Download BRC CATERING GUIDE.indd - Bundaberg Regional Council

INTRODUCTION
These guidelines
have been produced
by Bundaberg
Regional Council,
as a guide to serving
healthier food and
drinks when catering
for a community
group or event.
A few simple
changes can make
a big difference to
the food served at
your events,
proving healthy
us.
is delicious.
2
CONTENTS
Introduction
2
Our Guidelines
4
Background
5
Benefits to the Community
5
Healthy Eating
6
What are the Australian Dietary Guidelines?
7
Why do we need Dietary Guidelines?
7
What is the Australian Guide to Healthy Eating?
7
The Australian Dietary Guidelines
8
Australian Guide to Healthy Eating
9
Serve Sizes
10
Healthy Food Alternatives at Community Events
11
Healthy Food and Drink Choices
12
Healthy Choices Recommendations
12
Better Barbecuing: Rethink the Sausage Sizzle
17
Meat Choices for the Barbecue
17
Vegetables on the Barbecue
17
Vegetarian Options
17
Sample Menu Plans
18
Quick Catering Guide
19
Catering and Caterers: Choosing a Suitable Caterer
20
Special Dietary Requirements
20
Diabetes
20
Vegetarian
20
Food Intolerances or Allergens
21
Food Safety Information
22
Reducing the Risk of Food Poisoning
22
Key Tips for Keeping Catering Safe
23
Acknowledgments
24
References
25
3
OUR GUIDELINES
The Healthy Choices Catering Guidelines
for Community Organisations have been
produced to assist community groups
to provide healthy and nutritious food
for people attending community events.
These Guidelines aim to provide guidance
for food and drink items served at functions
and events, in order to encourage healthy
eating. Current evidence indicates that
individuals will eat healthy food and drinks
if the environment makes it easier for them
to choose healthier options.
choice or less healthy choice options for
different meals.
The Healthy Choices Catering Guidelines
for Community Organisations aligns with
althy
the Bundaberg Regional Council Healthy
Choices Catering Guidelines and The
Healthy Choices Catering Policy, which
althy
aim to increase the availability of healthy
orkplac
ce of
food and drinks within the workplace
Healthy
Bundaberg Regional Council. The Healthy
unity
Choices Catering Guidelines for Comm
Community
Organisations aim to assistt the
hat
community to make choices that
n
will have a positive impact on
their health.
A ffew simple
p changes
g
byThe Guidelines provide a step-byealthy
step process for developing Healthy
t
Choices Catering and allow you to
nd drink
drin
nk
quickly identify healthy food and
paring
choices when ordering or preparing
catering for community events.. The
ood
Guidelines focus on limiting food
h in
and drink options that are high
nd
saturated fat, added sugar, and
ge
salt (sodium), and encourage
ed
consumption of the recommended
an
food groups in the Australian
Guide to Healthy Eating.
These guidelines recommend which
ved for
foods and drinks should be served
on teas
s,
breakfast, morning and afternoon
teas,
ts such
h as
lunch and/or dinner and events
hat lis
barbecues. There are tables that
listt the
ith he
althy
food and drinks associated with
healthy
4
A few simple changes to catering menus
(such as serving more fruit and vegetables,
choosing low-fat dairy products, and
including more whole grains) can make a
positive impact on people’s health and
wellbeing. The recommended foods are
not only healthy and nutritious they also
taste good!
CAN MAKE A
big difference!
BACKGROUND
Australia is one of the most overweight and
obese nations in the developed world, with
the latest data indicating that almost two
thirds (62.8%) of Australians are overweight
or obese.1
Overweight and obesity is
therefore one of the greatest public health
challenges Australia is currently facing.2
Poor diet is a major risk factor for cancer,
obesity, heart disease, and Type 2 Diabetes.
After tobacco; diet, physical inactivity and
excess body weight are the next most
important preventable risk factors for cancer.
Many of these conditions are preventable,
partly preventable or reversible by having a
nutritious dietary pattern and engaging in
an active lifestyle; and losing weight when
needed.
Consuming appropriate amounts of healthy
foods and decreasing intake of foods high
in saturated fats, added sugar, salt and
alcohol, can decrease the risk of excessive
weight gain, and is associated with a
reduced risk of chronic disease, including
cardiovascular disease, type 2 diabetes and
some cancers. Good nutrition is essential
for optimal health.
High amounts of
saturated fat can lead to an increase of a
person’s risk of high cholesterol levels, heart
disease and other health conditions.
Unsaturated fats should
be chosen where possible
instead of saturated fat but
consumption should still
be kept to small amounts.
The quality and quantity of foods and drinks
consumed has a significant impact on the
health and wellbeing of individuals and the
Australian population at large. The provision
of healthier food choices in community
settings leads to healthier lifestyles and a
reduction in the risk of diet related health
conditions such as those listed above. The
provision of healthy foods and drinks can
also model healthy dietary choices in other
settings.
BENEFITS TO THE COMMUNITY
Community organisations hold many
functions and events throughout the
year. By serving healthier food and drinks
at functions and events, community
organisations can model healthy eating
behaviours and promote positive health
and nutrition messages to the wider
community.
There are many benefits, including:
Improved health and wellbeing.
Improved eating and drinking habits.
Being a good role model for the local
community.
There are many other considerations that
can also affect catering decisions; these
include the number of people, actual or
potential allergies, the need for balance and
variety of food items, cultural requirements,
and food safety and hygiene issues. All of
these are considered in the Healthy Choices
Catering Guidelines and/or associated
information sheets.
5
HEALTHY EATING
Eating a wide variety of different foods everyday provides our bodies with a range of nutrients
that are essential for good health and wellbeing.
