Guidelines for healthier recipes

The right
ingredient
Guidelines for healthier recipes
The National Heart Foundation of Australia and the Heart Foundation of New Zealand encourage
using 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 food
industry, recipe developers, chefs and others with ideas of how to make their recipes healthier.
June 2013
Acknowledgements
The National Heart Foundation of Australia and the Heart Foundation of New Zealand developed The right ingredient.
They would like to thank all of the organisations and people who provided feedback on these guidelines.
For more information on The right ingredient, contact:
Australia
For general enquiries, contact the Health Information Service
Telephone: 1300 36 27 87 (cost of a local call)
Website: www.heartfoundation.org.au/Pages/default.aspx
For Tick licensees, contact the Heart Foundation Tick Program
Level 3, 80 William Street
East Sydney NSW 2011
Telephone: +61 2 9219 2411
Website: www.heartfoundation.org.au/healthy-eating/heart-foundation-tick/pages/default.aspx
New Zealand
Heart Foundation Tick Program
National Office, 9 Kalmia Street
Ellerslie Auckland 1051
Telephone: +64 9 571 9191
Website: www.heartfoundation.org.nz/healthy-living/healthy-eating/heart-foundation-tick
The right ingredient: Guidelines for healthier recipes
The National Heart Foundation of Australia
Contents
1.
Introduction – A framework for 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
1.4Measurements
4
1.5 Healthier cooking methods
4
2.
Fruit, vegetables and legumes
5
3.
Breads and grains (cereals)
6
4.
Meat, poultry, fish, seafood 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.
14
Condiments and sauces 10.Other
16
11.
17
Recipe format and image checklists
11.1
Recipe format
17
17
11.2Images
National Heart Foundation of Australia
The right ingredient: Guidelines for healthier recipes
1
1. Introduction – A framework
for recipe development
Australians and New Zealanders are becoming increasingly aware of how
the food they eat affects their health. Consequently, they are changing their
eating habits to include more fruit and vegetables, more wholegrain breads and
cereals, and less saturated fat and salt. They now demand food that not only
looks and tastes good, but that is also good for them.
The National Heart Foundation of Australia and the New Zealand Heart Foundation have
developed these guidelines for food writers, home economists, food technologists, chefs
and others to use when developing, for example:
• recipes
• ‘directions for use’ and ‘serve suggestions’ on food packaging, and on menus in
restaurants, cafés, community centres and other food outlets.
We encourage using and promoting healthier recipes as a practical way to help consumers
eat a healthy balanced diet, which is essential for maintaining good health and wellbeing.
Recipes should reflect recommendations for healthy eating by using healthier cooking
methods and healthier ingredients, including:
• plenty of plant foods, including vegetables, legumes, wholegrains, fruit, nuts and seeds
• fats, oils and salad dressings higher in healthy monounsaturated and polyunsaturated fats
• reduced fat dairy and non-dairy foods
• lean meat and skinless poultry, trimmed of all visible fat
• fish, including oily varieties (higher in omega-3 fatty acids), and seafood.
Minimise the use of foods high in:
• unhealthy saturated and trans fats
• salt (sodium).
1.1 How the recipe guidelines were developed
These guidelines incorporate our knowledge of food industry practices and foodservice,
national healthy eating guidelines from Australia and New Zealand, and the Heart
Foundation’s healthy eating guidelines.
Most of the work in developing these guidelines occurred between July 2012 and February
2013. Steps involved in the development included:
• consultation with the food industry, recipe developers and other key stakeholders
• reference to the national healthy eating guidelines:
• Australia: www.eatforhealth.gov.au/
• New Zealand: www.health.govt.nz/publication/food-and-nutrition-guidelineshealthy-adults-background-paper
• analysis of the nutritional profile and ingredient content of packaged foods sold in
Australian supermarkets (data collected by Aztec Australia on behalf of the National
Heart Foundation of Australia)
• national food composition data analyses using Food Works® 7 (version 7.0.2921)
• recipe analyses (checking quantities of ingredients commonly used).
2
The right ingredient: Guidelines for healthier recipes
National Heart Foundation of Australia
Each ingredient has been categorised into ‘Use’, ‘Limit’ and ‘Avoid’ based on its nutritional
profile within its food category.
Healthier ingredients tend to be lower in saturated fats, trans fats, sodium and added sugars
and higher in unsaturated fats, fibre and calcium. We assessed each ingredient individually
based on its nutritional profile compared with similar foods.
1.2 How to use these guidelines
The types and quantities of food used in recipes and serve suggestions should reflect the
national healthy eating guidelines.
