Nutrition Info Hub » Healthy cooking method swaps

Healthy cooking method swaps

Nutrition Info Hub » Healthy cooking method swaps

Healthy cooking method swaps

Healthy cooking method swaps

The way a food or drink is prepared can significantly affect its nutritional quality. Use the following table to help you swap to a healthier cooking method that will ensure a healthier dish.

SWAP THIS…

FOR THIS…

Meat and alternatives

 

Deep fried meat and alternatives          

 

 

 

Bake, barbeque, grill, dry fry without added oil or fat

Braise, poach or stew

 

Eggs

 

Eggs fried in oil or fat    

 

 

Use a non-stick fry pan, poach or boil egg

Spray a pan or grill with a small amount of oil

 

Fish and seafood

 

Deep fried fish and seafood      

 

 

 

Bake, barbeque or grill without added oil or fat

Steam or poach

 

Fruit, vegetable and legumes

 

Deep fried vegetables (e.g. tempura)

Stir-fried vegetables

 

Vegetables roasted in fat

Deep or shallow fried legume products (e.g. falafel, vegetable or lentil patties)

 

 

Bake, barbeque, dry-fry, dry-roast, grill with minimal added oil or fat

 

Blanch, boil, par-boil, microwave, steam or steam-bake

Vegetables brushed or sprayed with oil - bake or grill

 

Hot savoury items

 

Deep fried potato products

(e.g. potato chips, gems, hash browns, scallops and wedges)

 

 

Deep fried spring rolls, dim sims

 

Deep fried savoury pies and pastries

 

 

Oven bake potato products without added oil or fat

Bake plain potatoes with the skin without added oil or fat

 

Steam or oven bake without added oil and fat

 

Oven bake reduced fat savoury pies and pastries

 

Rice and noodles

 

Fried rice with added fat or oils

 

 

Stir fry the rice, vegetables and lean ingredients in a non-stick fry pan with a small amount of added oil or fat

Healthy ingredient swaps

Selecting healthier ingredients can have a significant impact on the nutritional quality of the dish and increase the likelihood of classifying recipes as GREEN.

Use the table below to help swap to the healthier ingredient where possible.

SWAP THIS…

FOR THIS…

Breads and cereals

 

White, refined varieties of breads, rolls, bagels, crumpets and English muffins 

 

Crackers and savoury biscuits

 

 

Savoury breads, twists and pull aparts containing high fat meats

 

Fruit breads containing confectionary or icing

 

 

Wholegrain, wholemeal varieties

 

 

Wholegrain varieties of plain crispbreads with reduced salt and fat

 

Wholegrain bread with reduced fat cheese, lean meat and vegetable toppings

 

Wholegrain varieties with added vegetables and dried fruit without icing or confectionary

 

Dairy Products

 

Cream

 

 

Cream cheese

 

Sour cream

 

 

Evaporated skim milk, ricotta or cottage cheese, reduced fat yogurt (plain or vanilla)

 

Blended cottage cheese or ricotta

 

Reduced fat natural yogurt

 

Meat and alternatives

 

Meat with visible fat or skin on

 

 

Crumbed or battered meat and fish patties

 

Fatty processed meats such as pepperoni, salami, mortadella

 

Fish canned in oil or brine

 

 

Lean skinless options  (chicken, turkey, roast beef, lamb, pork)

 

Fresh or frozen meat/fish fillets without crumbs

 

Skinless or turkey meat and lean processed meat varieties

 

Fish canned in spring water

 

Oils, condiments and spreads

 

Butter and butter blends, copha, dairy blends, ghee, lard, palm oil, tallow

Oils, condiments and spreads

Coconut cream, milk and/or oil

 

Cream-based dressings(e.g. Caesar, ranch, thousand island), mayonnaise

 

Full fat and high salt varieties of savoury spreads e.g. peanut butter and other nut spreads (e.g. almond paste), chicken, fish and meat pastes; yeast and vegetable extract pastes (e.g. Vegemite, Marmite)

 

Gravy made from fatty meat juices and thickened with added fat or based on a roux; or regular packaged varieties

 

Regular varieties of condiments(e.g. barbeque, soy, sweet chilli, tomato sauce), Stock

 

 

 

Poly or monounsaturated fats (e.g. margarine) and oils (e.g. canola, olive, sunflower)

 

 

Reduced fat evaporated milk flavoured with coconut essence

 

Dressings made with poly or monounsaturated oils or dressings based on lemon juice, balsamic vinegar or reduced fat yoghurt

 

Reduced fat and no added salt varieties of spreads e.g. peanut butter and other nut spreads (e.g. almond paste), chicken, fish and meat pastes; yeast and vegetable extract pastes (e.g. Vegemite, Marmite)

 

 

Gravies made from meat juices, drained of fat and thickened with corn/plain flour; or no added salt/fat packaged varieties

Reduced fat mayonnaise

 

Reduced salt varieties

Pastry

 

All types of pastries brushed with butter (choux, flaky, puff, shortcrust, filo)

 

 

 

Filo pastry brushed with egg, milk or spray oil

Drinks

 

Full cream flavoured milk

 

Sugar sweetened soft drinks

 

 

 

Sugar sweetened fruit or vegetable varieties

 

 

 

Reduced fat plain or flavoured milk

 

Plain mineral water or soda water with a squeeze of fresh fruit juice or essence

 

99% fruit or vegetable juice varieties limited to 250ml serve size

 Click here to download a PDF version