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The right

ingredient
Guidelines for healthier recipes

The National Heart Foundation of Australia and the Heart Foundation of New Zealand encourage
using and promoting healthier recipes as a practical way to help everyone eat a healthy balanced diet.
Developed in consultation with key stakeholders, these recipe guidelines aim to provide the food
industry, recipe developers, chefs and others with ideas of how to make their recipes healthier.
June 2013
Acknowledgements
The National Heart Foundation of Australia and the Heart Foundation of New Zealand developed The right ingredient.
They would like to thank all of the organisations and people who provided feedback on these guidelines.
For more information on The right ingredient, contact:
Australia
For general enquiries, contact the Health Information Service
Telephone: 1300 36 27 87 (cost of a local call)
Website: www.heartfoundation.org.au/Pages/default.aspx
For Tick licensees, contact the Heart Foundation Tick Program
Level 3, 80 William Street
East Sydney NSW 2011
Telephone: +61 2 9219 2411
Website: www.heartfoundation.org.au/healthy-eating/heart-foundation-tick/pages/default.aspx
New Zealand
Heart Foundation Tick Program
National Office, 9 Kalmia Street
Ellerslie Auckland 1051
Telephone: +64 9 571 9191
Website: www.heartfoundation.org.nz/healthy-living/healthy-eating/heart-foundation-tick

The right ingredient: Guidelines for healthier recipes The National Heart Foundation of Australia
Contents


1. Introduction A framework for recipe development 2
1.1 How the recipe guidelines were developed 2
1.2 How to use these guidelines 3
1.3 Heart Foundation Tick ingredients 3
1.4 Measurements 4
1.5 Healthier cooking methods 4
2. Fruit, vegetables and legumes 5
3. Breads and grains (cereals) 6
4. Meat, poultry, fish, seafood and eggs 8
5. Milk, milk products and non-dairy alternatives 10
6. Fats and oils 12
7. Seeds, nuts and nut products 13
8. Pastries 13
9. Condiments and sauces 14
10. Other 16
11. Recipe format and image checklists 17
11.1
Recipe format 17
11.2 Images 17

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 1
1. Introduction A framework
for recipe development
Australians and New Zealanders are becoming increasingly aware of how
the food they eat affects their health. Consequently, they are changing their
eating habits to include more fruit and vegetables, more wholegrain breads and
cereals, and less saturated fat and salt. They now demand food that not only
looks and tastes good, but that is also good for them.
The National Heart Foundation of Australia and the New Zealand Heart Foundation have
developed these guidelines for food writers, home economists, food technologists, chefs
and others to use when developing, for example:
recipes
directions for use and serve suggestions on food packaging, and on menus in
restaurants, cafs, community centres and other food outlets.
We encourage using and promoting healthier recipes as a practical way to help consumers
eat a healthy balanced diet, which is essential for maintaining good health and wellbeing.
Recipes should reflect recommendations for healthy eating by using healthier cooking
methods and healthier ingredients, including:
plenty of plant foods, including vegetables, legumes, wholegrains, fruit, nuts and seeds
fats, oils and salad dressings higher in healthy monounsaturated and polyunsaturated fats
reduced fat dairy and non-dairy foods
lean meat and skinless poultry, trimmed of all visible fat
fish, including oily varieties (higher in omega-3 fatty acids), and seafood.
Minimise the use of foods high in:
unhealthy saturated and trans fats
salt (sodium).

1.1 How the recipe guidelines were developed


These guidelines incorporate our knowledge of food industry practices and foodservice,
national healthy eating guidelines from Australia and New Zealand, and the Heart
Foundations healthy eating guidelines.
Most of the work in developing these guidelines occurred between July 2012 and February
2013. Steps involved in the development included:
consultation with the food industry, recipe developers and other key stakeholders
reference to the national healthy eating guidelines:
Australia: www.eatforhealth.gov.au/
New Zealand: www.health.govt.nz/publication/food-and-nutrition-guidelines-
healthy-adults-background-paper
analysis of the nutritional profile and ingredient content of packaged foods sold in
Australian supermarkets (data collected by Aztec Australia on behalf of the National
Heart Foundation of Australia)
national food composition data analyses using Food Works 7 (version 7.0.2921)
recipe analyses (checking quantities of ingredients commonly used).

