Food at home
Breakfast Toast
• Use wholegrain or wholemeal bread.
• Try toppings such as a small serve of baked beans, tomatoes, creamed corn, mushrooms or cottage cheese.
• Spread toast thinly with jam, honey or peanut butter – these are all excessive in strength (kilojoules) so strive to restriction the quantity you use.
• Use margarine spreads made from canola, sunflower or olive oil, or dairy blends that have earned the Heart Foundation Tick instead of butter.
Breakfast cereals
• Choose an untoasted, excessive fiber, wholegrain cereal, such as rolled oats, wheat biscuits or bran cereals.
• Use reduced, low or no fat milk, or ‘added calcium’ soy beverages.
• Add fruit – fresh, stewed or canned fruit (choose fruit canned in herbal juice or unsweetened, or drain the liquid from the fruit).
• Add reduced, low or no fats yogurt.
Other ideas
• Poach, boil or scramble eggs (use reduced, low or no fat milk). Serve with tomatoes, spinach, mushrooms and
salmon or lean, decreased salt ham. Serve on wholegrain or wholemeal bread.
• Make pancakes the usage of reduced, low or no fat milk or buttermilk, wholemeal flour and margarine spread made from canola, sunflower or olive oil, or dairy blends that have earned the Heart Foundation Tick alternatively of butter.
• Chop fresh fruit and pinnacle with reduced, low or no fat yogurt
Snacks
• Snack on fruit – fresh, stewed or canned (choose fruit canned in herbal juice or unsweetened, or drain the liquid from the fruit).
• Choose reduced, low or no fat yoghurt (plain or flavoured).
• Crunch on a small handful of plain, unsalted nuts.*
• Snack on wholegrain or wholemeal crisp bread with sliced tomato and pepper.
• Choose muesli bars with the Heart Foundation Tick.
• Enjoy a cup of vegetable soup (choose reduced salt).
*Nuts can make a contribution to an excess electricity (kilojoule) consumption so restriction the extent and frequency of ingesting them.
Lunch Sandwiches
• Fill sandwiches with lots of salad vegetables and a small serving of lean meat, skinless chicken, canned fish, hommus or a low fats cheese, such as cottage cheese.
• Make toasted sandwiches. Try fillings such as baked beans, lean meats, pineapple, tomatoes and vegetables, such as corn, spinach, asparagus and capsicum.
• Use wholemeal or wholegrain bread or rolls and margarine spreads made from canola, sunflower or olive oil, or dairy blends that have earned the Heart Foundation Tick alternatively of butter.
• Try special sorts of bread, e.g. focaccia, pita, bagels and mountain bread.
Salads
• Include plenty of exclusive vegetables.
• Try adding sparkling fruit or plain, unsalted nuts.
• Add legumes, such as four bean mix or chickpeas.
• Try pasta (preferably wholemeal), rice (preferably brown), couscous or noodle salads.
• Add lean meats, skinless hen or fish
• Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean and olive oil. Serve dressings and mayonnaise on the facet so that humans can add their own if they wish.
Soups
• Try vegetable- or legume-based soups. Serve with crusty bread to make a meal.
• Use evaporated skim milk rather of cream or full fats milk for ‘creamy soups’.
Other ideas
• Make domestic made pizza the use of a small pita bread (preferably wholemeal) as the base. Add reduced salt tomato paste,
a small amount of decreased fat cheese, pineapple and vegetables, such as mushrooms, onion and capsicum.
• Rye crackers with tomato, basil and black pepper.
• Rice paper rolls or sushi.
• Tub of fruit salad with reduced, low or no fats yoghurt.
Evening meal Stir-fry dishes
• Include a lot of vegetables and use lean meat, skinless poultry or fish.
• Serve with pasta (preferably wholemeal), rice (preferably brown), couscous or noodles.
• Use oils such as canola, sunflower, soybean, olive, sesame and peanut oil.
• Add legumes, such as chickpeas, or some chopped plain, unsalted nuts, such as cashews or peanuts.*
• Flavor with herbs and spices, e.g. garlic, onion, chilli or ginger.
• Try wholemeal pasta varieties.
• Make a vegetable-based sauce, such as tomato or pumpkin.
• Add lean meats or fish and plenty of vegetables.
• Use ricotta cheese or mild evaporated skim milk to make a ‘creamy’ sauce alternatively of using cream.
• Use a small amount of reduced fat cheese or parmesan cheese.
• Serve with a garden salad.
Meat and vegetables
• Use lean cuts of meat, skinless poultry or fish.
• Serve meat with vegetables or salad and a grain-based food, such as pasta (preferably wholemeal), rice (preferably brown), couscous or polenta.
• Use oils such as canola, sunflower, soybean, olive or peanut oil to cook dinner meat and vegetables.
• Use herbs, spices and garlic to add flavour.
• Add reduced, low or no fats natural yoghurt to jacket potatoes as a substitute of using bitter cream.
• Roast meat on a rack in a roasting pan with a little water, wine or decreased salt stock.
• Brush or spray roast vegetables with oil such as canola, sunflower, soybean or olive oil and bake in a separate dish.
Rice or noodle dishes
• Try brown rice.
• Add lots of vegetables.
• Use lean meats, skinless chicken or fish.
• Use oils such as canola, sunflower, soybean, olive or peanut oil.
Other ideas
• Make burritos, tacos or tortilla wraps the usage of lean meat, skinless fowl or red kidney beans. Add masses of greens to the mixture and use reduced, low or no fats natural yoghurt alternatively of bitter cream.
• Vegetable frittata or quiche. Use reduced, low or no fats milk and margarine spreads made from canola, sunflower or olive oil, or dairy blends that have earned the Heart Foundation Tick as a substitute of butter to make the quiche. Serve with a backyard salad.
• Make a pie the usage of filo pastry for the top and bottom or only have a pastry lid. Use lean meat, skinless poultry or fish and lots of greens for the filling.
Barbecues
• Trim all visible fats from meat before cooking.
• Marinate skinless rooster breast fillets, fish, seafood or lean meat in fruit juice or wine and herbs earlier than cooking on the barbecue.
• Bake fish fillets in foil with seasonings and lemon juice.
• Make kebabs the use of lean meat and/or vegetable chunks.
• Slice vegetables, such as mushrooms, eggplant, sweet potato and zucchini, and cook dinner on the barbecue.
• Use margarine spreads made from canola, sunflower or olive oil, or dairy blends that have earned the Heart
Foundation Tick as an alternative of butter. Use oils such as canola, sunflower, soybean, olive or peanut oil.
• Serve wholegrain or wholemeal bread.
• Serve a variety of salads. Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean and olive oils. Serve dressings and mayonnaise on the aspect so that human beings can add their own if they wish.
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