The following steps outline how to use these guidelines:
• Step 1: Use the ingredient tables to identify healthier ingredients in each food
category. Aim to include ingredients listed primarily in the ‘Use’ columns.
• Step 2: Use healthier cooking methods (see section 1.5 Healthier cooking methods
on page 4)
• Step 3: Use the Recipe format and image checklists in section 11 on page 17.
Note: For serve suggestions, you do not need to specify quantities for ingredients.
‘Limit’ and ‘Avoid’ ingredients
We understand that not all recipes can be developed without including less healthy
ingredients, such as those high in saturated or trans fats, salt (sodium) or added sugars.
Therefore, we have included these ingredients – listed in the ‘Limit’ column of the
ingredient tables, to use sparingly.
To help guide use of ingredients in the ‘Limit’ column, for each ingredient we have
suggested a maximum quantity per serve. If you are using more than one ‘Limit’ ingredient
in your recipe, ensure you use less than the suggested maximum quantity for each
ingredient. For example, if you are using Moroccan seasoning (containing added salt) and
stock or other salty ingredients from the ‘Limit’ column, use half the suggested maximum
quantity for each salty ingredient.
Foods in the ‘Avoid’ column do not meet Heart Foundation healthy eating guidelines. Use
alternative healthier ingredients instead, such as those in the ‘Use’ or ‘Limit’ columns or any
Tick approved product.
1.3 Heart Foundation Tick ingredients
The Heart Foundation Tick provides healthier choices for all Australians and New
Zealanders by challenging the food industry to improve the foods we eat every day.
Foods with the Heart Foundation Tick of approval have passed independent laboratory tests
to ensure they are a healthier choice compared with similar foods. Tick approved foods
must be used within the context of a healthy balanced eating pattern, as outlined in the
national healthy eating guidelines.
Developing recipes with Tick ingredients can make them even healthier. All fresh fruit and
vegetables automatically qualify for the Tick.
For a list of Tick approved ingredients, download the ‘Tick Shopping Guide’ available at:
• Australia: www.heartfoundation.org.au/healthy-eating/heart-foundation-tick/pages/
default.aspx, or call 1300 36 27 87
• New Zealand: www.heartfoundation.org.nz/healthy-living/healthy-eating/heartfoundation-tick/tick-club/tick-resources.
Tick Marketing Guidelines
Note: If you are using any ingredients with the Heart Foundation Tick in your recipes
you cannot reproduce the Tick logo or refer to it in your recipe or promotions. Only food
companies licensed to the Heart Foundation Tick Program are permitted to promote the
Tick in association with a Tick approved product only (not a recipe).
For Retail Licensees
National Heart Foundation of Australia
Annexure
A to the Tick
Retailfor
Licence
Agreement
The right ingredient:
Guidelines
healthier
recipes
December 2010
3
1.4 Measurements
Measurements used in these guidelines refer to the standard metric cup and spoon sets
approved by Standards Australia.
Standard metric cup and spoon measures
Basic cup set comprises:
Basic spoon set comprises:
Cup
Spoons
Millilitres (mL)
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 food is an easy way to make recipes healthier by,
for example, reducing the amount of sodium (salt) and saturated fat they contain.
Reduce sodium (salt) in recipes: Avoid adding salt or other varieties of salt such as garlic
salt, some herb and spice mix seasonings and monosodium glutamate (MSG) to recipes.
Use alternative ingredients to add flavour, such as herbs, spices, garlic, vinegar and lemon
juice.
Reduce saturated and trans fat in recipes: When using oil for cooking, use a healthier type
(see section 6. Fats and oils on page 12). Do not deep-fry; use healthier cooking methods
instead (see table below).
Cooking methods
Use
Avoid
•B
oiling
• Cooking methods using
unhealthy fats and oils*
• S teaming
•M
icrowaving
• Deep-frying
• S tir-frying
•P
an frying
•G
rilling
•B
aking
•C
asseroles/stews
•R
oasting on a rack, spit or rotisserie
•H
angi (earth oven, more commonly
used in New Zealand than Australia)
* For more information, see section 6. Fats and oils on page 12.
4
The right ingredient: Guidelines for healthier recipes
National Heart Foundation of Australia
2. Fruit, vegetables and legumes
• Main meals (including salads): At least one serve of 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 of fruit (about 150 g) or one
serve of vegetables (about 75 g) should be included in or accompany the dish.
For a guide on serve sizes for fruit and vegetables, visit:
• Australia: Go for 2 & 5® website at www.eatforhealth.gov.au/food-essentials/five-food-groups
• New Zealand: Ministry of Health Education website at www.healthed.govt.nz/health-topic/
healthy-eating.
