Your healthier options start here

Healthier Menu

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 indulgent options.
  • Try to encourage portion control in a subtle way (e.g. smaller plates, etc).
  • Use different colours, shapes and textures to add excitement to your dishes.
  • Offer colourful starters such as salads and soups.
 

Fats/Oils

  • Replace products high in saturated fat such as butter and palm oil with foods containing unsaturated fat like olive oil, liquid margarines and (low-fat) mayonnaise.
  • For cooking use heat stable refined vegetable oils like canola, soy, and some margarines and when possible use a spray to apply rather than straight from the bottle.
  • Use lean meat such as roast beef, pork tenderloin, lamb fillet, skinless chicken or turkey breast.
  • Use lean and fatty fish (a good source of fat). Use shellfish, white fish such as cod and pollock and fatty fish such as salmon.
  • Try to use nuts, seeds and pulses as an alternate protein source. They are sources of good fats and a cost effective alternative.
  • Use low fat or skimmed alternatives of dairy products (low-fat yogourt or low-fat creams, cottage cheese, ricotta, etc.).
  • When stir frying use a tiny amount of vegetable or sunflower oil, then add water to steam cook.
 

Sugar/Fibre

  • Increase the fiber content with brown rice, wholegrain pasta, whole wheat or grain bread.
  • Add vegetables to your main dishes such as stir fries, casseroles and stews.
  • Offer more fruit based desserts like fruit salads or yogourts with fruit.
  • Offer a choice of potatoes not just French Fries.
  • 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, and use herbs and spices such as basil or rosemary with a robust flavour.
  • You can also 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, olives, capers, pickles, cheese, bacon, yeast extract, processed meats, smoked meat and fish.
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