Recipe Guidelines

7/27/2019 Recipe Guidelines

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The rightingredient Guidelines or healthier recipes

The National Heart Foundation o Australia and the Heart Foundation o New Zealand encourageusing and promoting healthier recipes as a practical way to help everyone eat a healthy balanced diet.Developed in consultation with key stakeholders, these recipe guidelines aim to provide the oodindustry, recipe developers, ches and others with ideas o how to make their recipes healthier.

June 2013


http://slidepdf.com/reader/full/recipe-guidelines 2/20The right ingredient: Guidelines for healthier recipes The National Heart Foundation o Australia

Acknowledgements

The National Heart Foundation o Australia and the Heart Foundation o New Zealand developed The right ingredient .They would like to thank all o the organisations and people who provided eedback on these guidelines.

For more inormation on The right ingredient , contact:

Australia

For general enquiries, contact the Health Inormation ServiceTelephone: 1300 36 27 87 (cost o a local call)Website: www.heartoundation.org.au/Pages/deault.aspx

For Tick licensees, contact the Heart Foundation Tick Program

Level 3, 80 William StreetEast Sydney NSW 2011Telephone: +61 2 9219 2411Website: www.heartoundation.org.au/healthy-eating/heart-oundation-tick/pages/deault.aspx

New Zealand

Heart Foundation Tick Program

National Oce, 9 Kalmia StreetEllerslie Auckland 1051Telephone: +64 9 571 9191Website: www.heartoundation.org.nz/healthy-living/healthy-eating/heart-oundation-tick

http://www.heartfoundation.org.au/Pages/default.aspx

http://www.heartfoundation.org.au/healthy-eating/heart-foundation-tick/pages/default.aspx

http://www.heartfoundation.org.nz/healthy-living/healthy-eating/heart-foundation-tick

http://www.heartfoundation.org.nz/healthy-living/healthy-eating/heart-foundation-tick


http://www.heartfoundation.org.au/Pages/default.aspx


http://slidepdf.com/reader/full/recipe-guidelines 3/20National Heart Foundation o Australia The right ingredient: Guidelines for healthier recipes 1

Contents

1. Introduction – A ramework or recipe development 2

1.1 How the recipe guidelines were developed 2

1.2 How to use these guidelines 3

1.3 Heart Foundation Tick ingredients 3

1.4 Measurements 4

1.5 Healthier cooking methods 4

2. Fruit, vegetables and legumes 5

3. Breads and grains (cereals) 6

4. Meat, poultry, sh, seaood and eggs 8

5. Milk, milk products and non-dairy alternatives 10

6. Fats and oils 12

7. Seeds, nuts and nut products 13

8. Pastries 13

9. Condiments and sauces 14

10. Other 16

11. Recipe ormat and image checklists 17

11.1 Recipe ormat 17

11.2 Images 17


http://slidepdf.com/reader/full/recipe-guidelines 4/20The right ingredient: Guidelines for healthier recipes National Heart Foundation o Australia2

Australians and New Zealanders are becoming increasingly aware o how

the ood they eat aects their health. Consequently, they are changing their

eating habits to include more ruit and vegetables, more wholegrain breads and

cereals, and less saturated at and salt. They now demand ood that not only

looks and tastes good, but that is also good or them.

The National Heart Foundation o Australia and the New Zealand Heart Foundation havedeveloped these guidelines or ood writers, home economists, ood technologists, ches

and others to use when developing, or example:• recipes

• ‘directions or use’ and ‘serve suggestions’ on ood packaging, and on menus inrestaurants, caés, community centres and other ood outlets.

We encourage using and promoting healthier recipes as a practical way to help consumerseat a healthy balanced diet, which is essential or maintaining good health and wellbeing.

Recipes should refect recommendations or healthy eating by using healthier cookingmethods and healthier ingredients, including:

• plenty o plant oods, including vegetables, legumes, wholegrains, ruit, nuts and seeds

• ats, oils and salad dressings higher in healthy monounsaturated and polyunsaturated ats

• reduced at dairy and non-dairy oods• lean meat and skinless poultry, trimmed o all visible at

• sh, including oily varieties (higher in omega-3 atty acids), and seaood.

Minimise the use o oods high in:

• unhealthy saturated and trans ats

• salt (sodium).