2 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
Each ingredient has been categorised into Use, Limit and Avoid based on its nutritional
profile within its food category.
Healthier ingredients tend to be lower in saturated fats, trans fats, sodium and added sugars
and higher in unsaturated fats, fibre and calcium. We assessed each ingredient individually
based on its nutritional profile compared with similar foods.

1.2 How to use these guidelines


The types and quantities of food used in recipes and serve suggestions should reflect the
national healthy eating guidelines.
The following steps outline how to use these guidelines:
Step 1: Use the ingredient tables to identify healthier ingredients in each food
category. Aim to include ingredients listed primarily in the Use columns.
Step 2: Use healthier cooking methods (see section 1.5 Healthier cooking methods
on page 4)
Step 3: Use the Recipe format and image checklists in section 11 on page 17.
Note: For serve suggestions, you do not need to specify quantities for ingredients.

Limit and Avoid ingredients


We understand that not all recipes can be developed without including less healthy
ingredients, such as those high in saturated or trans fats, salt (sodium) or added sugars.
Therefore, we have included these ingredients listed in the Limit column of the
ingredient tables, to use sparingly.
To help guide use of ingredients in the Limit column, for each ingredient we have
suggested a maximum quantity per serve. If you are using more than one Limit ingredient
in your recipe, ensure you use less than the suggested maximum quantity for each
ingredient. For example, if you are using Moroccan seasoning (containing added salt) and
stock or other salty ingredients from the Limit column, use half the suggested maximum
quantity for each salty ingredient.
Foods in the Avoid column do not meet Heart Foundation healthy eating guidelines. Use
alternative healthier ingredients instead, such as those in the Use or Limit columns or any
Tick approved product.

1.3 Heart Foundation Tick ingredients


The Heart Foundation Tick provides healthier choices for all Australians and New
Zealanders by challenging the food industry to improve the foods we eat every day.
Foods with the Heart Foundation Tick of approval have passed independent laboratory tests
to ensure they are a healthier choice compared with similar foods. Tick approved foods
must be used within the context of a healthy balanced eating pattern, as outlined in the
national healthy eating guidelines.
Developing recipes with Tick ingredients can make them even healthier. All fresh fruit and
vegetables automatically qualify for the Tick.
For a list of Tick approved ingredients, download the Tick Shopping Guide available at:
Australia: www.heartfoundation.org.au/healthy-eating/heart-foundation-tick/pages/
default.aspx, or call 1300 36 27 87
New Zealand: www.heartfoundation.org.nz/healthy-living/healthy-eating/heart-
foundation-tick/tick-club/tick-resources.

Tick Marketing Guidelines


Note: If you are using any ingredients with the Heart Foundation Tick in your recipes
you cannot reproduce the Tick logo or refer to it in your recipe or promotions. Only food
companies licensed to the Heart Foundation Tick Program are permitted to promote the
For Retail Licensees
Tick in association with a Tick approved product only (not a recipe).

National Heart Foundation of Australia Annexure A to the Tick


The right ingredient: Retailfor
Guidelines Licence Agreement
healthier recipes 3
December 2010
1.4 Measurements
Measurements used in these guidelines refer to the standard metric cup and spoon sets
approved by Standards Australia.

Standard metric cup and spoon measures


Basic cup set comprises: Basic spoon set comprises:
Cup Millilitres (mL) Spoons Millilitres (ml)
cup = 60 mL teaspoon (tsp) = 1.25 mL
cup = 80 mL teaspoon (tsp) = 2.5 mL
cup = 125 mL 1 teaspoon (tsp) = 5 mL
1 cup = 250 mL 1 tablespoon (tbsp) = 20 mL

1.5 Healthier cooking methods


Changing the way you prepare and cook food is an easy way to make recipes healthier by,
for example, reducing the amount of sodium (salt) and saturated fat they contain.
Reduce sodium (salt) in recipes: Avoid adding salt or other varieties of salt such as garlic
salt, some herb and spice mix seasonings and monosodium glutamate (MSG) to recipes.
Use alternative ingredients to add flavour, such as herbs, spices, garlic, vinegar and lemon
juice.
Reduce saturated and trans fat in recipes: When using oil for cooking, use a healthier type
(see section 6. Fats and oils on page 12). Do not deep-fry; use healthier cooking methods
instead (see table below).

Cooking methods
Use Avoid
B
 oiling Cooking methods using
unhealthy fats and oils*
S teaming
Deep-frying
M
 icrowaving
S tir-frying
P
 an frying
G
 rilling
B
 aking
C
 asseroles/stews
R
 oasting on a rack, spit or rotisserie
H
 angi (earth oven, more commonly
used in New Zealand than Australia)
* For more information, see section 6. Fats and oils on page 12.

