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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