The evidence identifies that Australians need to consume less food and drinks containing
saturated fat, added sugar and salt (e.g. sweet biscuits, cakes and deserts, processed
meats and sausages; ice-cream; confectionary and chocolate; meat pies and other pastries;
commercial burgers; hot chips and fried foods; crisps and other fatty and/or salty snacks;
cream and butter; soft drinks, fruit juices, sports drinks); and alcohol.
Most Australians need more:
Vegetables and fruit, particularly green, orange
and red vegetables, such as broccoli, carrots,
capsicum and sweet potatoes, and leafy
vegetables like spinach, and legumes/beans like
lentils.
Meat pies, sausage rolls and
fried hot chips.
Potato crisps, savoury snacks,
biscuits and crackers.
Grain (cereal) foods, particularly wholegrain
cereals like wholemeal breads, wholegrain/high
fibre breakfast cereals, oats, wholegrain rice and
pasta.
Processed meats like salami,
bacon and sausages.
Reduced fat milk, yoghurt and cheese varieties
(reduced fat milks are not suitable for children
under the age of 2 years as a main milk drink).
Confectionary
chocolate.
Lean meats and poultry, fish, eggs, nuts and seeds
and legumes/beans (except many Australian
men would benefit from eating less red meat).
Water instead of soft drinks, cordials, energy
drinks, sports drinks and sweetened fruit juices
and/or alcoholic drinks.
“People who eat breakfast
have improved concentration
and enjoy a healthier weight
than people who don’t eat it.
Breakfast functions may also
be more affordable than
evening functions”.
6
Most Australians need
to eat less:
Cakes, muffins, sweet biscuits
and muesli bars.
(lollies)
and
Ice-cream and desserts.
Cream and butter.
Jam and honey.
Soft drinks, cordial, energy
drinks and sports drinks.
Wine, beer and spirits.
The Australian Dietary Guidelines and
Australian Guide to Healthy Eating are
evidence based and are underpinned by
a large systematic review.3 The evidence
underpinning the Dietary Guidelines is that
Australians need to consume more:
Vegetables of different types and colours
Legumes/beans
Fruits
Wholegrain and high fibre grain (cereal)
foods; and
To ensure that Australians can make healthy
food choices, we need dietary advice that
is based on the best scientific evidence
on food and health. The Australian Dietary
Guidelines and the Australian Guide to
Healthy Eating have been developed using
the latest evidence and expert opinion.
These guidelines will therefore help in the
prevention of diet-related chronic diseases,
and will improve the health and wellbeing
of the Australian community.
Low fat milk, yoghurt, cheese and
alternatives.
WHAT ARE THE
AUSTRALIAN DIETARY GUIDELINES?
The Australian Dietary Guidelines give
advice on eating for health and wellbeing.
They’re called dietary guidelines because
it’s your usual diet that influences your
health.
Based on the latest scientific
evidence, they describe the best approach
to eating for a long and healthy life.
The Australian Dietary Guidelines have
information about the types and amounts
of foods, food groups and dietary patterns
that aim to:
promote health and wellbeing;
reduce the risk of diet-related conditions,
such as high cholesterol, high blood
pressure and obesity; and
reduce the risk of chronic diseases
such as type 2 diabetes, cardiovascular
disease and some types of cancers.
The Australian Dietary Guidelines are used
by health professionals, policy makers,
educators, food manufacturers, food
retailers and researchers, so they can find
ways to help Australians eat healthy diets.
The Australian Dietary Guidelines apply to
all healthy Australians, as well as those
with common health conditions such as
being overweight. They do not apply to
people who need special dietary advice for
a medical condition, or to the frail elderly.
Why do we need Dietary Guidelines?
Unfortunately, diet-related chronic diseases
are currently a major cause of death and
disability among Australians. A healthy
diet improves quality of life and wellbeing,
and protects against chronic diseases.
For infants and children, good nutrition is
essential for normal growth.
What is the Australian Guide to
Healthy Eating?
The Australian Guide to Healthy Eating
is a food selection guide which visually
represents the proportion of the five food
groups recommended for consumption
each day. The Australian Guide to Healthy
Eating2 provides information about the
types and amounts of foods that should
be eaten every day from each of these five
food groups.
THE FIVE FOOD GROUPS INCLUDE:
1. Breads, cereals, rice, pasta, noodles.
2. Vegetables, legumes.
3. Fruit.
4. Milk, yoghurt, cheese.
5. Meat, fish, poultry, eggs, nuts, legumes.
7
THE AUSTRALIAN DIETARY GUIDELINES
GUIDELINE 1
To achieve and maintain a healthy weight, be physically active and choose amounts
of nutritious foods and drinks to meet your energy needs.
Children and adolescents should eat sufficient nutritious foods to grow and develop normally. They
should be physically active every day and their growth should be checked regularly.
Older people should eat nutritious foods and keep physically active to help maintain muscle strength
and a healthy weight.
GUIDELINE 2
Enjoy a wide variety of nutritious foods from these five groups every day:
Plenty of vegetables, including different types and colours, and legumes/beans
Fruit
Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals,
rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable
for children under the age of 2 years)
And drink plenty of water.
GUIDELINE 3
Limit intake of foods containing saturated fat, added salt, added sugars and
alcohol.
a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed
meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.
Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking
margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and
monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.
Low fat diets are not suitable for children under the age of 2 years.
b. Limit intake of foods and drinks containing added salt.
Read labels to choose lower sodium options among similar foods.
Do not add salt to foods in cooking or at the table.
c. Limit intake of foods and drinks containing added sugars such as confectionary, sugar sweetened
soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.
d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or
breastfeeding, not drinking alcohol is the safest option.
GUIDELINE 4
Encourage, support and promote breastfeeding.
GUIDELINE 5
Care for your food; prepare and store it safely.