4 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
2. Fruit, vegetables and legumes
Main meals (including salads): At least one serve of vegetables or legumes (about 75 g)
should be included in or accompany each main meal. Encourage use of:
All other dishes, e.g. snacks and desserts: At least one serve of fruit (about 150 g) or one products labelled
serve of vegetables (about 75 g) should be included in or accompany the dish.
no added salt, low
For a guide on serve sizes for fruit and vegetables, visit: salt or reduced salt,
Australia: Go for 2 & 5 website at www.eatforhealth.gov.au/food-essentials/five-food-groups where available
New Zealand: Ministry of Health Education website at www.healthed.govt.nz/health-topic/
healthy-eating. a wide variety of
different coloured
Use Limit Avoid (unless Tick approved)
seasonal fruit and
Vegetables
vegetables.
Vegetables, fresh, frozen, Vegetables, canned: with Vegetables with added
dried: nothing added added ingredients, e.g. ingredients high in saturated
Vegetables, canned: seasoned (added salt) fats such as butter or cream
unflavoured, drained and tomatoes (max. cup per Pre-cooked processed
rinsed serve) potato or vegetable
Vegetable juice: nothing Pre-cooked processed products, e.g. chips,
added potato or vegetable wedges, noisettes, balls and
products, e.g. chips, puffs: cooked in unhealthy
Any Tick approved product
wedges, noisettes, balls and oils*
puffs: cooked in healthier
oils* (max. serve size 100 g
frozen)
* For more information, see section 6. Fats and oils on page 12.
Legumes dried peas (e.g. split peas), dried beans (e.g. butter beans and broad beans),
canned beans (e.g. baked beans, kidney beans and four bean mix), chickpeas or lentils
Legumes, dried: nothing Legumes, canned: with Legumes, fried and salted
added added ingredients, not
Legumes, canned: labelled reduced salt, e.g.
unflavoured, drained and chilli beans (max. cup
rinsed per serve)
Legumes, canned: with
added ingredients, labelled
low salt or reduced salt
Any Tick approved product
Fruit
Fruit, fresh or frozen: Coconut meat, raw or dried: Fruit canned in syrup
nothing added nothing added (max. 1 tsp Fruit confectionery, e.g.
Fruit, canned or bottled in per serve) glac, glazed, candied or
unsweetened or natural Dried fruit (max. 60 g (1 crystalised
juice tbsp) per serve) Banana chips
Pie fruit, canned: nothing Fruit juice: freshly
added squeezed; unsweetened or
Fruit puree: nothing added no added sugar (max.
cup per serve)
Any Tick approved product

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 5
3. Breads and grains (cereals)
Breads: Where there are cooking directions on the pack, specify the healthier method
Encourage use (see section 1.5 Healthier cooking methods on page 4). For example, poppadums should
not be deep-fried, so specify poppadums, microwaved or oven-baked.
of wholegrain or
Flour: Where possible, use wholemeal flour or substitute half the quantity of white flour
wholemeal varieties
with wholemeal flour. To keep the recipe moist, you may need to add a little extra liquid.
of bread (and
Serving suggestions: Ensure healthier ingredients are used. For example:
breadcrumbs), crackers,
breakfast cereals, mueslis, porridge: use reduced fat milk or yoghurt, or both
pasta, rice, ready-to-eat
breakfast cereals (should breads, rolls: use spreads made from healthier oils instead of butter (see section 6.
Fats and oils, page 12).
contain at least 3 g fibre
per serve or at least 50% Use Limit Avoid (unless Tick
approved)
whole grains) and flours.
Breads
Loaf bread, rolls, pita/ Turkish bread, bagels, Bread or bread products
pocket bread, wraps, ciabatta, focaccia, bread made with added
Lebanese and mountain with added olives or sun- cheese, butter, bacon or
breads, lavash bread, dried tomatoes (max. 100 g chocolate, e.g. croissant,
matzos, panini, English- per serve) brioche
style muffins P  lain pizza bases (max. Breads, fried, e.g.
Plain breadcrumbs 110 g per serve) croutons
Any Tick approved Plain naan, chapatis, roti
product (max. 1 small (60 g) per
serve); poppadums (max. 2
poppadums (20 g) per serve)
Crumpets, scones (max.
1 (60 g) per serve)
Fruit loaf (max. 2 slices
(70 g) per serve), hot cross
buns (max. 1 (70 g) per
serve)
Tacos: hard and soft
(tortillas) (max. 30 g (2 small
hard tacos or 1 soft taco) per
serve)