Use
Limit
Avoid (unless Tick approved)
Vegetables
• Vegetables, fresh, frozen,
dried: nothing added
• Vegetables, canned:
unflavoured, drained and
rinsed
• Vegetable juice: nothing
added
• Any Tick approved product
• Vegetables, canned: with
• Vegetables with added
added ingredients, e.g.
ingredients high in saturated
seasoned (added salt)
fats such as butter or cream
tomatoes (max. ½ cup per • Pre-cooked processed
serve)
potato or vegetable
products, e.g. chips,
• Pre-cooked processed
wedges, noisettes, balls and
potato or vegetable
puffs: cooked in unhealthy
products, e.g. chips,
oils*
wedges, noisettes, balls and
puffs: cooked in healthier
oils* (max. serve size 100 g
frozen)
Encourage use of:
• products labelled
‘no added salt’, ‘low
salt’ or ‘reduced salt’,
where available
• a wide variety of
different coloured
seasonal fruit and
vegetables.
* For more information, see section 6. Fats and oils on page 12.
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 four bean mix), chickpeas or lentils
• Legumes, dried: nothing
added
• Legumes, canned:
unflavoured, drained and
rinsed
• Legumes, canned: with
added ingredients, labelled
‘low salt’ or ‘reduced salt’
• Any Tick approved product
• Legumes, canned: with
added ingredients, not
labelled ‘reduced salt’, e.g.
chilli beans (max. ½ cup
per serve)
• Legumes, fried and salted
Fruit
• Fruit, fresh or frozen:
nothing added
• Fruit, canned or bottled in
unsweetened or natural
juice
• Pie fruit, canned: nothing
added
• Fruit puree: nothing added
• Any Tick approved product
• Coconut meat, raw or dried: • Fruit canned in syrup
nothing added (max. 1 tsp • Fruit confectionery, e.g.
per serve)
glacé, glazed, candied or
crystalised
• Dried fruit (max. 60 g (1½
tbsp) per serve)
• Banana chips
• Fruit juice: freshly
squeezed; unsweetened or
no added sugar (max. ½
cup per serve)
National Heart Foundation of Australia
The right ingredient: Guidelines for healthier recipes
5
3. Breads and grains (cereals)
Encourage use
of wholegrain or
wholemeal varieties
of bread (and
breadcrumbs), crackers,
pasta, rice, ‘ready-to-eat’
breakfast cereals (should
contain at least 3 g fibre
per serve or at least 50%
whole grains) and flours.
• Breads: Where there are cooking directions on the pack, specify the healthier method
(see section 1.5 Healthier cooking methods on page 4). For example, poppadums should
not be deep-fried, so specify ‘poppadums, microwaved or oven-baked’.
• Flour: Where possible, use wholemeal flour or substitute half the quantity of white flour
with wholemeal flour. To keep the recipe moist, you may need to add a little extra liquid.
• Serving suggestions: Ensure healthier ingredients are used. For example:
• breakfast cereals, mueslis, porridge: use reduced fat milk or yoghurt, or both
• breads, rolls: use spreads made from healthier oils instead of butter (see section 6.
Fats and oils, page 12).
Use
Avoid (unless Tick
approved)
Breads
• Loaf bread, rolls, pita/
pocket bread, wraps,
Lebanese and mountain
breads, lavash bread,
matzos, panini, Englishstyle muffins
• Plain breadcrumbs
• Any Tick approved
product
6
Limit
• Bread or bread products
• Turkish bread, bagels,
made with added
ciabatta, focaccia, bread
cheese, butter, bacon or
with added olives or sunchocolate, e.g. croissant,
dried tomatoes (max. 100 g
brioche
per serve)
• Breads, fried, e.g.
•P
lain pizza bases (max.
croutons
110 g per serve)
• Plain naan, chapatis, roti
(max. 1 small (60 g) per
serve); poppadums (max. 2
poppadums (20 g) per serve)
• Crumpets, scones (max.
1 (60 g) per serve)
• Fruit loaf (max. 2 slices
(70 g) per serve), hot cross
buns (max. 1 (70 g) per
serve)
• Tacos: hard and soft
(tortillas) (max. 30 g (2 small
hard tacos or 1 soft taco) per
serve)
The right ingredient: Guidelines for healthier recipes
National Heart Foundation of Australia
Use
Limit
Avoid (unless Tick
approved)
Crackers, crispbreads and savoury biscuits
• Rice or corn cakes: plain
• Any Tick approved
product
• Crackers, crispbreads,
• Crackers, crispbreads:
(wheat based): plain (max.
flavoured
25 g per serve)
• Rice crackers: flavoured,
including ‘original’ flavour
(max. 25 g per serve)
Rice, noodles and pasta
• Rice, cooked: nothing
added except water
• Processed rice, e.g.