1.1 How the recipe guidelines were developedThese guidelines incorporate our knowledge o ood industry practices and oodservice,national healthy eating guidelines rom Australia and New Zealand, and the HeartFoundation’s healthy eating guidelines.

Most o the work in developing these guidelines occurred between July 2012 and February2013. Steps involved in the development included:

• consultation with the ood industry, recipe developers and other key stakeholders

• reerence to the national healthy eating guidelines:

• Australia: www.eatorhealth.gov.au/

• New Zealand: www.health.govt.nz/publication/ood-and-nutrition-guidelines-healthy-adults-background-paper

• analysis o the nutritional prole and ingredient content o packaged oods sold inAustralian supermarkets (data collected by Aztec Australia on behal o the National

Heart Foundation o Australia)• national ood composition data analyses using Food Works® 7 (version 7.0.2921)

• recipe analyses (checking quantities o ingredients commonly used).

1. Introduction – A rameworkor recipe development

http://www.eatforhealth.gov.au/

http://www.health.govt.nz/publication/food-and-nutrition-guidelines-healthy-adults-background-paper







National Heart Foundation o Australia The right ingredient: Guidelines for healthier recipes 3

Each ingredient has been categorised into ‘Use’, ‘Limit’ and ‘Avoid’ based on its nutritionalprole within its ood category.

Healthier ingredients tend to be lower in saturated ats, trans ats, sodium and added sugarsand higher in unsaturated ats, bre and calcium. We assessed each ingredient individually

based on its nutritional prole compared with similar oods.

1.2 How to use these guidelinesThe types and quantities o ood used in recipes and serve suggestions should refect thenational healthy eating guidelines.

The ollowing steps outline how to use these guidelines:

• Step 1: Use the ingredient tables to identiy healthier ingredients in each oodcategory. Aim to include ingredients listed primarily in the ‘Use’ columns.

• Step 2: Use healthier cooking methods (see section 1.5 Healthier cooking methodson page 4)

• Step 3: Use the Recipe ormat and image checklists in section 11 on page 17.

Note: For serve suggestions, you do not need to speciy quantities or ingredients.

‘Limit’ and ‘Avoid’ ingredients

We understand that not all recipes can be developed without including less healthyingredients, such as those high in saturated or trans ats, salt (sodium) or added sugars.Thereore, we have included these ingredients – listed in the ‘Limit’ column o theingredient tables, to use sparingly.

To help guide use o ingredients in the ‘Limit’ column, or each ingredient we havesuggested a maximum quantity per serve. I you are using more than one ‘Limit’ ingredient

in your recipe, ensure you use less than the suggested maximum quantity or eachingredient. For example, i you are using Moroccan seasoning (containing added salt) andstock or other salty ingredients rom the ‘Limit’ column, use hal the suggested maximumquantity or each salty ingredient.

Foods in the ‘Avoid’ column do not meet Heart Foundation healthy eating guidelines. Usealternative healthier ingredients instead, such as those in the ‘Use’ or ‘Limit’ columns or anyTick approved product.

1.3 Heart Foundation Tick ingredientsThe Heart Foundation Tick provides healthier choices or all Australians and NewZealanders by challenging the ood industry to improve the oods we eat every day.

Foods with the Heart Foundation Tick o approval have passed independent laboratory teststo ensure they are a healthier choice compared with similar oods. Tick approved oodsmust be used within the context o a healthy balanced eating pattern, as outlined in thenational healthy eating guidelines.

Developing recipes with Tick ingredients can make them even healthier. All resh ruit andvegetables automatically qualiy or the Tick.

For a list o Tick approved ingredients, download the ‘Tick Shopping Guide’ available at:

• Australia: www.heartoundation.org.au/healthy-eating/heart-oundation-tick/pages/ deault.aspx, or call 1300 36 27 87

• New Zealand: www.heartoundation.org.nz/healthy-living/healthy-eating/heart-oundation-tick/tick-club/tick-resources.

Note: I you are using any ingredients with the Heart Foundation Tick in your recipesyou cannot reproduce the Tick logo or reer to it in your recipe or promotions. Only oodcompanies licensed to the Heart Foundation Tick Program are permitted to promote theTick in association with a Tick approved product only (not a recipe).



http://www.heartfoundation.org.nz/healthy-living/healthy-eating/heart-foundation-tick/tick-club/tick-resources








1.4 MeasurementsMeasurements used in these guidelines reer to the standard metric cup and spoon setsapproved by Standards Australia.