6 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
Use Limit Avoid (unless Tick
approved)
Crackers, crispbreads and savoury biscuits
Rice or corn cakes: plain Crackers, crispbreads, Crackers, crispbreads:
Any Tick approved (wheat based): plain (max. flavoured
product 25 g per serve)
Rice crackers: flavoured,
including original flavour
(max. 25 g per serve)
Rice, noodles and pasta
Rice, cooked: nothing Filled pasta, e.g. tortellini, Processed flavoured
added except water ravioli (max. cup noodles and rice, e.g.
Processed rice, e.g. cooked per serve) flavoured microwaveable
microwaveable: Processed noodles: rice, regular two-minute
unflavoured reduced fat and reduced noodles
Rice paper salt (max. 1 cup cooked
per serve)
Pasta, fresh or dried:
unfilled
Wonton wrappers
Noodles, fresh or dried
Any Tick approved
product
Grains and ready-to-eat cereals
Wheat, rye, oats, pearl Breakfast cereals: toasted Breakfast cereals: sugar-,
barley, triticale, quinoa, or oven-baked in healthier honey- or chocolate-
wheatgerm, barley bran, oils*, e.g. granola (max. coated
buckwheat, bulgur, cup per serve) Breakfast cereals:
couscous, millet, oat toasted or oven-baked in
bran, polenta, corn meal, unhealthy oils*
sago, tapioca, arrowroot
Flour, all varieties
Breakfast cereals: whole
wheat, wholegrain high
fibre, e.g. plain, mixed
flakes, puffed grains,
processed grains, fruit/
flake mixtures, wheat or
oat biscuits, untoasted
muesli
Any Tick approved
product
* For more information, see section 6. Fats and oils on page 12.

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 7
4. Meat, poultry, fish,
seafood and eggs
Main meals: At least one serve of vegetables and one serve of breads, cereals or starchy
Encourage use of food should be included in or accompany each dish. For further information on serve
sizes, see the national healthy eating guidelines available at:
products labelled no
Australia: www.eatforhealth.gov.au/
added salt or reduced
salt, where available. New Zealand: www.health.govt.nz/publication/food-and-nutrition-guidelines-
healthy-adults-background-paper.
Meat: Includes beef, lamb, mutton, veal, pork, venison, rabbit, kangaroo, buffalo and
goat. All meat must specify trimmed of all visible fat or, if space is limited, at least
trimmed, in either the ingredient list or recipe instructions. The table below also
indicates those meat cuts that do not require this prefix.
Poultry: Includes chicken, turkey, duck and other game birds. All poultry must specify
skinless and either trimmed of all visible fat or, if space is limited, trimmed, in either
the ingredient list or recipe instructions.
Fish: Use standard fish names in recipes where a specific type of fish is required. For
more information, see:
Australia: Seafood Services Australia at www.seafood.net.au/
New Zealand, NZ Fish Names Index at: www.foodsafety.govt.nz/elibrary/industry/
specification-scientific-names-human-consumption//index.htm.

Use Limit Avoid (unless Tick


approved)
Meat and offal
M
 eat: nothing added, Lean ham, lean (rindless) Fatty meat cuts, e.g. spare
trimmed of all visible fat short-cut or eye rasher ribs/short ribs, neck, pork
M
 eat, minced: nothing bacon trimmed of all belly, Wagyu, lamb breast/
added, lean (10% total fat visible fat, corned beef flap, fatty/streaky bacon,
or less) (max. 30 g (about 2 thin regular mince
slices of ham or 1 bacon Processed meats, e.g.
A
 ny Tick approved
rasher) per serve) regular sausages, chorizo,
product
Reduced fat sausages salami, prosciutto or
(max. 2 small sausages pancetta, pastrami, devon,
(about 70 g) per serve) canned meats
Offal, e.g. kidney (max. Meat spreads or pastes,
1 kidney per serve), liver e.g. pat
(max. 50 g per serve) Brains and sweetbread
Meat cuts that do not require prefix trimmed of all visible fat (or trimmed) as they are
considered to be sold with most of the visible fat already removed:
Beef: fillet/tenderloin steak, eye fillet centre cut, rump medallion, round medallion,
minute steak, diced, stir-fry strips
Lamb: fillet/tenderloin, eye of shortloin/backstrap, diced, stir-fry strips
Pork: fillet/tenderloin, diced, stir-fry strips