microwaveable:
unflavoured
• Rice paper
• Pasta, fresh or dried:
unfilled
• Wonton wrappers
• Noodles, fresh or dried
• Any Tick approved
product
• Filled pasta, e.g. tortellini, • Processed flavoured
ravioli (max. ½ cup
noodles and rice, e.g.
cooked per serve)
flavoured microwaveable
rice, regular two-minute
• Processed noodles:
noodles
reduced fat and reduced
salt (max. 1 cup cooked
per serve)
Grains and ‘ready-to-eat’ cereals
• Breakfast cereals: toasted • Breakfast cereals: sugar-,
• Wheat, rye, oats, pearl
or oven-baked in healthier honey- or chocolatebarley, triticale, quinoa,
oils*, e.g. granola (max. ½
coated
wheatgerm, barley bran,
cup per serve)
buckwheat, bulgur,
• Breakfast cereals:
couscous, millet, oat
toasted or oven-baked in
bran, polenta, corn meal,
unhealthy oils*
sago, tapioca, arrowroot
• Flour, all varieties
• Breakfast cereals: whole
wheat, wholegrain high
fibre, e.g. plain, mixed
flakes, puffed grains,
processed grains, fruit/
flake mixtures, wheat or
oat biscuits, untoasted
muesli
• Any Tick approved
product
* For more information, see section 6. Fats and oils on page 12.
National Heart Foundation of Australia
The right ingredient: Guidelines for healthier recipes
7
4. Meat, poultry, fish,
seafood and eggs
Encourage use of
products labelled ‘no
added salt’ or ‘reduced
salt’, where available.
• Main meals: At least one serve of vegetables and one serve of breads, cereals or starchy
food should be included in or accompany each dish. For further information on serve
sizes, see the national healthy eating guidelines available at:
• Australia: www.eatforhealth.gov.au/
• New Zealand: www.health.govt.nz/publication/food-and-nutrition-guidelineshealthy-adults-background-paper.
• Meat: Includes beef, lamb, mutton, veal, pork, venison, rabbit, kangaroo, buffalo and
goat. All meat must specify ‘trimmed of all visible fat’ or, if space is limited, at least
‘trimmed’, in either the ingredient list or recipe instructions. The table below also
indicates those meat cuts that do not require this prefix.
• Poultry: Includes chicken, turkey, duck and other game birds. All poultry must specify
‘skinless’ and either ‘trimmed of all visible fat’ or, if space is limited, ‘trimmed’, in either
the ingredient list or recipe instructions.
• Fish: Use standard fish names in recipes where a specific type of fish is required. For
more information, see:
• Australia: Seafood Services Australia at www.seafood.net.au/
• New Zealand, NZ Fish Names Index at: www.foodsafety.govt.nz/elibrary/industry/
specification-scientific-names-human-consumption//index.htm.
Use
Limit
Avoid (unless Tick
approved)
Meat and offal
• Lean ham, lean (rindless)
•M
eat: nothing added,
short-cut or eye rasher
trimmed of all visible fat
bacon trimmed of all
•M
eat, minced: nothing
visible fat, corned beef
added, lean (10% total fat
(max. 30 g (about 2 thin
or less)
slices of ham or 1 bacon
•A
ny Tick approved
rasher) per serve)
product
• Reduced fat sausages
(max. 2 small sausages
(about 70 g) per serve)
• Offal, e.g. kidney (max.
1 kidney per serve), liver
(max. 50 g per serve)
• Fatty meat cuts, e.g. spare
ribs/short ribs, neck, pork
belly, Wagyu, lamb breast/
flap, fatty/streaky bacon,
regular mince
• Processed meats, e.g.
regular sausages, chorizo,
salami, prosciutto or
pancetta, pastrami, devon,
canned meats
• Meat spreads or pastes,
e.g. paté
• Brains and sweetbread
Meat cuts that do not require prefix ‘trimmed of all visible fat’ (or ‘trimmed’) as they are
considered to be sold with most of the visible fat already removed:
• Beef: fillet/tenderloin steak, eye fillet centre cut, rump medallion, round medallion,
minute steak, diced, stir-fry strips
• Lamb: fillet/tenderloin, eye of shortloin/backstrap, diced, stir-fry strips
• Pork: fillet/tenderloin, diced, stir-fry strips
8
The right ingredient: Guidelines for healthier recipes
National Heart Foundation of Australia
Use
Limit
Avoid (unless Tick
approved)
Poultry
• Lean sliced or shaved
• Poultry with skin on
• Poultry: nothing added,
poultry, including smoked • P
skinless, trimmed of all
rocessed poultry, e.g.