Standard metric cup and spoon measures

Basic cup set comprises: Basic spoon set comprises:

Cup Millilitres (mL) Spoons Millilitres (ml)

¼ cup = 60 mL ¼ teaspoon (tsp) = 1.25 mL

½ cup = 80 mL ½ teaspoon (tsp) = 2.5 mL

½ cup = 125 mL 1 teaspoon (tsp) = 5 mL

1 cup = 250 mL 1 tablespoon (tbsp) = 20 mL

1.5 Healthier cooking methods

Changing the way you prepare and cook ood is an easy way to make recipes healthier by,or example, reducing the amount o sodium (salt) and saturated at they contain.

Reduce sodium (salt) in recipes: Avoid adding salt or other varieties o salt such as garlicsalt, some herb and spice mix seasonings and monosodium glutamate (MSG) to recipes.Use alternative ingredients to add favour, such as herbs, spices, garlic, vinegar and lemon juice.

Reduce saturated and trans at in recipes: When using oil or cooking, use a healthier type(see section 6. Fats and oils on page 12). Do not deep-ry; use healthier cooking methodsinstead (see table below).

Cooking methods

Use Avoid• Boiling

• Steaming

• Microwaving

• Stir-rying

• Pan rying

• Grilling

• Baking

• Casseroles/stews

• Roasting on a rack, spit or rotisserie

• Hangi (earth oven, more commonlyused in New Zealand than Australia)

• Cooking methods usingunhealthy ats and oils*

• Deep-rying

* For more inormation, see section 6. Fats and oils on page 12.

The right ingredient: Guidelines for healthier recipes National Heart Foundation o Australia4



• Main meals (including salads): At least one serve o vegetables or legumes (about 75 g)should be included in or accompany each main meal.

• All other dishes, e.g. snacks and desserts: At least one serve o ruit (about 150 g) or oneserve o vegetables (about 75 g) should be included in or accompany the dish.

For a guide on serve sizes or ruit and vegetables, visit:

• Australia: Go or 2 & 5® website at www.eatorhealth.gov.au/ood-essentials/ve-ood-groups

• New Zealand: Ministry o Health Education website at www.healthed.govt.nz/health-topic/ healthy-eating.

Use Limit Avoid (unless Tick approved)

Vegetables

•Vegetables, resh, rozen,dried: nothing added

•Vegetables, canned:unfavoured, drained andrinsed

•Vegetable juice: nothingadded

• Any Tick approved product

•Vegetables, canned: withadded ingredients, e.g.seasoned (added salt)tomatoes (max. ½ cup perserve)

• Pre-cooked processedpotato or vegetableproducts, e.g. chips,wedges, noisettes, balls andpus: cooked in healthieroils* (max. serve size 100 grozen)

•Vegetables with addedingredients high in saturatedats such as butter or cream

• Pre-cooked processedpotato or vegetableproducts, e.g. chips,wedges, noisettes, balls andpus: cooked in unhealthyoils*


Legumes dried peas (e.g. split peas), dried beans (e.g. butter beans and broad beans),canned beans (e.g. baked beans, kidney beans and our bean mix), chickpeas or lentils

• Legumes, dried: nothingadded

• Legumes, canned:unfavoured, drained andrinsed

• Legumes, canned: withadded ingredients, labelled‘low salt’ or ‘reduced salt’


• Legumes, canned: withadded ingredients, notlabelled ‘reduced salt’, e.g.chilli beans (max. ½ cupper serve)

• Legumes, ried and salted

Fruit

• Fruit, resh or rozen:nothing added

• Fruit, canned or bottled inunsweetened or natural juice

• Pie ruit, canned: nothingadded

• Fruit puree: nothing added


• Coconut meat, raw or dried:nothing added (max. 1 tspper serve)

• Dried ruit (max. 60 g (1½tbsp) per serve)

• Fruit juice: reshlysqueezed; unsweetened orno added sugar (max. ½cup per serve)

• Fruit canned in syrup

• Fruit conectionery, e.g.glacé, glazed, candied orcrystalised

• Banana chips

2. Fruit, vegetables and legumes


Encourage use o:

• products labelled

‘no added salt’, ‘low

salt’ or ‘reduced salt’,

where available

• a wide variety o

dierent coloured

seasonal ruit and

vegetables.

http://www.eatforhealth.gov.au/food-essentials/five-food-groups

http://www.healthed.govt.nz/health-topic/healthy-eating




http://www.eatforhealth.gov.au/food-essentials/five-food-groups



• Breads: Where there are cooking directions on the pack, speciy the healthier method(see section 1.5 Healthier cooking methods on page 4). For example, poppadums shouldnot be deep-ried, so speciy ‘poppadums, microwaved or oven-baked’.