8 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
Use Limit Avoid (unless Tick
approved)
Poultry
Poultry: nothing added, Lean sliced or shaved Poultry with skin on
skinless, trimmed of all poultry, including smoked P rocessed poultry, e.g.
visible fat (tenderloins (max. 30 g (about 2 thin sausages, crumbed/
do not require this prefix slices) per serve) battered chicken
as they are considered
to be sold with most of
the visible fat already
removed)
Poultry, minced: nothing
added, lean (10% total fat
or less)
Any Tick approved
product
Fish
Fresh or frozen fish, Anchovies, canned (max. Processed fish, e.g.
including oily varieties 2 fillets (about 5 g) per crumbed/battered
(high in omega-3 fats), serve) Fish spreads or pastes
nothing added Smoked fish (max. 50 g Canned fish in unhealthy
Fish, canned: unflavoured per serve) oil, e.g. palm oil
in spring water or Fish, canned: flavoured or
healthier oil*, drained in brine (drained) (max.
Any Tick approved 1 small can (100 g) per
product serve)
* For more information, see section 6. Fats and oils on page 12.
Eggs
Max. 2 whole eggs per Pickled eggs in brine
serve in a recipe; max. 6
whole eggs in a weekly
meal plan
Whole fresh eggs
Processed egg products
(fresh, liquid, dry,
refrigerated, shelf stable,
frozen or cooked whole
eggs): nothing added
except processing aids,
food additives and/or
water, e.g. egg whites or
whole egg powder
Any Tick approved
product

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 9
5. Milk, milk products
and non-dairy alternatives
Cream: is high in saturated fat. Healthier alternatives include:
r educed fat plain/natural yoghurt
r educed fat ricotta cheese whipped with a little icing sugar, fruit or reduced fat milk
a ny Tick approved product.
Strongly flavoured cheeses, such as parmesan and reduced fat feta, are high in saturated
fat and salt (sodium), so use sparingly, e.g. as a garnish grated or crumbled.
Use Limit Avoid (unless Tick
approved)
Milk
Reduced fat milk, long-life Reduced fat milk: Full fat milk: plain or
(UHT) milk, powdered flavoured (max. 1 cup per flavoured
milk: unflavoured serve) Regular (full fat) coconut
Reduced fat evaporated Reduced fat (or light) milk
milk: unflavoured, coconut milk (max. 2 tbsp Condensed milk (full fat)
coconut-flavoured per serve)
Soy or calcium- Reduced fat condensed
enriched non-dairy milk milk (max. 2 tbsp per
alternatives: unflavoured serve)
Buttermilk
Any Tick approved
product
Dairy/soy yoghurt and desserts
Reduced fat yoghurt: plain Reduced fat yoghurt: Any dairy/soy yoghurt
Any Tick approved flavoured (max. cup or dessert with added
product per serve) confectionery
Soy yoghurt (max. cup Regular (full fat) dairy/soy
per serve) yoghurt and desserts, e.g.
Reduced fat dairy/soy custard made with full fat
desserts, e.g. custard milk or cream, chocolate
made with reduced fat mousse
milk (max. cup per
serve)
Cream
Any Tick approved Reduced fat cream, sour Regular (full fat) cream,
product cream, cooking cream sour cream, cooking
and canned shelf stable cream, including canned
cream (max. 1 tbsp per shelf stable cream
serve) Regular (full fat) coconut
Reduced fat coconut cream
cream (max. 2 tbsp per
serve)