8
AUSTRALIAN GUIDE TO HEALTHY EATING
Enjoy a wide variety of nutritious foods from these five food groups every day.
Drink plenty of water.
Grain (cereal) foods,
mostly wholegrain
and/or high
cereal fibre
varieties
Vegetables
and legumes/
beans
Fruit
Lean meats
and poultry, fish,
eggs,tofu, nuts and seeds
and legumes/beans
USE SMALL AMOUNTS
Milk, yoghurt,
cheese and/or and/or
alternatives, mostly reduced fat
ONLY SOMETIMES AND IN SMALL AMOUNTS
9
•
10
To meet additional energy needs,
extra serves from the Five Food
Groups or unsaturated spreads
and oils, or discretionary choices
may be needed only by those
adults who aretaller or more
active, but not overweight.
•
An allowance for unsaturated
spreads and oils for cooking, or
nuts and seeds can be included
in the following quantities: 2840g per day for men less than
70 years of age, and 14-20g per
day for women and older men.
•
Milk, yoghurt, cheese and/or alternatives,
mostly reduced fat
Lean meat and poultry, fish, eggs, tofu,
nuts and seeds, and legumes/beans
Grain (cereal) foods, mostly wholegrain
and/or high cereal fibre varieties
Fruit
Vegetables and legumes/beans
1 cup (250ml)
½ cup (120ml)
2 slices (40g)
½ cup (120g)
¾ cup (200g)
1 cup (250ml)
fresh, UHT long life, reconstituted powdered milk or buttermilk
evaporated milk
or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar
ricotta cheese
yoghurt
soy, rice or other cereal drink with at least 100mg of added
calcium per 100ml
A standard serve (500-600kJ) is:
65g cooked lean meats such as beef, lamb, veal, pork, goat or
kangaroo (about 90–100g raw)*
80g cooked lean poultry such as chicken or turkey (100g raw)
100g cooked fish fillet (about 115g raw weight) or one small can of fish
2 large (120g) eggs
1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or
split peas (no added salt)
170g tofu
30g nuts, seeds, peanut or almond butter or tahini or other nut or
seed paste
*weekly limit of 455g
A standard serve (500-600kJ) is:
1 slice (40g) bread
½ medium (40g) roll or flat bread
½ cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta,
bulgur or quinoa
½ cup (120g) cooked porridge
²/³ cup (30g) wheat cereal flakes
¼ cup (30g) muesli
3 (35g) crispbreads
1 (60g) crumpet
1 small (35g) English muffin or scone
A standard serve (500kJ) is:
1 medium apple, banana, orange or pear
2 small apricots, kiwi fruits or plums
1 cup diced or canned fruit (with no added sugar)
Or only occasionally:
125ml (½ cup) fruit juice (with no added sugar)
30g dried fruit (for example, 4 dried apricot halves,
1½ tablespoons of sultanas)
A standard serve of fruit is about 150g (350kJ) or:
½ cup
1 cup
½ cup
½ medium
½ cup cooked green or orange vegetables (for example, broccoli,
spinach, carrots or pumpkin)
cooked dried or canned beans, peas or lentils
green leafy or raw salad vegetables
sweet corn
potato or other starchy vegetables
(sweet potato, taro or cassava)
1 medium tomato
*with canned varieties, choose those with no added salt
A standard serve of vegetables* is about 75g (100-350kJ) or:
SERVE SIZES
For meal ideas and advice
on how to apply the serve
sizes go to:
www.eatforhealth.gov.au
HEALTHY FOOD ALTERNATIVES
AT COMMUNITY EVENTS
Community events and fundraisers need not exist solely on sausage sizzles and hot pies. By
offering some healthy options you can meet the growing demand for healthy food and also
help promote better eating in our community.
Check the following:
Identify all the food and drink options
that will be provided at the event.
Is there a range of healthy food options
available at the event? (Preferably at
least 50% of the food provided could
be a healthy option choice).
Are healthy drink alternatives available
at the event (including water, low fat
milk and 100% fruit juice)?
Are healthy food options well promoted?
Are healthy food options affordable
and priced competitively?
If you answered no to any of these
questions consider:
Discussing
with
your
organising
committee ways you could improve the
health and nutrition of the event.
Speaking to caterers/ food vans about
what healthy options they may be able
to provide.
Providing caterers/food vans with a
list of healthier choice options such as
those recommendations outlined in this
resource.
Invite some food vans/ providers which
specialise in providing healthy food
options.
OTHER HEALTHY OPTIONS:
See also suggestions outlined under Better
Barbecuing: Rethink the Sausage Sizzle
(page 17). *Healthy recipes are included
with this Catering Resource Kit.
Exclude unhealthy foods and drinks that
are high in fat, salt and sugar and energy
(kilojoules or calories) such as:
• fried or deep fried foods, fatty sausages,
bacon or salami
• pies, pastries, sausage rolls, quiches
• butter, cream
• croissants, donuts and sweet pastries
• chips, crisps and other similar products
• chocolate, lollies and confectionary
products
• iced or cream filled biscuits, cream cakes
• soft drinks and other sugary drinks
including cordial.
11
HEALTHY FOOD & DRINK CHOICES
The following Table outlines food and
drinks associated with healthy choice or
less healthy choice options. Serve plenty
of fruit, vegetables and whole grains and
keep saturated fat, sugar and salt to a
minimum.
The Healthy Choices Catering Guidelines
for Community Organisations recommend
which foods and drinks should be served
for breakfast, morning and afternoon teas,
lunch and/or dinner and other events,
such as barbecues. The tables list a range
of food and drinks associated with healthy
choice or less healthy choice options for
different meals. If food and drink items are
served from the less healthy choice option,
it is suggested that they are provided in
limited amounts or in smaller serving sizes.
