperoni

replace pepperoni with tunaServe with other foods: add a side salad

eat a piece of fruit

Variety and Balance

Variety is important for health so aim to include

different foods from each food group every day.

Try experimenting with foods and ingredients within

dishes that are not usually included. For example:

replace half the meat in a Cottage pie with lentils.

What examples can you name?


Breakfast: What changes could be made?


• 2 slices thin white toast, with butter and jam • cup of tea • glass of apple juice

Breakfast: Example of changes


• 2 slices thick cut toast (1 brown, 1 white), with low fat spread and jam • cup of tea • glass of apple juice

How has the energy and nutrient content changed?

Original Modified

Energy (kJ) 1807 1544

Protein (g) 4.5 8.4

Fat (g) 20.5 5.9

Carbohydrate (g) 61.7 75.5

Fibre (g) 0.8 3.0

Sodium (mg) 478 455


School lunch: What changes could be made?


• thin crust pepperoni and cheese pizza • chips • baked beans • orange squash

School lunch: Example changes


• thick crust vegetable and cheese pizza • potato wedges • baked beans • milk

Original Modified

Energy (kJ) 3556 2837

Protein (g) 33.3 31.9

Fat (g) 42.3 17.8


Fibre (g) 6.6 8.4

Sodium (mg) 1774 1065© British Nutrition Foundation 2004


Packed lunch: What changes could be made?


• egg mayo and tomato sandwiches (on thin white bread with butter) • small bar of chocolate • custard-style strawberry yogurt • bottle of water

Packed lunch: Example changes


• egg mayo (reduced fat) and tomato sandwiches (on thick-cut white bread and low-fat spread) • small bar of chocolate • low-fat strawberry yogurt • bottle water • orange

Original Modified

Energy (kJ) 3171 2920

Protein (g) 19.0 21.4

Fat (g) 45.2 24.5


Fibre (g) 1.8 6.3

Sodium (mg) 729 698



Take away


lamb ceylon sag aloo fried rice papadum can of lemonade

Take away


lamb rogan sag aloo boiled rice naan can of reduced sugar lemonade

Original Modified

Energy (kJ) 3272 3096

Protein (g) 32.5 33.9

Fat (g) 43.4 24.9


Fibre (g) 4.6 4.5

Sodium (mg) 1326 835



What additional changes could be made to the meals to shift the balance?


What additional changes could be made to the meals to shift the balance?


British Nutrition Foundation

For further information, go to:

www.nutrition.org.uk


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SHIFTING THE BALANCE January 2004 © British Nutrition Foundation 2004.

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