10 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
Use Limit Avoid (unless Tick
approved) Use reduced fat
Cheese (includes no fat, low
Cottage cheese, ricotta Reduced fat feta (max. Other full fat cheeses, e.g. fat and light where
or quark (max. 40 g per 20 g per serve) feta, blue, mascarpone
serve)
available) dairy products
Full fat cheeses, e.g. Brie, Shelf-stable cheeses, e.g.
Reduced fat cream Camembert, haloumi, cheese spread (milk, cheese, yoghurt,
cheese, spreadable cheese cream cheese, spreadable Cheese dipping sauces ice cream, custard) and
(max. 40 g per serve) cheese (max. 20 g or 1 calcium enriched soy
Mozzarella, bocconcini, tbsp per serve)
products.
edam, goats cheese (max. Full fat Cheddar and
40 g per serve) Cheddar-style cheeses,
Reduced fat Cheddar and e.g. Cheddar, Colby (max.
Cheddar-style cheeses, 20 g or 1 slice or cup
e.g. light tasty cheddar grated, per serve)
(max. 40 g per serve) Full fat hard cheeses, e.g.
Any Tick approved parmesan, pecorino (max.
product 10 g or 2 tsp per serve)
Frozen desserts dairy, soy and fruit-based
Any Tick approved Reduced fat ice cream Regular (full fat) ice
product and frozen yoghurt (max. cream
1 scoops* per serve) Frozen desserts with
Fruit-based desserts, e.g. added confectionery
sorbet (max. 1 scoops*
per serve)
* 1 scoop is equivalent to about 50 g (or 100 mL).

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 11
6. Fats and oils
Oils: Rather than stating vegetable oil, specify a healthier type of oil, e.g. canola oil or
sunflower oil (see Use column in the table below). Cooking oils labelled vegetable oil
may contain unhealthy oils, such as palm oil or coconut oil, which are higher in saturated
and trans fats.
Margarine spreads: Specify the type of margarine (refer to Use column below), such as
canola margarine or sunflower margarine, or margarine spread. Hard margarines are
higher in saturated and trans fats.
Salad dressing and mayonnaise: Provide recipe details using healthier ingredients. If
suggesting shop-bought, ideally specify Tick approved dressing/mayonnaise as other
products can be high in saturated fat and sodium (salt).

Use Limit Avoid (unless Tick


Encourage use of approved)
healthier cooking Oils
methods where H
 ealthier oils or blends Palm, coconut and palm
appropriate, such of oils, e.g. canola, kernel oils
sunflower, olive, Hydrogenated and
as using cooking
grapeseed, safflower, partially hydrogenated
spray for greasing or a sesame, soybean, vegetable oils
non-stick pan. corn, peanut, almond,
Cottonseed oil
avocado, linseed, walnut,
macadamia, rice bran oils Solid vegetable and
animal frying fats, e.g.
A
 ny Tick approved
cooking margarine,
product
tallow, copha, lard,
dripping, ghee and suet
Duck and goose fat
Edible oil spreads
M  argarine spreads made Butter
with healthier oils (see Dairy spreads
Oils above)
Lemon or garlic butter
Any Tick approved
product
Salad dressing and mayonnaise
Vinegar, e.g. red wine, Dressings and Dressings and
white wine, balsamic mayonnaises made using mayonnaises made using
vinegars reduced fat sour cream unhealthy oils, e.g. palm
Lemon or lime juice (max. 1 tbsp per serve) oil, coconut oil, or full
fat dairy products, e.g.
Dressing and mayonnaise
cream, sour cream
made with healthier oils
(max. 1 tbsp per serve, see
Oils above) or reduced
fat yoghurt
Any Tick approved
product

12 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
7. Seeds, nuts and nut products
Nuts: For all nuts, specify that they are plain, unsalted, except where not applicable,
e.g. unshelled nuts.

Use Limit Avoid (unless Tick


approved)
Seeds, nuts and nut products
Nuts and seeds: plain, no Peanut butter and other Nuts and seeds: added
added salt (raw, roasted or nut and seed spreads salt, sugar- or honey-
toasted) with added salt and sugar coated, flavoured, e.g.
Peanut butter and other (max. 1 tbsp per serve) chocolate
nut or seed spreads: no Coconut: nothing added, Regular (full fat) coconut
added salt and sugar meat (max. 1 tsp per milk or cream
Coconut water serve); reduced fat / light
coconut milk or cream
Any Tick approved
(max. 2 tbsp per serve)
product

8. Pastries
Filo pastry: Recipe instructions should specify spraying or brushing layers with healthier
oil (see section 6. Fats and oils on page 12), unsweetened fruit juice, egg white or Encourage use of pastry
reduced fat yoghurt. alternatives, such as rice,
Use Limit Avoid (unless Tick potato, bread, as pastry
approved) is high in total and
Pastries saturated fat.
Filo pastry (max. 2 sheets Puff pastry made using Shortcrust, puff and
per serve) healthier oil* (max. 1 wholemeal pastry
Any Tick approved sheet per serve) Sweet or savoury pies,
product pastries, croissants,
brioche
* For more information, see section 6. Fats and oils on page 12.