Some thoughtful preparation and planning
will ensure that you have enough food for
everyone and that it is tasty and good for
you.
The following pages contain practical,
healthy food and drink ideas that taste
good!
HEALTHY CHOICES
RECOMMENDATIONS
The following Table outlines foods which are associated with healthy choice or less
healthy choice options. Table 1 Healthy Choice Recommendations identifies these
by food group and Table 2 by meal type.
TABLE 1: HEALTHY CHOICE RECOMMENDATIONS
TYPE OF FOOD
DRINKS
HEALTHY CHOICE
Tap water
Flavoured water
Plain still and sparkling water
Soft drinks
Plain and decaffeinated coffee
Fruit drinks
Plain, decaffeinated and herbal teas
(less than 100% fruit juice)
Reduced-fat, low-fat milk or skim milk
for tea and coffee
Cordials
100% juice in small amounts (no
more than 150ml per serve)
Flavoured milks
Fruit smoothies made with real fruit
and reduced-fat, low-fat or skim milk
and/or yoghurt
FRUIT
12
LESS HEALTHY CHOICE
Whole, sliced or cut pieces of
fresh fruit
Energy and sports drinks
Alcohol (if alcohol is served it should
only be served in standard drink
portions, be consumed as per the
Australian Alcohol Guidelines see
www.alcohol.gov.au and be served
with food)
Chocolate coated dried or fresh fruits
Canned fruits with no added sugar
Canned fruit with added sugar
(packaged in syrup or jelly)
Small amounts of dried fruits
Large amounts of dried fruits
TYPE OF FOOD
VEGETABLES
HEALTHY CHOICE
Whole, sliced or cut sticks of fresh
vegetables
LESS HEALTHY CHOICE
Canned vegetables with added sugar
Canned vegetables in natural juice
Deep fried vegetables
(e.g. hot chips, tempura)
Grilled vegetables
Vegetables not drained of oil
Legumes
MEATS AND
ALTERNATIVES
Lean red meats (no visible fat)
Meat with visible fat
Lean chicken and other poultry
Cured and processed meats
(e.g. bacon, ham, salami, devon,
chicken/turkey loaf, sausages)
Eggs (boiled/poached). Quiches or
frittata made with low fat cheese
Fish and seafood
Nuts and seeds
Legumes
Beans (i.e. baked beans)
Fried (and deep fried) meats
(e.g. chicken nuggets)
Poultry with skin
Fatty stews
Pastries (e.g. sausage rolls, pies)
Wholemeal pasta, rice and noodles
Vegetable based soups
Meats, fish and seafood should be
grilled, barbequed or roasted
GRAINS
Variety of high fibre bread options,
including:
Bread
Rolls
Bagels
Baguettes
Flat breads
Wraps
Mountain breads
Cakes and slices
Fruit (e.g. raisin breads)
Croissants
Rice
Low fibre breads (e.g. refined white
breads)
Pasta
Cereals (high fibre, low sugar)
Noodles
Large muffins
Sweet filled, coated or iced biscuits
Coated, iced or filled breads/buns
Low fibre, highly processed cereals
High sugar cereals
Biscuits (plain)
Breads with saturated fat fillings e.g.
bacon, cheese
Quinoa
Pastries and danishes
Barley
Polenta
Oats
Crisp breads
Crumpets
English muffins
Small muffins
(fruit or vegetable based)
Pikelets
All grain options are to be preferably
whole grains
MILK, YOGHURT,
CHEESE AND
ALTERNATIVES
Reduced fat milk
Full fat milk
Reduced fat yoghurt
Full fat cheese
Reduced fat cheese including
cheddar, and options that are lower
in fat content such as cottage or
ricotta cheese
Full fat and high sugar yoghurt
Reduced fat, calcium enriched soy,
rice or other cereal drink
High fat and low calcium alternatives
(e.g. some soy milks)
Flavoured milks
13
HEALTHY CHOICES
MEAL RECOMMENDATIONS
Making some small changes to the food and drinks served at functions and events
can make a big a difference to the overall nutritional value. See Table 2 Healthy
Choice Meal Recommendations below.
TABLE 2: HEALTHY CHOICE MEAL RECOMMENDATIONS
TYPE OF MEAL
BREAKFAST
ITEMS
HEALTHY CHOICE
Wholegrain flakes, puffed cereals,
biscuits, porridge, and un-toasted
muesli.
Served with reduced-fat, low-fat or
skim milk (provide alternatives such
as soy milk)
Cooked breakfast – eggs scrambled,
poached, boiled or as an omelette.
Lean ham, reduced fat and reduced
salt sausages
LESS HEALTHY CHOICE
Flavoured or sweetened cereals with
added sugars, toasted muesli.
Fried foods (eggs, bacon, hash
browns)
Full fat sausages and meats
Canned fruit in syrup, fruit drinks
Honeys or syrups, peanut butter,
chocolate based spreads, cream
Grilled vegetables
(tomatoes, mushrooms, onion)
Baked beans
Vegetarian frittata
Small pancakes topped with fruit
and yoghurt
Fresh fruit
Toast and toppings – wholegrain
breads with reduced fat cream
cheese, ricotta cheese, 100%
spreadable fruit, vegemite, avocado,
fruit e.g. banana
MORNING AND
AFTERNOON
TEA
FINGER FOOD
Always provide fresh fruit
High fat and/or salty crackers
or crisp bread
Fruit platter
Salted nuts
Fruit kebabs
Fatty processed meats
(e.g. salami, Strasburg, kabana)
Vegetable sticks with vegetable or
yoghurt based dips
Full fat hard and soft cheese
Vegetable or yoghurt based dips with
toasted pita bread, wholegrain or
multigrain crackers
Dips based on full fat cream cheese
or cream
Cheese reduced fat hard and soft
types
Confectionary (including chocolate)
BAKED PRODUCTS
Mini fruit muffins
Plain, fruit based cakes
Fruit bread
Crisps, cheezels etc.
