fuElled4Life caTerinG guIde foR earlY chIldhooD edUcatioN seRviceS

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coNtentSWhat is Fuelled4life? .......................................................................................................................... 2

Why healthy eating in Early Childhood Education services? ............................................... 2

Menu planning for children aged 1-5 ............................................................................................ 2

Step 1: Plan healthy menus to ensure children’s

nutrient needs are met (children aged 1-5) ................................................................................ 3

Review your menu .............................................................................................................................. 5

Ideas for menu planning ................................................................................................................... 6

Step 2: Prepare food in a manner that maintains

and enhances nutritional value ..................................................................................................... 11

Modify recipes to make them healthier ..................................................................................... 18

Healthy meals on a budget ............................................................................................................ 19

Tips to make your food go a little further ................................................................................. 19

Seasonal vegetables and fruit planner ..................................................................................... 20

Vege and fruit up your meals ........................................................................................................ 21

Snack ideas ........................................................................................................................................ 22

Reducing waste in the kitchen .................................................................................................... 23

Safe food handling practices in ECE services ........................................................................ 23

Appendix 1: Menu planning template ....................................................................................... 25

Appendix 2: Review your menu ................................................................................................. 26

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whAt is fuElled4liFe?*Fuelled4life is all about young people getting a good start to life through access to healthier food and drinks. It aims to:

1. Inspire Early Childhood Education (ECE) services to provide tasty, nutritious foods and drinks

2. Encourage the food industry to produce and supply healthier products that young people will want to consume.

Many ECE service communities are aware of the important links between food, health and learning, and are taking steps

to improve their food and nutrition environments. Off ering healthy foods and drinks within the ECE service environment

signifi cantly contributes to the nutrition of children and young people.

Consuming healthy foods and drinks every day not only improves children’s overall health but can also improve their

learning and behaviour.

* Fuelled4life is the brand name for the Ministry of Health’s (MoH) Food and Beverage Classifi cation System (FBCS).

whY heaLthy EatinG in Early chilDhood educAtion servicEs?1. Eating healthy food in early childhood has an eff ect on children’s growth, behaviour and health. Evidence shows that:

• breastfeeding provides optimum nutrition for infants

• breastfeeding assists infants’ physical and emotional development

• it’s important not to introduce solids too early because babies can’t swallow well enough until 4-6 months old, their

kidneys and digestion are not developed enough to cope with solid foods, and they may be more likely to get eczema,

food allergies or respiratory infections

• infants and toddlers who are defi cient in iron can have permanent and potentially irreversible impaired growth and

intellectual and motor performance, including basic learning skills

• obese children are more likely to become obese adults, especially if their parents are obese.

2. Many children spend all day at an ECE service, so it is important that the food being provided is nutritionally adequate.

All nutrients required for activity, growth and development are provided by the foods and drinks consumed. Since babies,

toddlers and young children can only eat what they are given, the responsibility lies with all carers, including those at the

ECE service, to ensure the food children are given meets their nutritional needs.

3. Early childhood is a time when lifelong eating habits are being formed. ECE services can play an important role in creating

a culture of healthy eating and in helping children to develop the healthy food behaviours that will support them to grow

into healthy adults.

meNu plAnninG for chilDren Aged 1-5 1

Reviewing and planning a new menu may seem daunting at fi rst. But breaking the process down into logical steps and

following this guide will make the task simpler.

Providing a healthy food service involves:

Step 1: Plan healthy menus to ensure children’s nutrient needs are met.

Step 2: Prepare food in a manner that maintains and enhances its

nutritional value by:

– selecting appropriate foods and ingredients (with an

emphasis on everyday foods)

– preparing and cooking foods in ways that maintain

or enhance their nutritional value

– modifying recipes to make them healthier

– observing food safety guidelines

– ensuring that food tastes good, looks good and is good for the

children in your care.

Step 3: Promote healthy eating habits (see Fuelled4life Nutrition Guide for Early Childhood Education Services, page 15).

1 For children up to one year old, follow the Ministry of Health’s brochure Eating for Healthy Babies and Toddlers from Birth to 2 Years Old rev. ed. (2013).

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steP 1 : plAn heAlthy menuS to EnsurE chiLdren’S nutRient needS are met (ChildRen ageD 1-5)1

Good menu planning ensures that children’s nutritional needs are met. It should also ensure that meals are varied, acceptable

to the children, within budget and easy to prepare. Menu planning works best when it involves staff and parents.

