Small changes to recipes can make a difference to your health.
Think about what you like to cook, and how you could adapt
these dishes to meet current healthy eating recommendations.
What
Change
Example recipe
Increase fibre
Decrease salt
When planning to cook, there are a lot of factors
to consider:
* time, ingredients and equipment
* your food skills
* your food preferences
* how to adapt ingredients and cooking
methods to make dishes healthier and look more appealing.
Decrease
saturated fat
Decrease free
sugars
Using different cooking methods can affect the quality and nutritional valu e of foods.
To make sure what you eat is safe, care must also be taken when you buy, store,
prepare and cook food.
Increase fruit
and vegetables
CHECK!
[ ] I can plan, prepa
re and cook dishes s
afely for
a healthy, varied and
balanced diet for my
self
and my friends.
[ ] I change ingredie
nts and cooking meth
ods to make
recipes and dishes he
althier.
[ ] I practise good
food safety when I
buy, store,
prepare and cook fo
od.
Public Health England in association with British Nutrition Foundation © Crown Copyright 2016
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I am planning to cook ............................................................................................................................................
for ...................................................................................................................................................................................................
I found this recipe from ..........................................................................................................................................
Planning and cooking for yourself and friends is sociable,
fun and easy. It can also be healthy!
Think about the meals you cook and eat. How do they compare with
the Eatwell Guide or the 8 tips for healthy eating?
I chose to cook this because ...................................................................................................................
Menu 1
Menu 2
Menu 3
........................................................................................................................................................................................
*
*
*
Ingredients:
*
*
*
*
*
*
Balanced and varied?
Balanced and varied?
Balanced and varied?
Equipment:
Method:
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To keep safe, I considered the following:
8 tips for healthy eating
1. Base your meals on starc
hy foods
2 . Eat lots of fruit and ve
g
3. Eat more fish
4 . Cut down on saturated f
at
and sugar
5. Eat less salt - no more
than
6g a day
6 . Get active and be a heal
thy weight
7. Don’t get thirsty
8. Don’t skip breakfast