Cake style or large muffins
Iced, cream filled or chocolate
coated biscuits
Iced, cream filled or chocolate
coated cakes
Small savoury or fruit scones
Pastries such as danishes, éclairs,
tarts
Plain sweet biscuits
Doughnuts
Croissants
Macaroons
14
TYPE OF FOOD
SALADS
HEALTHY CHOICE
Salads should include a variety of
vegetables of different colours
and types. Some suggested
salads include:
Garden
Bean
Wholegrain pasta, rice or noodle
based
LESS HEALTHY CHOICE
Fried or deep fried foods such as
croutons and meats
High fat cured and processed meats
(e.g. bacon, ham, devon, salami,
chicken/turkey loaf, sausages)
Oil roasted/seasoned nuts
and/or seeds
High-fat cheese
Couscous, quinoa or barley based
High fat or saturated oils
Roasted vegetables
Large amounts of dressings
Lean meats and/or alternatives to
accompany can include:
Cream or mayonnaise based
dressings
Lean, grilled roasted or cooked in
small amounts of poly or mono
unsaturated oil
Dressings with added salt
Lean chicken (no skin)
Tinned or fresh fish and/or seafood
Legumes e.g. chickpeas, kidney
beans, cannellini beans
Egg
Cheese options that are lower in fat
to accompany can include:
Ricotta
Cottage
Healthy Choice
Hard or soft cheese
Plain and/or dry roasted, unsalted
and unfried nuts can accompany
SALAD DRESSINGS
Dressings with no or low oil including
balsamic or other vinegars, lemon
or lime juices, reduced fat yoghurts,
herbs
Low fat, low oil, no oil dressings
BBQS
Always serve salads with BBQs
Full fat sausages
BBQ vegetables
Fatty rissoles or burgers
BBQ kebabs such as zucchini,
capsicum, eggplant, pineapple,
mushroom
Meat with visible fat
Corn on the cob
Salads with full fat dressings
(e.g. mayonnaise, thousand island,
Caesar)
Reduced fat, reduced salt sausages
Bacon
Lean burgers
Vegetable patties (lentil, chickpea,
falafel)
Lean meats e.g. steak
Dressings and sauces – tomato, chilli,
mustard sauce, pesto, reduced sugar
chutney, reduced fat salad dressings
Serve dressings on the side
Small amounts only of dressings and
sauces
15
TYPE OF FOOD
HEALTHY CHOICE
PLATTERS/
CHEESE PLATE
Small serving portions of cheese
options that are lower in fat including
ricotta, cottage, feta and some hard
cheeses served with:
Wholegrain salt reduced crisp breads
and crackers
Fresh fruit and small amounts of
dried fruit
Fresh cut vegetables
Plain and/or dry roasted unsalted nuts
Full fat cheese varieties
Soft cheeses (or only served in small
amounts)
Crackers or biscuits containing
chocolate or confectionary
Chocolate coated dried fruits
Large amounts of dried fruits
Salted, coated or fried nuts
FINGER FOODS
COLD CHOICES
Lean meats (e.g. skinless chicken,
roast meats, lean ham)
Cheese reduced fat hard and soft
types. Keep the serve size small and
serve with vegetables
Dips (vegetable or yoghurt based)
Wholegrain, multigrain or plain water
crackers, pita bread, bread sticks
Vegetable sticks
Grilled or roasted vegetables such as
tomatoes, mushrooms, zucchini
Vegetable patties (e.g. lentil,
chickpea, falafel)
Roast vegetable frittata
Fresh or dried fruit
Unsalted nuts
Sushi or cold rolls
Savoury biscuits high in fat and salt
Crisps
High fat processed meats
(e.g. salami, Strasburg, bacon)
Salted nuts
HOT CHOICES
Meatballs (pork, lamb, beef, skinless
chicken or fish) served with a low fat,
low sugar dipping sauce
Marinated lean meats (e.g. chicken
pieces baked without the skin)
Grilled or roasted vegetables such as
tomatoes, mushrooms, zucchini
Vegetable patties (lentil, chickpea,
falafel)
Roast vegetable frittata
Mini quiches
Filo pastry with reduced fat cheese
and vegetables
Pizza with reduced fat cheese and
vegetable toppings
DESSERTS
16
LESS HEALTHY CHOICE
Desserts should contain fruit e.g.:
Apple strudel (made with filo pastry)
Crepes with fruit
Stewed fruit
Fruit crumble
(sprinkle rolled oats on top)
Fruit compote
Rice pudding with sultanas
(prepared with reduced fat milk)
Baked apples
Serve fresh fruit – whole, sliced and
pieces
Pies and pastries
Sausage rolls
Hot chips
Pizza with high fat toppings e.g. fatty
processed meats
Deep fried foods e.g. rice balls, spring
rolls, calamari
Crumbed and fried foods
Full fat, cream based sauces
High-fat dairy based desserts
Confectionary and/or chocolate in
addition to dessert recipes
Large serving sizes
SANDWICHES
Healthy choice options may include:
Variety of wholegrain or wholemeal,
multigrain, soy and linseed, rye etc. High
fibre bread options (e.g. lavish, flat bread,
mountain bread).
Spreads
Small amounts of low-salt, low-fat
spreads and condiments for example:
Polyunsaturated
margarine.
or
monounsaturated
Avocado.
Cottage cheese.
Ricotta cheese.
Mustards, relishes or chutneys with no
added sugar.
Fillings
Lean meats and alternatives, for example
roast beef, roast chicken, turkey or
chicken breast, tinned fish, eggs.
