SHIFTING THE BALANCE January 2004 © British Nutrition Foundation 2004

Shifting the balance means that any meal or dish can be enjoyed as part of a healthy diet. Making a few simple changes to the types or amount of ingredient or cooking method, can shift the overall balance towards a healthier diet. © British Nutrition Foundation 2004 Shifting the Balance

The Balance of Good Health is used to bring the meal in line with the proportions of food groups. © British Nutrition Foundation 2004 Fruit and vegetables Bread, other cereals and potatoes Meat, fish and alternatives Milk and dairy foods Foods containing fat / Foods containing sugar

Example: a pepperoni, cheese and tomato pizza This pizza contains foods from the four main food groups. The proportion of tomato is relatively small. The thin base means the proportion from the bread, other cereals and potatoes group is also too small. © British Nutrition Foundation 2004

Shifting the balance:use a thicker base add more tomato use less cheese © British Nutrition Foundation 2004 What could be changed to the pizza? Healthier ingredients:try reduced fat pepperoni replace pepperoni with tuna Serve with other foods:add a side salad eat a piece of fruit

Variety and Balance Variety is important for health so aim to include different foods from each food group every day. Try experimenting with foods and ingredients within dishes that are not usually included. For example: replace half the meat in a Cottage pie with lentils. What examples can you name? © British Nutrition Foundation 2004

Breakfast: What changes could be made? © British Nutrition Foundation slices thin white toast, with butter and jam cup of tea glass of apple juice

Breakfast: Example of changes © British Nutrition Foundation slices thick cut toast (1 brown, 1 white), with low fat spread and jam cup of tea glass of apple juice

How has the energy and nutrient content changed? OriginalModified Energy (kJ) Protein (g) Fat (g) Carbohydrate (g) Fibre (g) Sodium (mg) © British Nutrition Foundation 2004

School lunch: What changes could be made? © British Nutrition Foundation 2004 thin crust pepperoni and cheese pizza chips baked beans orange squash

School lunch: Example changes © British Nutrition Foundation 2004 thick crust vegetable and cheese pizza potato wedges baked beans milk

OriginalModified Energy (kJ) Protein (g) Fat (g) Carbohydrate (g) Fibre (g) Sodium (mg) © British Nutrition Foundation 2004 How has the energy and nutrient content changed?

Packed lunch: What changes could be made? © British Nutrition Foundation 2004 egg mayo and tomato sandwiches (on thin white bread with butter) small bar of chocolate custard-style strawberry yogurt bottle of water

Packed lunch: Example changes © British Nutrition Foundation 2004 egg mayo (reduced fat) and tomato sandwiches (on thick-cut white bread and low-fat spread) small bar of chocolate low-fat strawberry yogurt bottle water orange

OriginalModified Energy (kJ) Protein (g) Fat (g) Carbohydrate (g) Fibre (g) Sodium (mg) © British Nutrition Foundation 2004 How has the energy and nutrient content changed?

Take away © British Nutrition Foundation 2004 lamb ceylon sag aloo fried rice papadum can of lemonade

Take away © British Nutrition Foundation 2004 lamb rogan sag aloo boiled rice naan can of reduced sugar lemonade

OriginalModified Energy (kJ) Protein (g) Fat (g) Carbohydrate (g) Fibre (g) Sodium (mg) © British Nutrition Foundation 2004 How has the energy and nutrient content changed?

What additional changes could be made to the meals to shift the balance? © British Nutrition Foundation 2004

What additional changes could be made to the meals to shift the balance? © British Nutrition Foundation 2004

British Nutrition Foundation For further information, go to: © British Nutrition Foundation 2004