• Flour: Where possible, use wholemeal four or substitute hal the quantity o white fourwith wholemeal four. To keep the recipe moist, you may need to add a little extra liquid.

• Serving suggestions: Ensure healthier ingredients are used. For example:

• breakast cereals, mueslis, porridge: use reduced at milk or yoghurt, or both

• breads, rolls: use spreads made rom healthier oils instead o butter (see section 6.Fats and oils, page 12).

Use Limit Avoid (unless Tick

approved)

Breads

• Loa bread, rolls, pita/ pocket bread, wraps,Lebanese and mountainbreads, lavash bread,matzos, panini, English-style muns

• Plain breadcrumbs

• Any Tick approvedproduct

• Turkish bread, bagels,ciabatta, ocaccia, breadwith added olives or sun-dried tomatoes (max. 100 gper serve)

• Plain pizza bases (max.110 g per serve)

• Plain naan, chapatis, roti(max. 1 small (60 g) per

serve); poppadums (max. 2poppadums (20 g) per serve)

• Crumpets, scones (max.1 (60 g) per serve)

• Fruit loa (max. 2 slices(70 g) per serve), hot crossbuns (max. 1 (70 g) perserve)

• Tacos: hard and sot(tortillas) (max. 30 g (2 smallhard tacos or 1 sot taco) perserve)

• Bread or bread productsmade with addedcheese, butter, bacon orchocolate, e.g. croissant,brioche

• Breads, ried, e.g.croutons

3. Breads and grains (cereals)

Encourage use

o wholegrain or

wholemeal varieties

o bread (and

breadcrumbs), crackers,

pasta, rice, ‘ready-to-eat’

breakast cereals (should

contain at least 3 g bre

per serve or at least 50%whole grains) and fours.




Use Limit Avoid (unless Tickapproved)

Crackers, crispbreads and savoury biscuits

• Rice or corn cakes: plain


• Crackers, crispbreads,(wheat based): plain (max.25 g per serve)

• Rice crackers: favoured,including ‘original’ favour(max. 25 g per serve)

• Crackers, crispbreads:favoured

Rice, noodles and pasta

• Rice, cooked: nothingadded except water

• Processed rice, e.g.microwaveable:unfavoured

• Rice paper

• Pasta, resh or dried:unlled

• Wonton wrappers

• Noodles, resh or dried


• Filled pasta, e.g. tortellini,ravioli (max. ½ cupcooked per serve)

• Processed noodles:reduced at and reducedsalt (max. 1 cup cookedper serve)

• Processed favourednoodles and rice, e.g.favoured microwaveablerice, regular two-minutenoodles

Grains and ‘ready-to-eat’ cereals

• Wheat, rye, oats, pearlbarley, triticale, quinoa,wheatgerm, barley bran,buckwheat, bulgur,couscous, millet, oatbran, polenta, corn meal,sago, tapioca, arrowroot

• Flour, all varieties

• Breakast cereals: wholewheat, wholegrain high

bre, e.g. plain, mixedfakes, pued grains,processed grains, ruit/ fake mixtures, wheat oroat biscuits, untoastedmuesli


• Breakast cereals: toastedor oven-baked in healthieroils*, e.g. granola (max. ½cup per serve)

• Breakast cereals: sugar-,honey- or chocolate-coated

• Breakast cereals:toasted or oven-baked inunhealthy oils*





• Main meals: At least one serve o vegetables and one serve o breads, cereals or starchyood should be included in or accompany each dish. For urther inormation on servesizes, see the national healthy eating guidelines available at:

• Australia: www.eatorhealth.gov.au/

• New Zealand: www.health.govt.nz/publication/ood-and-nutrition-guidelines-healthy-adults-background-paper.