Cheese options that are lower in fat
including ricotta, cottage or hard cheeses.
Raw salad and vegetables.
Roasted or grilled vegetables.
BETTER BARBECUING
RETHINK THE SAUSAGE SIZZLE
S
i l
ti l partt off Australian
A t li
lif and
d with
ith some imagination
i
i ti
d
Sausage sizzles
are an essential
life
and
determination you can make them healthier!
Add vegetables – such as corn on the
cob, mushrooms or vegetable kebabs to
the barbeque!
as chickpea patties, vegetable patties,
lentil burgers or vegetarian sausages!
Always serve salads.
Serve with a variety of breads and rolls
including wholegrain and multigrain.
These are best served without butter or
margarine.
Always offer vegetarian options – such
Always serve water.
Look for low fat, lean, or Heart Foundation
Tick approved sausages and burgers.
Did you know that high
intakes of salt can increase
blood pressure and risk of
cardiovascular disease?
Don’t add salt to the
cooking and don’t offer salt
as an additional seasoning.
17
MEAT CHOICES FOR THE BARBECUE
Try different lean meats on the barbecue –
such as kangaroo, fish and low fat red meat
options.
FISH AND SEAFOOD
Ideal fish for barbecuing include: Australian
or Atlantic salmon, tuna, blue-eye trevalla,
sea mullet, flathead and leather jacket. These
varieties hold their shape while cooking.
Other great seafood options for the barbecue
include: prawns, crab, scallops, calamari, baby
octopus and mussels.
VEGETABLES ON THE BARBECUE
Cut 1cm thick slices of zucchini, capsicum,
eggplant and mushroom, coat with a marinade
or low salt sauce and cook vegetables directly
on the barbecue hotplate or grill. Vegetable
kebabs are also simple and look great!
VEGETARIAN OPTIONS
Make sure that there are vegetarian options
available – people like trying something
different and there will most likely be some
vegetarians at your event. Be sure to keep
vegetarian food separate from meat juices and
fats. Try:
Chickpea burgers, lentil burgers, vegetable
patties and barbequed vegetables.
Marinate slices of tofu or buy pre-prepared
marinated tofu.
Vegetable and haloumi kebabs.
OTHER HEALTHY OPTIONS
*Healthy barbecue recipes are included with
this Catering Resource Kit.
SAMPLE MENU PLANS
TABLE 3: HEALTHY CHOICE MEAL RECOMMENDATIONS
BREAKFAST
Iced water, tea and coffee
Variety of wholegrain bread options with condiments
Fruit platter
Reduced fat yoghurt
Poached eggs with baked beans, mushrooms, grilled tomatoes & wholegrain toast
MORNING
TEA
Iced water, tea and coffee
Wholemeal zucchini and carrot scones with low-fat, low-salt margarine or
Wholemeal fresh fruit mini muffins or
Small pikelets with low-fat, low-salt margarine and low-sugar jam or
Un-iced, un-coated, un-filled cakes, slices or biscuits or
Fruit platter with unsalted nuts
LUNCH
Iced water, tea and coffee
Selection of wholegrain sandwiches on a variety of breads and/or
Selection of salads and/or
Quiche (vegetable and/or lean meat) and/or
Sushi and rice paper rolls with lean meat, seafood and vegetable fillings
Fruit and cheese platter with cheese options that are lower in fat
AFTERNOON
TEA
Iced water, tea and coffee
Vegetable sticks with variety of dips such as hummus, eggplant or tomato salsa or
Wholemeal/wholegrain fruit bread or
Wholemeal pumpkin mini scones with low fat, low salt margarine or
Un-iced, un-coated, un-filled cakes, slices or biscuits or
Fruit or vegetable based muffins or
Antipasto plate
Fruit kebabs
DINNER
Iced water, tea and coffee
Vegetable-based soups, broths or consommés
Soups containing legumes e.g. red kidney beans, lentils, split peas, chick peas, rice
or noodles and/or
Bruschetta with diced tomatoes or mushrooms
Selection of salads and/or
Quiche (vegetable and/or lean meat) and/or
Baked vegetables including corn on the cob and/or
Small baked potatoes with a reduced fat toppings e.g. Cottage cheese or low fat
natural yoghurt and chives
Use reduced fat natural yoghurt as a healthy alternative to sour cream
Always provide water as the main drink at meetings and events.
18
QUICK CATERING GUIDE
ALWAYS PROVIDE
Vegetarian options
Fruit (in season is best)
Reduced fat milk for tea/coffee
Water as a drink
AND REQUEST
Multigrain or
wholemeal
(eg bread, rolls, wraps,
plain crackers, cakes, biscuits)
Reduced fat
cheese
(eg fillings, platters, salads
– watch the portion size)
Lean meats
(eg ham, turkey, skinless
chicken breast, roast beef
or tuna in springwater)
Different colours
and types of
vegetables
(eg fillings, salads, platters)
Healthier
spreads
(eg margarine, avocado,
hummus, tzatziki)
19
CATERING & CATERERS
CHOOSING A SUITABLE CATERER
If using a caterer for a community event, when contacting them to arrange the menu for
functions and events you should:
Explain the requirement for catering to
offer a greater choice for healthy food and
drinks. Use the previous Tables as a guide.
Provide them with some healthy food and
drink suggestions and food preparation
ideas (Tables 1, 2, 3 and 4).
Offer to send them a copy of the
Healthier Choices Catering Guidelines for
Community Organisations.
Ask them to send you a copy of the menu
prior to finalising the order.
Ensure the catering company has a
current Food Licence as required under
Food Act 2006.