(max. 30 g (about 2 thin
visible fat (tenderloins
sausages, crumbed/
slices) per serve)
do not require this prefix
battered chicken
as they are considered
to be sold with most of
the visible fat already
removed)
• Poultry, minced: nothing
added, lean (10% total fat
or less)
• Any Tick approved
product
Fish
• Anchovies, canned (max. • Processed fish, e.g.
• Fresh or frozen fish,
crumbed/battered
2 fillets (about 5 g) per
including oily varieties
serve)
(high in omega-3 fats),
• Fish spreads or pastes
nothing added
• Smoked fish (max. 50 g
• Canned fish in unhealthy
per serve)
• Fish, canned: unflavoured
oil, e.g. palm oil
in spring water or
• Fish, canned: flavoured or
healthier oil*, drained
in brine (drained) (max.
1 small can (100 g) per
• Any Tick approved
serve)
product
* For more information, see section 6. Fats and oils on page 12.
Eggs
• Max. 2 whole eggs per
serve in a recipe; max. 6
whole eggs in a weekly
meal plan
• Pickled eggs in brine
• Whole fresh eggs
• Processed egg products
(fresh, liquid, dry,
refrigerated, shelf stable,
frozen or cooked whole
eggs): nothing added
except processing aids,
food additives and/or
water, e.g. egg whites or
whole egg powder
• Any Tick approved
product
National Heart Foundation of Australia
The right ingredient: Guidelines for healthier recipes
9
5. Milk, milk products
and non-dairy alternatives
• Cream: is high in saturated fat. Healthier alternatives include:
• r educed fat plain/natural yoghurt
• r educed fat ricotta cheese whipped with a little icing sugar, fruit or reduced fat milk
• a ny Tick approved product.
• Strongly flavoured cheeses, such as parmesan and reduced fat feta, are high in saturated
fat and salt (sodium), so use sparingly, e.g. as a garnish – grated or crumbled.
Use
Limit
Avoid (unless Tick
approved)
Milk
• Reduced fat milk, long-life • Reduced fat milk:
flavoured (max. 1 cup per
(UHT) milk, powdered
serve)
milk: unflavoured
• Reduced fat (or light)
• Reduced fat evaporated
coconut milk (max. 2 tbsp
milk: unflavoured,
per serve)
coconut-flavoured
• Reduced fat condensed
• Soy or calciummilk (max. 2 tbsp per
enriched non-dairy milk
serve)
alternatives: unflavoured
• Buttermilk
• Any Tick approved
product
Dairy/soy yoghurt and desserts
• Reduced fat yoghurt: plain • Reduced fat yoghurt:
flavoured (max. ¾ cup
• Any Tick approved
per serve)
product
• Soy yoghurt (max. ¾ cup
per serve)
• Reduced fat dairy/soy
desserts, e.g. custard
made with reduced fat
milk (max. ½ cup per
serve)
Cream
• Any Tick approved
• Reduced fat cream, sour
product
cream, cooking cream
and canned shelf stable
cream (max. 1 tbsp per
serve)
• Reduced fat coconut
cream (max. 2 tbsp per
serve)
10
The right ingredient: Guidelines for healthier recipes
• Full fat milk: plain or
flavoured
• Regular (full fat) coconut
milk
• Condensed milk (full fat)
• Any dairy/soy yoghurt
or dessert with added
confectionery
• Regular (full fat) dairy/soy
yoghurt and desserts, e.g.
custard made with full fat
milk or cream, chocolate
mousse
• Regular (full fat) cream,
sour cream, cooking
cream, including canned
shelf stable cream
• Regular (full fat) coconut
cream
National Heart Foundation of Australia
Use
Limit
Avoid (unless Tick
approved)
Cheese
• Reduced fat feta (max.
• Cottage cheese, ricotta
20 g per serve)
or quark (max. 40 g per
serve)
• Full fat cheeses, e.g. Brie,
Camembert, haloumi,
• Reduced fat cream
cream cheese, spreadable
cheese, spreadable cheese
cheese (max. 20 g or 1
(max. 40 g per serve)
tbsp per serve)
• Mozzarella, bocconcini,
edam, goats cheese (max. • Full fat Cheddar and
Cheddar-style cheeses,
40 g per serve)
e.g. Cheddar, Colby (max.
• Reduced fat Cheddar and
20 g or 1 slice or ¼ cup
Cheddar-style cheeses,
grated, per serve)
e.g. light tasty cheddar
• Full fat hard cheeses, e.g.
(max. 40 g per serve)
parmesan, pecorino (max.
• Any Tick approved
10 g or 2 tsp per serve)
product
Frozen desserts – dairy, soy and fruit-based
• Any Tick approved
• Reduced fat ice cream
product
and frozen yoghurt (max.