• Meat: Includes bee, lamb, mutton, veal, pork, venison, rabbit, kangaroo, bualo andgoat. All meat must speciy ‘trimmed o all visible at’ or, i space is limited, at least‘trimmed’, in either the ingredient list or recipe instructions. The table below alsoindicates those meat cuts that do not require this prex.

• Poultry: Includes chicken, turkey, duck and other game birds. All poultry must speciy‘skinless’ and either ‘trimmed o all visible at’ or, i space is limited, ‘trimmed’, in eitherthe ingredient list or recipe instructions.

• Fish: Use standard sh names in recipes where a specic type o sh is required. Formore inormation, see:

• Australia: Seaood Services Australia at www.seaood.net.au/

• New Zealand, NZ Fish Names Index at: www.oodsaety.govt.nz/elibrary/industry/ specication-scientic-names-human-consumption//index.htm .


approved)Meat and oal

• Meat: nothing added,trimmed o all visible at

• Meat, minced: nothingadded, lean (10% total ator less)


• Lean ham, lean (rindless)short-cut or eye rasherbacon trimmed o allvisible at, corned bee (max. 30 g (about 2 thinslices o ham or 1 baconrasher) per serve)

• Reduced at sausages(max. 2 small sausages(about 70 g) per serve)

• Oal, e.g. kidney (max.1 kidney per serve), liver(max. 50 g per serve)

• Fatty meat cuts, e.g. spareribs/short ribs, neck, porkbelly, Wagyu, lamb breast/ fap, atty/streaky bacon,regular mince

• Processed meats, e.g.regular sausages, chorizo,salami, prosciutto orpancetta, pastrami, devon,canned meats

• Meat spreads or pastes,e.g. paté

• Brains and sweetbread

Meat cuts that do not require prex ‘trimmed o all visible at’ (or ‘trimmed’) as they areconsidered to be sold with most o the visible at already removed:

• Bee: llet/tenderloin steak, eye llet centre cut, rump medallion, round medallion,minute steak, diced, stir-ry strips

• Lamb: llet/tenderloin, eye o shortloin/backstrap, diced, stir-ry strips

• Pork: llet/tenderloin, diced, stir-ry strips

4. Meat, poultry, sh,seaood and eggs

Encourage use o

products labelled ‘no

added salt’ or ‘reduced

salt’, where available.





http://www.seafood.net.au/

http://www.foodsafety.govt.nz/elibrary/industry/specification-scientific-names-human-consumption//index.htm




http://www.seafood.net.au/







Poultry

• Poultry: nothing added,skinless, trimmed o allvisible at (tenderloinsdo not require this prexas they are consideredto be sold with most o the visible at alreadyremoved)

• Poultry, minced: nothingadded, lean (10% total ator less)

• Any Tick approved

product

• Lean sliced or shavedpoultry, including smoked(max. 30 g (about 2 thinslices) per serve)

• Poultry with skin on• Processed poultry, e.g.

sausages, crumbed/ battered chicken

Fish

• Fresh or rozen sh,including oily varieties(high in omega-3 ats),nothing added

• Fish, canned: unfavouredin spring water orhealthier oil*, drained


• Anchovies, canned (max.2 llets (about 5 g) perserve)

• Smoked sh (max. 50 gper serve)

• Fish, canned: favoured orin brine (drained) (max.1 small can (100 g) perserve)

• Processed sh, e.g.crumbed/battered

• Fish spreads or pastes

• Canned sh in unhealthyoil, e.g. palm oil

* For more inormation, see section 6. Fats and oils on page 12.Eggs

• Max. 2 whole eggs perserve in a recipe; max. 6whole eggs in a weeklymeal plan

• Pickled eggs in brine

• Whole resh eggs

• Processed egg products(resh, liquid, dry,rerigerated, shel stable,rozen or cooked whole

eggs): nothing addedexcept processing aids,ood additives and/orwater, e.g. egg whites orwhole egg powder





• Cream: is high in saturated at. Healthier alternatives include:

• reduced at plain/natural yoghurt

• reduced at ricotta cheese whipped with a little icing sugar, ruit or reduced at milk

• any Tick approved product.