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 13
9. Condiments and sauces
Herb and spice seasonings: Where possible, provide recipe details rather than using
pre-made herb and spice seasonings, e.g. Tuscan or Moroccan seasonings, which usually
contain table salt or other varieties of salt.
S
 easoning in recipes: Because season to taste or similar usually infers adding both
salt and pepper, specify what ingredient should be used to season, e.g. black pepper,
to season or similar.
No added salt: Includes table salt and other varieties of salt, e.g. sea, rock, vegetable
or celery salt.
Limit ingredients: If using more than one ingredient from this column, reduce the
quantity for each ingredient to ensure the overall nutritional content of the recipe is
healthier.
A
 sian sauces: Are usually very high in salt (sodium), so use as little as possible in recipes.
Add extra flavour (without the extra salt) using combinations of chilli, ginger, garlic,
Chinese five spice, sesame oil, rehydrated Asian mushrooms and fresh herbs, as well as
liquids such as Chinese rice vinegar, lemon or lime juice and mirin (rice wine).
White or cheese sauces: Use healthier ingredients such as reduced fat milk, margarine
spread and reduced fat cheese.

Use Limit Avoid (unless Tick


Encourage use of approved)
products containing no Herbs, spices and flavourings
or minimal added salt by F resh or dried herbs and Herbs and spices: with Salt or other varieties of
specifying those labelled spices: no added salt added salt, e.g. Moroccan salt, e.g. monosodium
C  urry powder: no added seasoning (max. tsp per glutamate, garlic salt
no added salt, low salt serve)
salt Soup powders and
or reduced salt, where Curry powder: with added boosters
C  itrus fruit rind or juice
available. V  inegar: unseasoned
salt (max. 1 tbsp per serve) Packet seasonings
Plain and pickled Meat and fish pastes
S tock/soup: no added
vegetables: drained,
salt or reduced salt Seasoned rice vinegar
e.g. olives, gherkins,
(liquid or cube/powder
semi-dried or sun-dried
reconstituted) (max. 1 cup
tomatoes, pickled onions
per serve)
(max. 2 per serve), capers
A  ny Tick approved product (max. 2 tsp per serve)
Regular stock (max.
cup per serve, substitute
remaining volume
required with water)
Regular soup (max. cup
per serve)
Yeast extract (max. 1 tsp
per serve)

14 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
Use Limit Avoid (unless Tick
approved)
Sauces and condiments
Tomato-based cooking Tomato-based cooking White, cheese- or butter-
sauces, purees, pastes: no sauces with added salt based sauces, including
added salt (max. cup per serve) those made with full fat
Reduced salt tomato and Regular tomato and other dairy products
other table sauces, e.g. table sauces, e.g. BBQ, Gravy made from meat fat,
BBQ, brown and steak brown, tartare, seafood e.g. dripping/lard
sauces sauces (max. 1 tbsp per
Other cooking sauces: serve)
reduced salt and reduced Regular soy sauce, Tamari,
fat, e.g. white sauces fish sauce, soy bean paste
Soy sauce: reduced salt (miso) (max. 1 tsp per
(max. 2 tsp per serve) serve)
Pesto (max. 2 tsp per Asian sauces, e.g. kecap
serve) manis (sweet soy), sweet
chilli, hoisin, black bean,
Cranberry, apple and mint
oyster sauce, Indian/Thai
sauces (max. 1 tbsp per
curry pastes (max. 2 tsp
serve)
per serve or 2 tbsp serves
Chutney, mustard, 4)
horseradish cream, chilli,
Worcestershire sauce,
relish, salsa, tamarind
wasabi paste, peri peri,
extract (max. 1 tbsp per
Tabasco (max. 1 tsp per
serve)
serve)
Gravy made using meat
Pomegranate molasses
juices: fat skimmed, no
(max. 1 tsp per serve )
added salt
Finishing sauces/gravy
Any Tick approved product
(reconstituted): reduced
salt (max. 2 tbsp per serve)
Fruit spreads, jams,
marmalades (max. 2 tsp
per serve)