1½ scoops* per serve)
• Fruit-based desserts, e.g.
sorbet (max. 1½ scoops*
per serve)
* 1 scoop is equivalent to about 50 g (or 100 mL).
National Heart Foundation of Australia
• Other full fat cheeses, e.g.
feta, blue, mascarpone
• Shelf-stable cheeses, e.g.
cheese spread
• Cheese dipping sauces
Use reduced fat
(includes no fat, low
fat and light where
available) dairy products
(milk, cheese, yoghurt,
ice cream, custard) and
calcium enriched soy
products.
• Regular (full fat) ice
cream
• Frozen desserts with
added confectionery
The right ingredient: Guidelines for healthier recipes
11
6. Fats and oils
• Oils: Rather than stating ‘vegetable oil’, specify a healthier type of oil, e.g. ‘canola oil’ or
‘sunflower 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 saturated
and trans fats.
• Margarine spreads: Specify the type of margarine (refer to ‘Use’ column below), such as
‘canola margarine’ or ‘sunflower margarine’, or ‘margarine spread’. Hard margarines are
higher in saturated and trans fats.
• Salad dressing and mayonnaise: Provide recipe details using healthier ingredients. If
suggesting shop-bought, ideally specify ‘Tick approved dressing/mayonnaise’ as other
products can be high in saturated fat and sodium (salt).
Encourage use of
healthier cooking
methods where
appropriate, such
as using cooking
spray for greasing or a
non-stick pan.
Use
Limit
Avoid (unless Tick
approved)
Oils
•H
ealthier oils or blends
of oils, e.g. canola,
sunflower, olive,
grapeseed, safflower,
sesame, soybean,
corn, peanut, almond,
avocado, linseed, walnut,
macadamia, rice bran oils
•A
ny Tick approved
product
• Palm, coconut and palm
kernel oils
• Hydrogenated and
partially hydrogenated
vegetable oils
• Cottonseed oil
• Solid vegetable and
animal frying fats, e.g.
cooking margarine,
tallow, copha, lard,
dripping, ghee and suet
• Duck and goose fat
Edible oil spreads
•M
argarine spreads made
with healthier oils (see
‘Oils’ above)
• Any Tick approved
product
• Butter
• Dairy spreads
• Lemon or garlic butter
Salad dressing and mayonnaise
• Vinegar, e.g. red wine,
• Dressings and
white wine, balsamic
mayonnaises made using
vinegars
reduced fat sour cream
(max. 1 tbsp per serve)
• Lemon or lime juice
• Dressing and mayonnaise
made with healthier oils
(max. 1 tbsp per serve, see
‘Oils’ above) or reduced
fat yoghurt
• Any Tick approved
product
12
The right ingredient: Guidelines for healthier recipes
• Dressings and
mayonnaises made using
unhealthy oils, e.g. palm
oil, coconut oil, or full
fat dairy products, e.g.
cream, sour cream
National Heart Foundation of Australia
7. Seeds, nuts and nut products
• Nuts: For all nuts, specify that they are ‘plain, unsalted’, except where not applicable,
e.g. unshelled nuts.
Use
Limit
Avoid (unless Tick
approved)
Seeds, nuts and nut products
• Nuts and seeds: added
• Nuts and seeds: plain, no • Peanut butter and other
nut and seed spreads
salt, sugar- or honeyadded salt (raw, roasted or
with added salt and sugar
coated, flavoured, e.g.
toasted)
(max.
1
tbsp
per
serve)
chocolate
• Peanut butter and other
• Coconut: nothing added, • Regular (full fat) coconut
nut or seed spreads: no
milk or cream
meat (max. 1 tsp per
added salt and sugar
serve); reduced fat / light
• Coconut water
coconut milk or cream
• Any Tick approved
(max. 2 tbsp per serve)
product
8. Pastries
• Filo pastry: Recipe instructions should specify spraying or brushing layers with healthier
oil (see section 6. Fats and oils on page 12), unsweetened fruit juice, egg white or
reduced fat yoghurt.
Use
Limit
Avoid (unless Tick
approved)
• Puff pastry made using
healthier oil* (max. 1
sheet per serve)
• Shortcrust, puff and
wholemeal pastry
• Sweet or savoury pies,
pastries, croissants,
brioche
Pastries
• Filo pastry (max. 2 sheets
per serve)
• Any Tick approved
product
Encourage use of pastry
alternatives, such as rice,
potato, bread, as pastry
is high in total and
saturated fat.
* For more information, see section 6. Fats and oils on page 12.
