Your healthier options start here

Here are some ideas that you can use today to make your current menu healthier:

Basics

  • Use fresh ingredients.
  • Increase variety and choice, offer healthy dishes alongside more indulgent options.
  • Try to encourage portion control in a subtle way (e.g. ensure spoons and plates are not too large).
  • Serve dressings, gravies and sauces separately so your guests can choose the quantity.
  • Encourage healthy choices by putting the most healthy dishes first in the buffet.
  • Use different colours, shapes and textures to add excitement to your dishes.
  • Offer colourful starters such as salads, soups and crudités
 

Fats/Oils

  • Replace products high in saturated fat such as butter, lard, suet, creamed coconut, ghee and palm oil with foods containing unsaturated fat like sunflower, olive, peanut or sesame oils, soft and liquid margarines and  (low-fat) mayonnaise.
  • For cooking use heat stable refined vegetable oils like canola, soy, corn, olive, peanut, soft and liquid fats and use a spray to apply them rather than straight from the bottle.
  • Use lean meat such as roast beef, venison, pork tenderloin, lamb fillet, skinless chicken or turkey breast.
  • Cut visible fat from meat and remove the skin from poultry.
  • Use lean and fatty fish. Fatty fish is a source of good fat. Use shellfish, white fish such as cod and pollock and fatty fish such as salmon  and mackerel.
  • Try to use nuts, seeds  and pulses as an alternate protein source. They are source of good fats and a cost effective alternative.
  • Use low fat or skimmed alternatives of dairy products such as semi-skimmed milk, buttermilk, low-fat yoghurt  or low-fat alternatives  of cream, cottage cheese, ricotta, feta or mozzarella.
  • When stir frying use a  tiny amount of vegetable or sunflower oil, then add water to steam cook.
 

Sugar/Fibre

  • Increase the fibre content of your dishes by serving brown rice, wholegrain noodles and pasta and wholemeal or granary bread.
  • Add vegetables to your main dishes such as stir fries, casseroles and stews. This will add colour and help reduce costs on meat.
  • Offer more fruit based desserts like fruit salads, yoghurts with fruit, or stewed fruit with spices.
  • Offer a choice of potatoes not just French Fries. Try baked potatoes, new potatoes boiled in their skins and then lightly crushed, oven roasted sweet potato, or mashed using semi-skimmed milk, herbs and spices or horseradish for some extra flavour.
  • Be careful with adding sugar, syrup and honey to dishes, use, 100% fruit juices or fruit purées instead Peach Factory Food Trends UK/US Research July 2010.
 

Salt

  • Limit the addition of  salt during cooking. To compensate use herbs and spices that give a robust flavour. Add lemon juice  or a little vinegar to finish seasoning a dish and a good pinch of black pepper instead of further salt.
  • Be careful with products that are often high in salt such as soy sauce, anchovies, olives, capers, pickles, cheese, ham, bacon, yeast extract, processed meats, smoked meat and fish – a little goes a long way in terms of flavour.
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