Making Healthy Meals

Transcription

1 Ption Sizes at Meal Time Making Healthy Meals Even when preparing healthy meals, it is imptant to consider ption sizes of different foods. These include: The ption size of lean protein (e.g. Meat, Chicken, Fish, Tofu, Egg) The ption size of lower GI carbohydrates (e.g. Pasta, Rice, Bread, Sweet Potato) An adequate amount of cooked salad vegetables See Healthy Plate resource f me infmation on ption sizes. See Carbohydrates & Glycemic Index resource f me infmation on Low GI Carbohydrates.

2 Strategies to reduce energy intake and ptions sizes Instead Of... Choose these healthier alternatives Energy (kj) Saved Walking Equivalent 2 cups pasta with 1 cup veg 1 cup pasta with 2 cups veg and 100 g meat (mixed in on side) 764kJ Walk f 43 minutes* 2 cups rice, 200g chicken and 1 cup stirfry veg 1 cup rice with 100g chicken and 2 cups stirfry veg 874kJ Walk f 50 minutes* 300g steak, 1 cup wedges and 1 cup steamed veg 200g steak, 1 medium potato and 2 cups steamed veg 628kJ (steak) + 766kJ (potato) Walk f 79 minutes* 2 cups of pasta Shredded (boiled) Cabbage Noodles Konjac Pasta/Rice/Noodles: (No cooking) Grated (boiled) Zucchini Pasta kj Walk 85 minutes* kj Walk 100 minutes* kJ Walk 100 minutes* 2 cups of rice Mashed (boiled) Cauliflower Rice kj Walk 110 minutes* * based on an 85kg person walking at 4.2km/hour

3 Healthy Cooking Methods Foil Parcels Great f vegetables (potato, beetroot, pumpkin, turnip); fish; Roast meats and chicken. Herbs are a great addition here to increase the taste such as parsley and rosemary. Stews and Casseroles Brown lean meat chicken and vegetables in a 2 tablespoons oil, adding water if the mixture gets too dry. Sprinkle a tablespoon of flour over if desired, then add salt-reduced stock a can of tomatoes (add extra water) and simmer f 1-2 hours. Cool in the fridge and skim fat off the top befe reheating to serve. Steaming Cook skinless chicken, fish vegetables using no added oil. Place chicken fish in the steamer and cook f minutes, then add vegetables and cook f an extra 5 minutes f a one pot meal. Oven Baking with Spray Oil Lay lean meat, skinless chicken fish on baking paper in an oven dish and spray lightly with spray oil. Bake in the oven. This method can also be used f crumbed foods. BBQ Grill Grill lean meat, skinless chicken, fish vegetables on the BBQ use a grill pan. Use a little spray oil on the meat veg so they don t stick. Stir-fry Cook finely sliced chicken, pk beef in a little oil on a high heat. Add lots of finely sliced vegetables (cabbage, Asian vegetables, snow peas, capsicum, broccoli, carrot etc) and stir through bean shoots just befe serving f extra crunch. Poach A great way to cook chicken eggs. Place a pan with water (5-10cms depth) on a medium-low heat. When little bubbles appear on the bottom of the pan add the chicken eggs. Cook f 2-3 minutes f eggs, minutes f a skinless chicken breast. Microwaving Place lean meat, skinless chicken, fish vegetables in a microwave safe container bowl and add a little water and herbs f extra flavour. Microwave on medium-high until cooked.

4 Healthier Ingredients f Cooking To reduce energy (kj), saturated fat and salt intake, choose healthier alternatives f cooking. Healthier General Ingredients f Cooking Instead of... Choose these healthier alternatives Cream Reduced Fat Evapated Milk Reduced Fat Ricotta Reduced Fat Milk Sour Cream Reduced Fat Plain Greek Yoghurt Coconut Milk Cream Evapated Milk Almond/Coconut Milk with added Coconut Essence (flavour) Full Fat Cheese Reduced Fat Varieties - Cheddar Cheese, Ricotta, Feta Cottage Cheese Salt, Stock powders Herbs and Spices (Fresh Dried) Full Fat Pastry Filo Pastry Reduced Fat Pastry (one small piece) Healthier Fats f Cooking Instead of... Choose these healthier alternatives How Much? Butter, Lard, Ghee, Coconut Olive, Sunflower Canola Oil ( spray oil) One tablespoon per person per meal ( a light spray of oil)

5 Healthier Cuts of Meat f Cooking Choose meat with the least visible fat marbling and trim excess fat befe cooking Casseroles and Mince Choose extra lean cuts / grades Instead of... Choose these healthier alternatives How Much? Pk Scotch fillet, Belly, Ribs, Fequarter Lean Pk Remove Visible Fat Leg, Loin, Butterfly and Fillet Chicken / Turkey with skin Wings and Drumsticks Skinless Chicken / Turkey Remove Skin Breast, Thigh 120g per person per meal (Palm size) Beef Blade, Chuck, Rib Cuts, Scotch Fillet, Rib Roast Lean Beef Remove Visible Fat Fillet/eye fillet, Topside, Sirloin/Pterhouse, Rump. Roast topside, rump Lamb Untrimmed cutlets, Rack of Lamb, Neck, Shoulder. Lean Lamb Remove Visible Fat Tenderloin, Backstrap, Cutlets (trimmed), Chump, Loin (trimmed), Shank (trimmed) Streaky Bacon Eye Bacon 1-2 pieces per person Don t Fget About Other Lean Meats and Alternatives Venison, Rabbit, Kangaroo, Fish and Seafood. Eggs, Legumes, Tofu (not fried) and Qun (a vegetarian protein dervied from fungi family)

6 Healthier Ingredients f Baking Even though the following changes may reduce the overall energy (kj) and saturated fat, these foods should still be consumed in moderation. Instead of... Choose these healthier alternatives How much to substitute? 250g butter lard Butter, Lard, Ghee Sunflower, Olive, Canola, Rice Bran Oil Mashed Avocado Banana = ¾ cup oil = ¾ cup mashed fruit = 1 cup avocado Equal amounts Cream Sour Cream Reduced Fat Evapated Milk Ricotta, Mashed Avocado Banana Low Fat Natural (Unflavoured) Greek Yoghurt Equal amounts Note: Add at end of cooking/off heat to avoid curdling Cream Cheese Chocolate Low Fat Cream Cheese Ricotta Cocoa powder Sugar Free Chocolate Powder Equal amounts 200g chocolate = ½ cup powder Note: Chocolate powder sweetened with Stevia 1 cup sugar/honey = ½ cup Splenda, Equal = ¾ cup Natvia (stevia) Sugar Honey Artificial Sweeteners f baking Note: Sweeteners often taste sweeter than table sugar Baker IDI Heart and Diabetes Institute Level 4, The Alfred Centre, 99 Commercial Road, Melbourne, VIC 3004 Australia T (03) F (03) W Baker IDI Heart and Diabetes Institute Review date: Jan 2016 Literacy Level assessed No part of this infmation may be copied reproduced in any fm without written permission of the Baker IDI Heart and Diabetes Institute