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 15
10. Other
A
 lcohol: Wine or other types of alcohol may be included in recipes where all or most of
the alcohol content is cooked off with the cooking process.
Use Limit Avoid (unless Tick approved)
Alcohol
A
 lcohol, cooked off for longer than Alcohol used in any other
1 hour recipes, e.g. stir-fries or cold
A
 lcohol, cooked off for minimum desserts
30 minutes (max. 2 tbsp per serve) Crme and cream liqueurs
Chocolate
Cocoa powder: no Drinking chocolate cocoa powder: C hocolate sauces
added sugars added sugars (max. 1 tbsp per C hocolate fondue
serve)
White chocolate
Cooking chocolate (max. 25 g per
D ark/milk chocolate with
serve)
added confectionery
Plain dark/milk chocolate: to
garnish or in baking only (max. 1
square (10 g) per serve)
Sweet biscuits
Any Tick approved Amaretti, biscotti or savoiardi S weet biscuits: chocolate,
product (sponge fingers) (max. 2 biscuits per cream filled, with icing or
serve) confectionery, or buttery,
Plain sweet biscuits (max. 2 small e.g. shortbread
biscuits (30g) per serve)
Sugar
All types of sugar (white, brown,
Demerara, palm) (max. 1 tsp per
serve for savoury dishes; 2 tsp per
serve for sweet dishes, e.g. 1 cup
makes 24 biscuits; cup makes 12
muffins or 1 cake that serves 12)
Maple syrup, honey, treacle
(molasses), golden syrup (max. 1
tbsp per serve)
Dips
Reduced fat yoghurt Vegetable- and fruit-based dips Full fat cream cheese dips
or legume-based (max. 1 tbsp per serve), olive-based F ull fat cheese- or cream-
dips, e.g. Tzatziki, dips (max. tbsp per serve) based dips
hommus Dips made using reduced fat or Full fat sour-cream-based
Any Tick approved extra light cream cheese or sour dips
product cream (max. 1 tbsp per serve)
Miscellaneous
Jelly (max. cup per serve)
Marshmallows (max. 2 small
marshmallows per serve)

16 The right ingredient: Guidelines for healthier recipes National Heart Foundation of Australia
11. Recipe format
and image checklists
11.1 Recipe format
4 Recipes are easy to prepare and incorporate affordable, nutritious ingredients
that are readily available to target group.
4 Where ingredients are not readily available, alternatives are provided where
possible.
4 Recipes specify ingredients or products that have reduced fat or salt, no
added salt or sugar and are made with healthier oils.
4 S erve suggestions accompany the recipe, where relevant.
4 Metric weight or household measures (e.g. cups, teaspoons, tablespoons) are
specified for ingredients.
4 Simple steps are used for the recipe instructions and, where possible, each
step describes one action.
4 Remember to include all ingredients mentioned in the ingredients list (e.g.
oils, seasoning).
4 Recipes indicate the number of serves per recipe.
4 P
 reparation and cooking times are based on estimates of the time it would
take a person who is familiar with cooking but not an expert to complete the
steps.
11.2 Images
4 I mages are consistent with the recipe, including in terms of serve size (if
separate portions shown) and serve suggestions.
4 Images exclude all Avoid ingredients, including salt (grains, flakes, crystals)
and salt shaker or dish; cream; or butter. For example, if the image includes
serve suggestions such as slice of wholegrain bread with spread for a soup
or jug of cream for a dessert, healthier alternatives (from the Use or Limit
categories) must be included in the recipe and shown in the images instead.
4 If alcohol is included, it is not to be the focus of the image, i.e. it should be in
the background behind the dish. The quantity of alcohol in the glass should
represent a standard drink. For guidelines on what constitutes a standard
drink, see:

Australia: the National Health and Medical Research Council (NHMRC)
guidelines available at www.nhmrc.gov.au/your-health/alcohol-
guidelines

New Zealand: www.alcohol.org.nz/alcohol-you/your-drinking-okay/
low-risk-alcohol-drinking-advice.
4 I ngredients/food/products used in images, such as in the fridge or on a bench,
are healthier choices and shown in appropriate serve sizes.

National Heart Foundation of Australia The right ingredient: Guidelines for healthier recipes 17
For heart health information
1300 36 27 87
www.heartfoundation.org.au

2013 National Heart Foundation of Australia ABN 98 008 419 761


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Heart Foundation of Australia (national office). Enquiries concerning permissions should be directed to copyright@heartfoundation.org.au.
ISBN 978-1-74345-045-1
PRO-146
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consult your healthcare provider if you have, or suspect you have, a health problem. The health information provided has been developed by the
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developed from a variety of sources including, but not limited to, collaborations with third parties and information provided by third parties under
licence. It is not an endorsement of any organisation, product or service.
While care has been taken in preparing the content of this material, the National Heart Foundation of Australia, its employees and related
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