Download Nat 4and 5 Hospitality Scottish Dietary Targets

Scottish Dietary Targets
How to achieve each target
Target: Eat more fruit and vegetables
Tips on how it can be met:•
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add sliced banana to breakfast cereal.
put salad into sandwiches.
drink a glass of fruit juice or eat a handful of dried fruit as a snack.
eat vegetable soup and add vegetables to meat casseroles
have fruit as a snack or in your lunch box
drink fresh fruit juice instead of fizzy drinks
add pineapple or mango to a curry
add currants or dried fruit to scones or other dishes to add natural sweetness
have a side salad with your meal
carrot or celery sticks can be eaten with dips
Target:- Eat more bread , mainly using wholemeal and brown breads.
Tips on how it can be met:•
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try bagels, pitta bread, naan or muffins for variety.
eat a wholemeal sandwich as an after school snack.
use bread in recipes such as bread and butter pudding.
use wholemeal breadcrumbs as a topping e.g tuna bake
use breadcrumbs to coat fish or chicken
use a range of bread to serve with soups, pate or cheese
Target:- Eat more breakfast cereal
Tips on how it can be met:•
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have a bowl of whole grain cereal as an after school snack.
eat low sugar cereal bars as a snack
add muesli to fruit crumble toppings
add crushed cereal and oats to biscuit recipes
eat wholegrain cereal or porridge for breakfast
Target:- Eat less fat, especially saturated fat.
Tips on how it can be met:•
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use low fat spreads such as Flora margarine.
try semi-skimmed milk instead of full fat milk.
trim visible fat from meat before cooking.
grill, bake or boil foods rather than frying in oil or lard
use low-fat versions e.g. low fat yogurt or Edam cheese instead of Cheddar cheese
when cooking only use a small quantity of sunflower oil or olive oil
reduce the amount of ‘Junk food’ eaten, as they tend to be high in fat content
Nat4/5Hospitality/Understanding and Using Ingredients/Dietary Targets
Target:- Eat less salt
Tips to reduce salt intake:
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add herbs and spices instead of salt to your cooking.
do not add salt to your food at the table.
try to use fresh foods as much as possible and eat less processed foods.
eat less high salt foods such as bacon, cheese, savoury snacks and crisps.
buy tinned vegetables and tuna that are labelled ‘no added salt’
check food labels and choose foods with a low salt or sodium content
use ‘Lo salt’ (less sodium that salt)
Target:- Eat less sugar
Tips to reduce sugar in the diet:
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choose fresh fruit and vegetables instead of canned fruit in syrup
drink water between meals instead of fizzy drinks.
snack on fresh fruit, vegetable sticks and dip, yogurt, fromage frais, cereal bars,
nuts and seeds or cheese sandwiches instead of sweets, cakes and biscuits.
choose wholegrain breakfast cereals, rather than sugar-coated versions
check food labels and choose foods with a low salt content
don’t sprinkle sugar on breakfast cereal or have sugar in tea or coffee
dried fruit can be added to baked items instead of lots of sugar as it adds natural
sweetness
Target:- Eat more total complex carbohydrates (TCC)
Tips on how it can be met:•
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serve rice with savoury and sweet dishes.
enjoy a baked potato as a lunchtime snack.
make pasta with tomato and basil sauce.
have bread as an accompaniment to a meal
add fruit and vegetables to recipes e.g pizza topping
eat breakfast cereal as a snack
Target :- Eat more oily fish
Tips on how it can be met:•
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make your own salmon fish cakes.
try a tuna or sardine sandwiches.
fish fingers make a quick meal.
have salmon, trout or tuna as a main meal
use fish to replace meat in dishes such as stir-fries
use fish to make starters such as fish soup or fish pate
Nat4/5Hospitality/Understanding and Using Ingredients/Dietary Targets