modify meals

• nutritional analysis helps you to identify and adapt recipes, menus or diets to follow healthy eating guidelines
• use the nutritional analysis and make substitutions accordingly
• reducing sugar:

  • sugar can be 'disguised' as other names (eg sucrose) on packaging, so study labels carefully
  • use fewer sugary condiments (eg ketchup)
  • use less sugar when baking
• reducing salt:

  • use less foods that have salt added to preserve or flavour them
  • create your own sauces or stocks and use less salt
  • use other seasonings to add flavour eg garlic or ginger
• increasing fibre:

  • use wholemeal bread, flour and pasta
  • include more beans, lentils and vegetables in meals
  • keep skins on potatoes
• reducing saturated fat:

  • use low-fat spreads and vegetable oils
  • use lean cuts of meat, and grill, bake or steam foods instead of frying or roasting
  • allow fat to drain away when cooking
• consider if the meal is appropriate:

  • someone with a high PAL will require more energy in a meal
  • a person with a dietary requirement will require substitutions of certain ingredients