• Strongly favoured cheeses, such as parmesan and reduced at eta, are high in saturatedat and salt (sodium), so use sparingly, e.g. as a garnish – grated or crumbled.


approved)Milk

• Reduced at milk, long-lie(UHT) milk, powderedmilk: unfavoured

• Reduced at evaporatedmilk: unfavoured,coconut-favoured

• Soy or calcium-enriched non-dairy milkalternatives: unfavoured

• Buttermilk


• Reduced at milk:favoured (max. 1 cup perserve)

• Reduced at (or light)coconut milk (max. 2 tbspper serve)

• Reduced at condensedmilk (max. 2 tbsp perserve)

• Full at milk: plain orfavoured

• Regular (ull at) coconutmilk

• Condensed milk (ull at)

Dairy/soy yoghurt and desserts

• Reduced at yoghurt: plain


• Reduced at yoghurt:favoured (max. ¾ cupper serve)

• Soy yoghurt (max. ¾ cupper serve)

• Reduced at dairy/soydesserts, e.g. custardmade with reduced at

milk (max. ½ cup perserve)

• Any dairy/soy yoghurtor dessert with addedconectionery

• Regular (ull at) dairy/soyyoghurt and desserts, e.g.custard made with ull atmilk or cream, chocolatemousse

Cream


• Reduced at cream, sourcream, cooking creamand canned shel stablecream (max. 1 tbsp perserve)

• Reduced at coconutcream (max. 2 tbsp perserve)

• Regular (ull at) cream,sour cream, cookingcream, including cannedshel stable cream

• Regular (ull at) coconutcream

5. Milk, milk productsand non-dairy alternatives



Use reduced at

(includes no at, low

at and light where

available) dairy products

(milk, cheese, yoghurt,

ice cream, custard) and

calcium enriched soy

products.


Cheese

• Cottage cheese, ricottaor quark (max. 40 g perserve)

• Reduced at creamcheese, spreadable cheese(max. 40 g per serve)

• Mozzarella, bocconcini,edam, goats cheese (max.40 g per serve)

• Reduced at Cheddar andCheddar-style cheeses,e.g. light tasty cheddar(max. 40 g per serve)


• Reduced at eta (max.20 g per serve)

• Full at cheeses, e.g. Brie,Camembert, haloumi,cream cheese, spreadablecheese (max. 20 g or 1

tbsp per serve)• Full at Cheddar and

Cheddar-style cheeses,e.g. Cheddar, Colby (max.20 g or 1 slice or ¼ cupgrated, per serve)

• Full at hard cheeses, e.g.parmesan, pecorino (max.10 g or 2 tsp per serve)

• Other ull at cheeses, e.g.eta, blue, mascarpone

• Shel-stable cheeses, e.g.cheese spread

• Cheese dipping sauces

Frozen desserts – dairy, soy and ruit-based


• Reduced at ice creamand rozen yoghurt (max.

1½ scoops* per serve)• Fruit-based desserts, e.g.

sorbet (max. 1½ scoops*per serve)

• Regular (ull at) icecream

• Frozen desserts withadded conectionery

* 1 scoop is equivalent to about 50 g (or 100 mL).



• Oils: Rather than stating ‘vegetable oil’, speciy a healthier type o oil, e.g. ‘canola oil’ or‘sunfower oil’ (see ‘Use’ column in the table below). Cooking oils labelled ‘vegetable oil’may contain unhealthy oils, such as palm oil or coconut oil, which are higher in saturatedand trans ats.

• Margarine spreads: Speciy the type o margarine (reer to ‘Use’ column below), such as‘canola margarine’ or ‘sunfower margarine’, or ‘margarine spread’. Hard margarines arehigher in saturated and trans ats.

• Salad dressing and mayonnaise: Provide recipe details using healthier ingredients. I suggesting shop-bought, ideally speciy ‘Tick approved dressing/mayonnaise’ as otherproducts can be high in saturated at and sodium (salt).


approved)Oils

• Healthier oils or blendso oils, e.g. canola,sunfower, olive,grapeseed, safower,sesame, soybean,corn, peanut, almond,avocado, linseed, walnut,macadamia, rice bran oils


• Palm, coconut and palmkernel oils

• Hydrogenated andpartially hydrogenatedvegetable oils

• Cottonseed oil

• Solid vegetable andanimal rying ats, e.g.cooking margarine,

tallow, copha, lard,dripping, ghee and suet

• Duck and goose at

Edible oil spreads

• Margarine spreads madewith healthier oils (see‘Oils’ above)


