Making meals and snacks healthier

Making some healthier choices at breakfast time can help you stay full until your next meal:

• whole grain versions of starchy foods such as cereals and bread, are good choices as they're higher in fibre
• porridge oats are a healthy breakfast option and cooking with a low-fat pasteurised dairy (or dairy alternative) product instead of buttermilk or full fat milk is a healthier choice
• jam and other sweet spreads, such as chocolate spread or syrup, are high in sugar, so if you normally choose these, you could try a lower-fat spread, reduced-sugar jam, sliced fruit or low-fat cream cheese instead 
• adding some fruit, such as banana or berries to cereal, can help you reach your 5 a day
• one small glass (150ml) of unsweetened fruit juice can only count as one of your five a day, as it is high in sugar
• if you have milk in your cup of tea or coffee, using low fat pasteurised milk (semi skimmed, 1% or skimmed) can be a healthier option than whole milk

Cooked breakfast items, like bacon and sausages, can be high in fat and salt. Rather than frying food, try grilling, boiling and poaching instead, as this can reduce the fat content of your food. Adding some vegetables, such as grilled tomatoes or mushrooms, can fill up your plate and help you meet your 5 a day.

Lunch or dinner are often the main meals of the day, so the same healthy tips can be applied to both. Basing your meal on starchy foods (such as rice, pasta and potatoes) and vegetables is a great way to make them healthier: 

• wholegrain versions of starchy foods, like rice and pasta, are great choices as they are higher in fibre than white
• leaving the skin on potatoes, sweet potatoes or yams provides extra fibre 
• if you prefer white bread, 50/50 varieties could be a good choice
• adding some fruit or vegetables, such as salad in a sandwich, or a side of frozen peas or carrot sticks, can help you reach your 5 a day
• big bags of frozen peas and carrots last a long time and are quick and easy to add to meals 
• lean meats like skinless turkey and chicken, or fish such as tuna, are healthy, low-fat choices for fillings in baked potatoes or sandwiches
• unsmoked meats are a healthier option than smoked as they have less salt
• rather than frying, cooking techniques such as grilling, boiling and poaching can reduce the fat content of your food 
• adding less fat when cooking, such as oil when frying, or butter with potatoes, and using vegetable oil instead of coconut oil, lard, butter or ghee, are healthier choices
• although boiling potatoes is the best option, baked chips are healthier than fried and the chunkier the chip the better -  thinner ones have a larger surface area and absorb more fat
• tomato or vegetable-based sauces tend to be lower in fat than creamier ones, such as those made with ghee or coconut milk and if buying a jar of sauce, check for those with added vegetables
• adding an extra tin of tomatoes or carton of passata can make sauces go further and feed more
• lower fat and lower sugar options of dairy products (or dairy free alternatives) such as lower fat cheese or yogurt are a healthier choice than full fat
• sauces like soy sauce or fish sauce, and stock cubes, can be high in salt- consider using a little less or look for lower salt options
• if adding sauce (e.g. mayonnaise or ketchup) or a salad dressing, using a small amount is best as these can be high in fat, sugar and salt

It’s important to remember that desserts are often high in calories, fat and sugar. If you would like to have dessert, here are some tips on making healthier choices:

• fruit is a good option for dessert and another chance to get one of your 5 a day
• consider having a hot drink instead of dessert
• you can make dessert feel special by having some "dessert free days" – turn it into something to look forward to rather than an everyday habit
• making your own dessert gives you the freedom to choose ingredients and create something the way you like it. Parent Club has some dessert recipes you could try.

Healthy snack ideas include:

• a piece of fruit
• vegetable sticks with low fat natural yoghurt or reduced fat houmous 
• a slice of toast with reduced fat soft cheese, a thin spread of reduced sugar jam or some chopped fruit 
• low fat natural yoghurt with chopped fruit
• rice cakes with a thin spread of peanut butter
• a bowl of wholegrain cereal such as wheat-bisks

Other suggestions for making healthier snack swaps:

• plain unsalted popcorn instead of crisps 
• plain unsalted nuts and dried fruit instead of salted nuts (remember that nuts are high in fat, so a small handful is best)
• sliced apple and crunchy peanut butter instead of biscuits
• savoury biscuit with a thin layer of low-fat cheese spread instead of sweet biscuits

Each of us should drink 6-8 glasses of fluid each day. It’s better if this is mainly water, but tea and coffee also count.

No added sugar drinks, including those with sweeteners, can be a useful swap for full sugar drinks if you are trying to reduce your calorie intake. However, over time you may wish to reduce these, especially if you're drinking them frequently. 

• one small glass (150ml) of fruit juice can only count as one of your five a day, as it is high in sugar
• instead of having drinks sweetened with sugar or sweeteners, try adding your favourite fruit to some fizzy water
• swap milkshake drinks for pasteurised skimmed or semi-skimmed milk
• if you have non-dairy alternative drinks such as almond or soy milk, picking a lower fat or sugar option, with added vitamins and minerals is a healthier choice