SPECIAL DIETARY
REQUIREMENTS
Wh
idi catering,
t i
b mindful
i df l off varying
i dietary
di t
i
t for
f people
l with
ith diabetes,
di b t
When providing
be
requirements
vegetarians and people with food intolerances or allergies. Common foods that people are
allergic or intolerant to include wheat, gluten, nuts, eggs, soy, fish and shellfish, and milk and
milk products.
It is recommended where possible that people be provided with an opportunity to request
foods which meet their special dietary requirements.
DIABETES
VEGETARIAN
N
It is recommended that people with Diabetes
eat according to The Australian Guide to
Healthy Eating and include foods that are
low Glycaemic Index (GI). Glycaemic Index
refers to how quickly carbohydrates in
foods are broken down and absorbed in the
bloodstream. Low GI foods are broken down
more slowly than high GI foods causing a
slower increase in blood glucose, which
helps with the management of Diabetes.
Therefore it is important to include Low GI
foods for each meal offered.
Some people choose
hoose
to only eat plant
nt
based foods as a
personal choice,
e,
religious choice
or dietary
requirement
(e.g. to lower
cholesterol
levels). Therefore
ore
it is important to
include a minimum
mum of
one vegetarian choice
(preferably more)
e) for each
meal offered.5
Some Low GI foods include (but are not limited
to): multigrain bread, low fat yoghurt and
milk, most fruit, sweet potato, legumes (e.g.
baked beans), oats, pasta and basmati rice.5
Many reduced
fat foods
substitue fat
with sugar,
therefore labels
should be read
carefully.
20
FOOD INTOLERANCES
OR ALLERGENS
It is important to be aware that some people
may have food allergies that need to be
catered for. The following table outlines a
list of foods that account for the majority of
food allergies or intolerances and suggested
substitutions that may be used when
special dietary requirements and/ or food
intolerances have been disclosed. 5
People may be allergic to some of the
ingredients in the food you are serving.
Common allergens are: eggs, gluten
containing cereal, prawns and shellfish,
fish, milk, peanuts, soybeans or sesame
seeds. It’s advisable to know which
foods contain these allergens.
TABLE 4: ALLERGENS AND SUGGESTED SUBSTITUTIONS
TYPE OF FOOD
MAIN FOODS TO AVOID
SUGGESTED SUBSTITUTIONS
WHEAT
AND WHEAT
PRODUCTS
Breads, cereals, baked goods,
pasta, soy sauce, beer, all products
containing wheat flour.
Rye/buckwheat/rice bread, oats, rice,
soy/rice/corn flour, rice crackers.
GLUTEN
Breads, cereals, cakes and pasta
containing wheat, oats, barley and
rye.
Processed foods labelled gluten free,
rice/corn bread, rice, rice noodles, rice
crackers, polenta.
EGGS
AND EGG
PRODUCTS
Baked goods, mayonnaise,
commercial salad dressings,
pancakes, some pasta.
Processed foods labelled egg free,
use egg substitutes in recipes (e.g.
starchy fruits, corn starch, silken tofu,
and ground flaxseed).
MILK
AND MILK
PRODUCTS
Dairy products – milk, cheese, icecream, yoghurt, cream, cream based
soups, some baked goods.
Calcium fortified rice/oat/soy milk,
soy yoghurt, soy cheese, tofu, lactose
free milk.
SOY AND SOY
PRODUCTS
Soy beans, tofu, soy sauce, gluten
free breads and cereals, textured
vegetable protein, processed foods
including some breads.
Processed foods labelled soy free,
homemade bread, other beans and
lentils.
FISH AND
SHELLFISH
All fish, fish oil, seafood sticks,
crustaceans (e.g. prawns, crab,
lobster, crayfish), molluscs (e.g.
claims, oysters, scallops), Caesar
dressing.
Use lean meats as replacement in
recipes, flaxseed oil, other commercial
salad dressing, or yoghurt based
dressing.
21
FOOD SAFETY
INFORMATION
Food poisoning affects over five million Australians each year. Food safety refers to the
careful handling, storage and preparation of foods to reduce the risk of food poisoning. All
food handlers have a legal requirement to follow the health and hygiene requirements set
out in the Food Safety Standards (http://www.foodstandards.gov.au).
Although Australia has one of the safest
food supplies in the world, steps can still be
taken to reduce our risk of food poisoning.
Food poisoning usually occurs when food
contaminated with unsafe levels of bacteria
is eaten.
Contaminated foods often do not look,
smell or taste any different from foods
that are safe.
REDUCING THE RISK OF
FOOD POISONING
The risk of food poisoning can be reduced and even eliminated if food is carefully handled,
stored and prepared. Bacteria are most likely to multiply between 5oC (Degrees Celsius) and
60oC. This means that it is best to keep food very cold or very hot. Some suggestions to help
eliminate the risk of food poisoning include
Wash and dry hands thoroughly before
food preparation and between handling
raw and cooked foods.
Do not prepare food if feeling unwell.
Separate raw and cooked foods to
prevent cross contamination.
Use separate utensils when preparing:
Raw food to be cooked such as meat.
• Food to be eaten raw such as salad.
•
If this is not possible, wash all utensils
and chopping boards in hot soapy water
and dry before re-using.
Clean work surfaces with hot soapy
water and sanitise the surface with a
suitable food grade sanitizer.
Defrost frozen food in the fridge or
microwave and cook immediately after
thawing.
22
Do not re-freeze food.
Keep fridge temperature at or below 5oC
and freezer temperature at -18oC or less.
Ensure all food is steaming hot and
heated all the way through before
serving. This is especially important if
using a microwave.
Serve hot food hot (>600C) and cold food
cold (<50C).
Do not buy out of date or damaged food.
Store food as directed on the packaging.
Take insulated shopping bags to keep
cold and frozen food cool, and ensure
cold foods are refrigerated as soon as
possible.
Refrigerate food once delivered, don’t
leave it out.