• Butter

• Dairy spreads

• Lemon or garlic butter

Salad dressing and mayonnaise

• Vinegar, e.g. red wine,

white wine, balsamicvinegars

• Lemon or lime juice

• Dressing and mayonnaisemade with healthier oils

(max. 1 tbsp per serve, see‘Oils’ above) or reducedat yoghurt


• Dressings and

mayonnaises made usingreduced at sour cream(max. 1 tbsp per serve)

• Dressings and

mayonnaises made usingunhealthy oils, e.g. palmoil, coconut oil, or ullat dairy products, e.g.cream, sour cream

6. Fats and oils

Encourage use o healthier cooking

methods where

appropriate, such

as using cooking

spray or greasing or a

non-stick pan.



7. Seeds, nuts and nut products

8. Pastries

• Nuts: For all nuts, speciy that they are ‘plain, unsalted’, except where not applicable,e.g. unshelled nuts.


Seeds, nuts and nut products

• Nuts and seeds: plain, noadded salt (raw, roasted ortoasted)

• Peanut butter and othernut or seed spreads: noadded salt and sugar

• Coconut water

• Any Tick approved

product

• Peanut butter and othernut and seed spreadswith added salt and sugar(max. 1 tbsp per serve)

• Coconut: nothing added,meat (max. 1 tsp perserve); reduced at / lightcoconut milk or cream(max. 2 tbsp per serve)

• Nuts and seeds: addedsalt, sugar- or honey-coated, favoured, e.g.chocolate

• Regular (ull at) coconutmilk or cream

• Filo pastry: Recipe instructions should speciy spraying or brushing layers with healthieroil (see section 6. Fats and oils on page 12), unsweetened ruit juice, egg white orreduced at yoghurt.


Pastries

• Filo pastry (max. 2 sheetsper serve)


• Pu pastry made usinghealthier oil* (max. 1sheet per serve)

• Shortcrust, pu andwholemeal pastry

• Sweet or savoury pies,pastries, croissants,brioche


Encourage use o pastry

alternatives, such as rice,potato, bread, as pastry

is high in total and

saturated at.



• Herb and spice seasonings: Where possible, provide recipe details rather than usingpre-made herb and spice seasonings, e.g. Tuscan or Moroccan seasonings, which usuallycontain table salt or other varieties o salt.

• Seasoning in recipes: Because ‘season to taste’ or similar usually iners adding bothsalt and pepper, speciy what ingredient should be used to season, e.g. ‘black pepper,to season’ or similar.

• ‘No added salt’: Includes table salt and other varieties o salt, e.g. sea, rock, vegetableor celery salt.

• ‘Limit’ ingredients: I using more than one ingredient rom this column, reduce thequantity or each ingredient to ensure the overall nutritional content o the recipe ishealthier.

• Asian sauces: Are usually very high in salt (sodium), so use as little as possible in recipes.Add extra favour (without the extra salt) using combinations o chilli, ginger, garlic,Chinese ve spice, sesame oil, rehydrated Asian mushrooms and resh herbs, as well asliquids such as Chinese rice vinegar, lemon or lime juice and mirin (rice wine).

• White or cheese sauces: Use healthier ingredients such as reduced at milk, margarinespread and reduced at cheese.


Herbs, spices and favourings

• Fresh or dried herbs and

spices: no added salt• Curry powder: no added

salt

• Citrus ruit rind or juice

• Vinegar: unseasoned

• Stock/soup: no addedsalt or reduced salt(liquid or cube/powderreconstituted) (max. 1 cupper serve)


• Herbs and spices: with

added salt, e.g. Moroccanseasoning (max. ¼ tsp perserve)

• Curry powder: with addedsalt (max. 1 tbsp per serve)

• Plain and pickledvegetables: drained,e.g. olives, gherkins,semi-dried or sun-driedtomatoes, pickled onions(max. 2 per serve), capers(max. 2 tsp per serve)

• Regular stock (max. ¼cup per serve, substituteremaining volumerequired with water)

• Regular soup (max. ½ cupper serve)

• Yeast extract (max. 1 tspper serve)

• Salt or other varieties o

salt, e.g. monosodiumglutamate, garlic salt

• Soup powders andboosters

• Packet seasonings

• Meat and sh pastes

• Seasoned rice vinegar

9. Condiments and sauces

Encourage use o

products containing no

or minimal added salt by

speciying those labelled‘no added salt’, ‘low salt’

or ‘reduced salt’, where

available.