National Heart Foundation of Australia
The right ingredient: Guidelines for healthier recipes
13
9. Condiments and sauces
• Herb and spice seasonings: Where possible, provide recipe details rather than using
pre-made herb and spice seasonings, e.g. Tuscan or Moroccan seasonings, which usually
contain table salt or other varieties of salt.
•S
easoning in recipes: Because ‘season to taste’ or similar usually infers adding both
salt and pepper, specify what ingredient should be used to season, e.g. ‘black pepper,
to season’ or similar.
• ‘No added salt’: Includes table salt and other varieties of salt, e.g. sea, rock, vegetable
or celery salt.
• ‘Limit’ ingredients: If using more than one ingredient from this column, reduce the
quantity for each ingredient to ensure the overall nutritional content of the recipe is
healthier.
•A
sian sauces: Are usually very high in salt (sodium), so use as little as possible in recipes.
Add extra flavour (without the extra salt) using combinations of chilli, ginger, garlic,
Chinese five spice, sesame oil, rehydrated Asian mushrooms and fresh herbs, as well as
liquids such as Chinese rice vinegar, lemon or lime juice and mirin (rice wine).
• White or cheese sauces: Use healthier ingredients such as reduced fat milk, margarine
spread and reduced fat cheese.
Encourage use of
products containing no
or minimal added salt by
specifying those labelled
‘no added salt’, ‘low salt’
or ‘reduced salt’, where
available.
14
Use
Limit
Avoid (unless Tick
approved)
Herbs, spices and flavourings
• Herbs and spices: with
• F resh or dried herbs and
added salt, e.g. Moroccan
spices: no added salt
seasoning (max. ¼ tsp per
•C
urry powder: no added
serve)
salt
• Curry powder: with added
•C
itrus fruit rind or juice
salt (max. 1 tbsp per serve)
•V
inegar: unseasoned
• Plain and pickled
• S tock/soup: no added
vegetables: drained,
salt or reduced salt
e.g. olives, gherkins,
(liquid or cube/powder
semi-dried or sun-dried
reconstituted) (max. 1 cup
tomatoes, pickled onions
per serve)
(max. 2 per serve), capers
•A
ny Tick approved product (max. 2 tsp per serve)
• Regular stock (max. ¼
cup per serve, substitute
remaining volume
required with water)
• Regular soup (max. ½ cup
per serve)
• Yeast extract (max. 1 tsp
per serve)
The right ingredient: Guidelines for healthier recipes
• Salt or other varieties of
salt, e.g. monosodium
glutamate, garlic salt
• Soup powders and
boosters
• Packet seasonings
• Meat and fish pastes
• Seasoned rice vinegar
National Heart Foundation of Australia
Use
Limit
Avoid (unless Tick
approved)
Sauces and condiments
• Tomato-based cooking
sauces, purees, pastes: no
added salt
• Reduced salt tomato and
other table sauces, e.g.
BBQ, brown and steak
sauces
• Other cooking sauces:
reduced salt and reduced
fat, e.g. white sauces
• Soy sauce: reduced salt
(max. 2 tsp per serve)
• Pesto (max. 2 tsp per
serve)
• Cranberry, apple and mint
sauces (max. 1 tbsp per
serve)
• Chutney, mustard,
horseradish cream, chilli,
relish, salsa, tamarind
extract (max. 1 tbsp per
serve)
• Gravy made using meat
juices: fat skimmed, no
added salt
• Any Tick approved product
• White, cheese- or butter• Tomato-based cooking
based sauces, including
sauces with added salt
those made with full fat
(max. ½ cup per serve)
dairy products
• Regular tomato and other
• Gravy made from meat fat,
table sauces, e.g. BBQ,
e.g. dripping/lard
brown, tartare, seafood
sauces (max. 1 tbsp per
serve)
• Regular soy sauce, Tamari,
fish sauce, soy bean paste
(miso) (max. 1 tsp per
serve)
• Asian sauces, e.g. kecap
manis (sweet soy), sweet
chilli, hoisin, black bean,
oyster sauce, Indian/Thai
curry pastes (max. 2 tsp
per serve or 2 tbsp serves
4)
• Worcestershire sauce,
wasabi paste, peri peri,
Tabasco (max. 1 tsp per
serve)
• Pomegranate molasses
(max. 1 tsp per serve )
• Finishing sauces/gravy
(reconstituted): reduced
salt (max. 2 tbsp per serve)
• Fruit spreads, jams,
marmalades (max. 2 tsp
per serve)
National Heart Foundation of Australia
The right ingredient: Guidelines for healthier recipes
15
10. Other
•A
lcohol: Wine or other types of alcohol may be included in recipes where all or most of
the alcohol content is cooked off with the cooking process.
