Use these tips and swaps to help make your menu healthier Replace this With this Puff or shortcrust pastry Filo pastry / baked tortilla / pita wrap / serve on rice Chips Baked pita wedges / whole roasted sweet potato / jacket potato / grilled corn with chilli and lime / vegetable sides Processed meatsLean ham / sliced chicken / turkey breast / serve <50g Baked goodsUse wholemeal flour or bran / add fruit, nuts, oats, seeds Butter, Copha, ghee or lardAvocado / cook with mono- or poly-unsaturated oil (olive, canola) Full fat dairyLow fat dairy. Choose ricotta, haloumi, cottage and fetta (naturally lower in fat) Cream (savoury or sweet)Ricotta cheese / low fat natural yoghurt (add vegetables / spice for flavour) French toast with mapleFrench toast (sourdough) with fresh berries Dressings Use avocado / citrus juice / low fat yoghurt / low fat mayonnaise / olive or canola / fresh herbs / offer on side Frying (lots of oil / butter)Grill, microwave, dry roast, bake, steam, stir-fry Vegetables, legumes and fruit Add a serve of seasonal vegetables on the side or to existing meals Aim for a mix across your menu of: raw leafy greens cooked greens orange vegetables starchy vegetables (i.e. potato, sweet corn, taro) fresh or canned beans, chickpeas and lentils 1 serve = 1 cup of salad or ½ cup of vegetables/legumes (5 serves a day are recommended) Include a serve of fruit to desserts (1 medium piece / 2 small pieces / 1 cup chopped / ½ cup canned) Wholegrains for fibre Swap white bread for sourdough, rye, wholemeal, seeded and multigrain Consider adding barley, buckwheat, semolina, polenta, burghul, couscous, quinoa, brown unpolished, wild, basmati rice, oats, pasta or corn tortillas to your existing meals.

Use these resources to find out more Healthy food choices and preparation techniques Healthy Choices: Food and drink classification guide A comprehensive guide from the Victorian Government. It covers common foods, how to examine ingredients lists and work out the nutritional value of meals with many ingredients. You’ll find page most useful Free training on how to provide healthy options Healthy Eating Advisory Service Offers free online training modules – advisors are also available via phone and to discuss providing healthy choices. See the ‘Food Outlets, Catering and Vending’ section Fruit and vegetables in season now Victorian Farmers Markets guide A month by month guide on Victorian produce Sustainable Table guide An easy to print season by season guide to Australian produce and sustainable seafood Portion sizes Australian Guide to Healthy Eating InformationAustralian Guide to Healthy Eating Information from Federal government Includes recommended portion sizes for each of the five food groups – i.e. standard serve size equivalents for lean meat and poultry, fish, tofu, legume More food swap ideas Heart Foundation Resources prepared for chefs, caterers, and food industry stakeholders. See ‘The Right Ingredient’ pdf. For information on oils see page 12 The Australian Dietary Guidelines Draws on the best available scientific evidence to provide information on the types and amounts of foods, food groups and dietary patterns.