Sauces and condiments

• Tomato-based cookingsauces, purees, pastes: noadded salt

• Reduced salt tomato andother table sauces, e.g.BBQ, brown and steaksauces

• Other cooking sauces:reduced salt and reducedat, e.g. white sauces

• Soy sauce: reduced salt(max. 2 tsp per serve)

• Pesto (max. 2 tsp perserve)

• Cranberry, apple and mintsauces (max. 1 tbsp perserve)

• Chutney, mustard,horseradish cream, chilli,relish, salsa, tamarindextract (max. 1 tbsp perserve)

• Gravy made using meat juices: at skimmed, noadded salt


• Tomato-based cookingsauces with added salt(max. ½ cup per serve)

• Regular tomato and othertable sauces, e.g. BBQ,brown, tartare, seaoodsauces (max. 1 tbsp perserve)

• Regular soy sauce, Tamari,sh sauce, soy bean paste(miso) (max. 1 tsp perserve)

• Asian sauces, e.g. kecapmanis (sweet soy), sweetchilli, hoisin, black bean,oyster sauce, Indian/Thaicurry pastes (max. 2 tspper serve or 2 tbsp serves4)

• Worcestershire sauce,wasabi paste, peri peri,Tabasco (max. 1 tsp perserve)

• Pomegranate molasses

(max. 1 tsp per serve )• Finishing sauces/gravy

(reconstituted): reducedsalt (max. 2 tbsp per serve)

• Fruit spreads, jams,marmalades (max. 2 tspper serve)

• White, cheese- or butter-based sauces, includingthose made with ull atdairy products

• Gravy made rom meat at,e.g. dripping/lard



• Alcohol: Wine or other types o alcohol may be included in recipes where all or most o the alcohol content is cooked o with the cooking process.

Use Limit Avoid (unless Tick approved)

Alcohol

• Alcohol, cooked o or longer than1 hour

• Alcohol, cooked o or minimum30 minutes (max. 2 tbsp per serve)

• Alcohol used in any otherrecipes, e.g. stir-ries or colddesserts

• Crème and cream liqueurs

Chocolate

• Cocoa powder: noadded sugars

• Drinking chocolate cocoa powder:added sugars (max. 1 tbsp perserve)

• Cooking chocolate (max. 25 g perserve)

• Plain dark/milk chocolate: togarnish or in baking only (max. 1square (10 g) per serve)

• Chocolate sauces

• Chocolate ondue

• White chocolate

• Dark/milk chocolate withadded conectionery

Sweet biscuits


• Amaretti, biscotti or savoiardi(sponge ngers) (max. 2 biscuits perserve)

• Plain sweet biscuits (max. 2 smallbiscuits (30g) per serve)

• Sweet biscuits: chocolate,cream lled, with icing orconectionery, or buttery,e.g. shortbread

Sugar

• All types o sugar (white, brown,Demerara, palm) (max. 1 tsp perserve or savoury dishes; 2 tsp perserve or sweet dishes, e.g. 1 cupmakes 24 biscuits; ½ cup makes 12muns or 1 cake that serves 12)

• Maple syrup, honey, treacle(molasses), golden syrup (max. 1tbsp per serve)

Dips

• Reduced at yoghurtor legume-baseddips, e.g. Tzatziki,hommus


• Vegetable- and ruit-based dips(max. 1 tbsp per serve), olive-baseddips (max. ½ tbsp per serve)

• Dips made using reduced at orextra light cream cheese or sourcream (max. 1 tbsp per serve)

• Full at cream cheese dips• Full at cheese- or cream-

based dips

• Full at sour-cream-baseddips

Miscellaneous

• Jelly (max. ½ cup per serve)

• Marshmallows (max. 2 smallmarshmallows per serve)

10. Other



http://www.alcohol.org.nz/alcohol-you/your-drinking-okay/low-risk-alcohol-drinking-advice

http://www.alcohol.org.nz/alcohol-you/your-drinking-okay/low-risk-alcohol-drinking-advice

http://www.nhmrc.gov.au/your-health/alcohol-guidelines

http://www.nhmrc.gov.au/your-health/alcohol-guidelines



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