Use
Limit
Avoid (unless Tick approved)
Alcohol
•A
lcohol, cooked off for longer than • Alcohol used in any other
1 hour
recipes, e.g. stir-fries or cold
desserts
•A
lcohol, cooked off for minimum
30 minutes (max. 2 tbsp per serve) • Crème and cream liqueurs
Chocolate
• Cocoa powder: no
added sugars
• Drinking chocolate cocoa powder:
added sugars (max. 1 tbsp per
serve)
• Cooking chocolate (max. 25 g per
serve)
• Plain dark/milk chocolate: to
garnish or in baking only (max. 1
square (10 g) per serve)
•C
hocolate sauces
•C
hocolate fondue
• White chocolate
•D
ark/milk chocolate with
added confectionery
Sweet biscuits
• Any Tick approved
product
• Amaretti, biscotti or savoiardi
• S weet biscuits: chocolate,
(sponge fingers) (max. 2 biscuits per cream filled, with icing or
serve)
confectionery, or buttery,
e.g. shortbread
• Plain sweet biscuits (max. 2 small
biscuits (30g) per serve)
Sugar
• All types of sugar (white, brown,
Demerara, palm) (max. 1 tsp per
serve for savoury dishes; 2 tsp per
serve for sweet dishes, e.g. 1 cup
makes 24 biscuits; ½ cup makes 12
muffins or 1 cake that serves 12)
• Maple syrup, honey, treacle
(molasses), golden syrup (max. 1
tbsp per serve)
Dips
• Reduced fat yoghurt • Vegetable- and fruit-based dips
• Full fat cream cheese dips
or legume-based
(max. 1 tbsp per serve), olive-based • F ull fat cheese- or creamdips, e.g. Tzatziki,
dips (max. ½ tbsp per serve)
based dips
hommus
• Dips made using reduced fat or
• Full fat sour-cream-based
• Any Tick approved
extra light cream cheese or sour
dips
product
cream (max. 1 tbsp per serve)
Miscellaneous
• Jelly (max. ½ cup per serve)
• Marshmallows (max. 2 small
marshmallows per serve)
16
The right ingredient: Guidelines for healthier recipes
National Heart Foundation of Australia
11. Recipe format
and image checklists
11.1 Recipe format
4
4
4
4
4
4
4
4
4
Recipes are easy to prepare and incorporate affordable, nutritious ingredients
that are readily available to target group.
Where ingredients are not readily available, alternatives are provided where
possible.
Recipes specify ingredients or products that have reduced fat or salt, no
added salt or sugar and are made with healthier oils.
S erve suggestions accompany the recipe, where relevant.
Metric weight or household measures (e.g. cups, teaspoons, tablespoons) are
specified for ingredients.
Simple steps are used for the recipe instructions and, where possible, each
step describes one action.
Remember to include all ingredients mentioned in the ingredients list (e.g.
oils, seasoning).
Recipes indicate the number of serves per recipe.
P
reparation and cooking times are based on estimates of the time it would
take a person who is familiar with cooking but not an expert to complete the
steps.
11.2Images
4
4
4
I mages are consistent with the recipe, including in terms of serve size (if
separate portions shown) and serve suggestions.
Images exclude all ‘Avoid’ ingredients, including salt (grains, flakes, crystals)
and salt shaker or dish; cream; or butter. For example, if the image includes
serve suggestions such as ‘slice of wholegrain bread with spread’ for a soup
or ‘jug of cream’ for a dessert, healthier alternatives (from the ‘Use’ or ‘Limit’
categories) must be included in the recipe and shown in the images instead.
If alcohol is included, it is not to be the focus of the image, i.e. it should be in
the background behind the dish. The quantity of alcohol in the glass should
represent a standard drink. For guidelines on what constitutes a standard
drink, see:
• Australia: the National Health and Medical Research Council (NHMRC)
guidelines available at www.nhmrc.gov.au/your-health/alcoholguidelines
• New Zealand: www.alcohol.org.nz/alcohol-you/your-drinking-okay/
low-risk-alcohol-drinking-advice.
4
I ngredients/food/products used in images, such as in the fridge or on a bench,
are healthier choices and shown in appropriate serve sizes.
National Heart Foundation of Australia
The right ingredient: Guidelines for healthier recipes
17
For heart health information
1300 36 27 87
www.heartfoundation.org.au
© 2013 National Heart Foundation of Australia ABN 98 008 419 761
This work is copyright. No part of this publication may be reproduced in any form or language without prior written permission from the National
Heart Foundation of Australia (national office). Enquiries concerning permissions should be directed to [email protected].
ISBN 978-1-74345-045-1
PRO-146
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