Bread and pastry RED AMBER GREEN Focaccia Turkish bread, wholemeal and wholegrain bread, rolls and wraps Puff pastry (regular fat) Puff pastry (reduced fat) Filo pastry Shortcrust pastry Sauces, dressings and seasonings RED AMBER GREEN Tomato sauce, BBQ sauce, Tomato sauce, BBQ sauce, Worcestershire sauce (regular Worcestershire sauce (reduced salt/sugar) salt/sugar) Asian style sauces (regular salt/sugar) Asian style sauces (reduced e.g. soy, satay, oyster, kecap manis, salt/sugar) e.g. soy, satay, oyster, sweet chilli kecap manis, sweet chilli Chutney, relish, cranberry sauce Chutney, relish, cranberry sauce (regular sugar/salt) (reduced sugar/salt) Pesto (regular fat/salt) Pesto (reduced fat/salt) Tomato paste (regular salt) Tomato paste (reduced salt /no added salt) Gravy (regular fat, regular salt) Gravy (reduced fat, reduced salt) Creamy sauce (regular fat) Creamy sauce (reduced fat) Natural yoghurt (reduced fat), mixed e.g. mayonnaise, aioli, tartare e.g. mayonnaise, aioli, tartare with garlic, herbs or lemon juice Creamy salad dressing Oil-based salad dressing Citrus or vinegar-based salad e.g. Caesar or coleslaw dressing e.g. French dressing dressing e.g. balsamic vinegar or lemon/orange juice Stock (regular salt) Stock (reduced salt) Salt Herbs and spices (no added salt/sugar) Sugar Artificial sweetener Healthier cooking methods Cooking methods can have a big impact on the healthiness of the meal. Where possible, avoid deep-frying as this adds unnecessary energy (kilojoules) to the meal. Boiling or braising food can cause the loss of valuable nutrients. To keep the meal as nutritious as possible, try the following healthy cooking methods: grill
Bread and pastry RED AMBER GREEN Focaccia Turkish bread, wholemeal and wholegrain bread, rolls and wraps Puff pastry (regular fat) Shortcrust pastry Puff pastry (reduced fat) Filo pastry Sauces, dressings and seasonings RED AMBER GREEN Tomato sauce, BBQ sauce, Worcestershire sauce (regular salt/sugar) Tomato sauce, BBQ sauce, Worcestershire sauce (reduced salt/sugar) Asian style sauces (regular salt/sugar) e.g. soy, satay, oyster, kecap manis, sweet chilli Asian style sauces (reduced salt/sugar) e.g. soy, satay, oyster, kecap manis, sweet chilli Chutney, relish, cranberry sauce (regular sugar/salt) Chutney, relish, cranberry sauce (reduced sugar/salt) Pesto (regular fat/salt) Pesto (reduced fat/salt) Tomato paste (regular salt) Tomato paste (reduced salt /no added salt) Gravy (regular fat, regular salt) Gravy (reduced fat, reduced salt) Creamy sauce (regular fat) e.g. mayonnaise, aioli, tartare Creamy sauce (reduced fat) e.g. mayonnaise, aioli, tartare Natural yoghurt (reduced fat), mixed with garlic, herbs or lemon juice Creamy salad dressing e.g. Caesar or coleslaw dressing Oil-based salad dressing e.g. French dressing Citrus or vinegar-based salad dressing e.g. balsamic vinegar or lemon/orange juice Stock (regular salt) Stock (reduced salt) Salt Herbs and spices (no added salt/sugar) Sugar Artificial sweetener Healthier cooking methods Cooking methods can have a big impact on the healthiness of the meal. Where possible, avoid deep-frying as this adds unnecessary energy (kilojoules) to the meal. Boiling or braising food can cause the loss of valuable nutrients. To keep the meal as nutritious as possible, try the following healthy cooking methods: grill
HEAS-tips-for-healthier-cooking.docx