Cover and refrigerate leftovers promptly.
KEY TIPS FOR
KEEPING CATERING SAFE
To keep your catering safe there are two
main things that you need to consider:
Protect food from contamination
(make sure food is covered at all times
with clean materials suitable to be in
contact with food).
Store risky foods (e.g. cooked meat and
foods containing meat, dairy products,
prepared fruits and vegetables, cooked
rice and pasta, cooked or processed
foods containing eggs) at the correct
temperature (cold foods 5 oC or colder
and hot foods 60 oC or hotter).
TRANSPORT OF FOOD:
Cool foods should be transported in an
insulated bag or esky and placed in the
coolest part of the vehicle (generally
not the boot).
Vehicle should be clean (free of pet
hair etc.).
Keep the journey as short as possible.
Hot or cold food that is not going to
be consumed straight away should
be placed in temperature controlled
equipment (e.g. fridge, oven etc.) as
soon as possible on arrival.
STORING AND SERVING FOOD:
Store cold food in the fridge until it is
needed.
Hot food should be eaten as soon
as possible after cooking - If storing
cooked food for later use, cool using the
following guideline:
•
From 60ºC to 21ºC – within two (2)
hours
•
From 21ºC to 5ºC – within a further
four (4) hours
When the food has stopped steaming it
can be placed in the fridge.
When reheating foods, use a heat
process that rapidly heats the food to
a temperature of 60ºC or above. This
process should not take more than two
(2) hours.
Potentially hazardous food held out of
the required temperature zone for:
•
Up to two hours is okay to use or
refrigerate (includes preparation and
serving time).
•
After four (4) hours it must be thrown
away; it is unsafe to eat (includes
preparation and serving time).
SERVING FOOD:
Before serving food ensure you have
washed and dried your hands and your
serving equipment is clean and dry.
MORE INFORMATION ON FOOD SAFETY INFORMATION
CAN BE OBTAINED AT:
QUEENSLAND HEALTH FOOD SAFETY
http://www.health.qld.gov.au/foodsafety/
PERSONAL HYGIENE FOR FOOD HANDLERS
http://www.health.qld.gov.au/foodsafety/documents/fs-4-hygiene.pdf
FOOD SAFETY WHEN OUTDOORS
http://www.health.qld.gov.au/foodsafety/documents/fs-38-outdoors.pdf
FOOD SAFETY FOR FUNDRAISING EVENTS: THE FOOD ACT 2006
http://www.health.qld.gov.au/ph/Documents/ehu/21885.pdf
23
ACKNOWLEDGMENTS
The Bundaberg Regional Council (BRC) Healthy Choices Catering Guidelines for
Community Organisations acknowledges the following resources in the development of
these Guidelines:
Heart Foundation’s A Healthier Serve: the Heart Foundation’s Guide to Healthier Catering 4
Bundaberg Regional Council Events Manual, 2007 5
National Health and Medical Research Council’s Australian Dietary Guidelines (including
the Australian Guide to Healthy Eating for Adults) 6
Healthy Together Victoria, Prevention and Population Health Branch’s Healthy Choices:
Healthy Eating Policy and Catering Guide for Workplaces 7
Queensland Aboriginal and Islander Health Council’s Catering Guidelines: Recommendations
for Implementing Healthier Catering Practices 8
Queensland Department of Justice and Attorney-General’s Healthy Choice Catering
9
Queensland Health’s A Better Choice Healthy Food and Drink Supply Strategy for
Queensland Health 10
Queensland Health Food Safety
http://www.health.qld.gov.au/foodsafety/
Healthy Eating Local Policies and Programs Quick Catering Guide
24
REFERENCES
1
Australian Bureau of Statistics (ABS). (2012). Australian Health Survey: First Results, 20112012, Australian Bureau of Statistics.
http://www.abs.gov.au/ausstats/[email protected]/Lookup/4364.0.55.001main+features12011-12
2
National Preventative Health Taskforce. 2009. Australia: the healthiest country by 2020
– National Preventative Health Strategy – the roadmap for action. Commonwealth of
Australia: Canberra.
3
National Health and Medical Research Council (NHMRC). (2011). A Review of the Evidence to
Address Targeted Questions to Inform the Revision of the Australian Dietary Guidelines.
http://www.nhmrc.gov.au/_files_nhmrc/file/publications/n55d_australian_dietary_guidelines_evidence_report.pdf
4
The Heart Foundation. (2008). A Healthier Serve, the Heart Foundation’s guide to healthier
catering, National Heart Foundation.
http://www.heartfoundation.org.au/sitecollectiondocuments/healthier-serve.pdf
5
Bundaberg Regional Council Events Manual, 2007
6
National Health and Medical Research Council (NHMRC). (2013). Australian Dietary Guidelines,
National Health and Medical Research Council: Canberra.
7
Prevention and Population Health Branch. (2013). Healthy Choices: Healthy Eating Policy
and Catering Guide for Workplaces. Healthy Together Victoria, Victoria Government.
8
Queensland Aboriginal and Islander Health Council (QAIHC). (2011). Catering Guidelines:
Recommendations for Implementing Healthier Catering Practices, Queensland Aboriginal
and Islander Health Council.
9
Queensland Department of Justice and Attorney-General (2010) Healthy Choice Catering.
http://www.deir.qld.gov.au/workplace/resources/pdfs/healthy-choice-info-sheet.pdf
10
Queensland Health. (2007). A Better Choice: Catering Guidelines for Meetings and Functions.
http://www.health.qld.gov.au/ph/documents/abetterchoice/32924.pdf
25
T: 1300 883 699 E: [email protected]
bundaberg.qld.gov.au
The Healthy for LIFE Project is funded by the Australian Government and Proudly supported by Bundaberg Regional Council