Nutritional Needs When Selecting Recipes For Different Groups Of People Flashcards
What are we aiming to do when we modify the nutritional value of recipes?
To lower the fat
To lower the sugar
To lower the salt
To increase the fibre
When modifying a recipe, you may need to…
Reduce the cost Change it to meet a specific dietary need Adapt it to meet cultural needs Change the method of cooking Change its appearance Improve the nutritional content Change its shape Improve its flavour Improve the texture
How much fat is required for a food to be seen as high in fat?
More than 17.5g per 100g
How much fat is required for a food to be seen as low in fat?
3g of fat or less per 100g
How much saturated fat is required for a food to be seen as high in saturated fats?
More than 5g per 100g
How much saturated fat is required for a food to be seen as low in saturated fat?
1.5g or less per 100g
How much sugar is required for a food to be seen as high in sugar?
More than 22.5g per 100g
How much sugar is required for a food to be seen as low in sugar?
5g or less per 100g
How much salt is required for a food to be seen as high in salt?
More than 1.5g per 100g (or 0.6g sodium)
How much salt is required for a food to be seen as low in salt?
0.3g or less per 100g (or 0.1g sodium)
How can you lower the fat in a recipe?
Change to lower fat or reduced fat dairy products e.g. skimmed/semi-skimmed milk
Use fromage frais, quark or plain yoghurt instead of cream
Use smaller amounts of stronger tasting cheese e.g. mature cheddar
Choose lean cuts of meat or cut off visible fat
Reduce the amount of butter on bread or change to a low-fat spread
How can you lower the sugar in a recipe?
Reduce the quantity of sugar used in recipes
Replace sugar with dried or fresh fruits
Use sweeteners which add flavour
How can you lower the salt in a recipe?
Make use of herbs and spices instead of salt
Purchase low salt foods
Reduce the amount of processed foods eaten e.g. ready meals, bacon, sausages
Reduce the amount of savoury snacks e.g. crisps
How can you increase the amount of fibre in a recipe?
Incorporate extra vegetables into dishes such as soups or pasta dishes
Use wholegrain cereal products e.g. wholemeal pasta, wholemeal bread
Add fresh or dried fruit to puddings, cakes and biscuit recipes
Add seeds such as sunflower and flax seeds to crumble toppings, bread, breakfast cereals, biscuit and cake mixtures
How can you change the cooking method in a recipe?
Grill or oven bake foods instead of frying
Steam fish instead of frying
Poach, bake or boil foods so that no fat is added
Use fats and oils sparingly