Not all ECE services will provide all the meals and snacks for children each day. The following advice is primarily for those

that do provide a full food service. However, if you provide a partial food service (eg. morning and afternoon tea only), much

of the advice will still apply.

Menu structure

A cycle menu (a menu for a set number of days that is planned and then repeated) is recommended. Some ECE services

will use a two-week cycle, others may prefer a four- to six-week cycle. Choose the cycle that best suits the ECE service.

It is useful to develop summer and winter cycle menus to refl ect seasonal variations both in foods and in food prices.

A menu planning template may be useful (see Appendix 1).

What to consider when menu planning

CHARACTERISTICS OF THE CHILDREN

• special needs, such as allergies

• cultural and religious backgrounds

• the ages and developmental needs of the children (up to 1 year or 1-5 years old)

NUTRITIONAL REQUIREMENTS

• the length of time children attend

• the recommended servings per day from each food group

AVAILABLE RESOURCES

• budget and staffi ng

• cooking facilities

• food storage facilities

CHARACTERISTICS OF THE FOOD

• texture and fl avour

• increasing variety

• its appeal to children from all cultures

• fun

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General menu-planning tips

• expand children’s food choices by introducing new foods with familiar foods

• aim for variety from day to day and week to week

• use tried and tested recipes that work for the situation

• take note of foods that are popular and unpopular

• seek input from parents

• make menus available to parents and ensure that these are a true record of what is off ered

A planning template

Menu Week

Pānui Kai __________________

(Appendix 1 has a version for photocopying)

MONDAY

RāhinaTUESDAY

RātuaWEDNESDAY

RāapaTHURSDAY

RāpareFRIDAY

Rāmere

Morning tea

Kai ō te ata

Snack

Drink

Ngā Inu

Lunch

Kai ō te tina

Main dish

Extras

Drink

Ngā Inu

Afternoon tea

Kai ō te ahiahi

Snack

Drink

Ngā Inu

WHEN USING THIS TEMPLATE FOR MENU PLANNING:

• Complete two weeks at a time

• Fill in the main lunch dishes fi rst

Over the two weeks, try to include:

– red meat (beef/lamb/pork) four times

– white meat (chicken/fi sh) three times

– vegetarian dishes at least twice

• Add in lunch extras, for example, vegetables,

fruit or milk products

• Add morning and afternoon snacks

• Add the drinks last

• Add up the number of servings from each of the

food groups to ensure that nutrient needs are met

(see Fuelled4life Nutrition Guide for Early Childhood Education Services, page 4)

• Review your menu (see next page).

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reView Your MenuAre some of the children attending the ECE service for eight hours a day? If the answer is yes, use the table below to see how

your menu compares with the food group guidelines outlined in Fuelled4life Nutrition Guide for Early Childhood Education Services, page 3.

Remember that children attending the ECE service for eight hours or more need to have at least half of their daily

requirements from each of the four food groups while at the centre.

Step 1: Count how many servings from each of the food groups the menu provides each day, using the serving size examples

in Fuelled4life Nutrition Guide for Early Childhood Education Services, page 4.

Step 2: Record the fi gures in the table below.

Step 3: Compare the fi gures with the recommended number of servings in the last column. The menu should provide the

recommended number of servings for each of the food groups each day of the week.

Reviewing Template(Appendix 2 has a version for photocopying)

Food group MONDAY

RāhinaTUESDAY

RātuaWEDNESDAY

RāapaTHURSDAY

RāpareFRIDAY

Rāmere

Recommended

no. of servings for

children 2-5 years

Breads and cereals

Ngā kai paraoa2+

Vegetables

Hua whenua1+

Fruit

Hua rāku1+

Milk and milk products

He miraka me ngā mokokai miraka

1-1 ½

Lean meats, chicken,

seafood, eggs and dried

beans, peas and lentils

He m ti whēroki, heihei, kai moana, p ni maroke, nati hēki rānei

½-1

For serving sizes see page 4 of Fuelled4life Nutrition Guide for Early Childhood Education Services.

Other items to check:

• bread – wholemeal/

wholegrain bread

available daily

• water – always available

• no occasional foods

• vegetable oil used for

cooking

• vegetable oil spread

(not butter) for spread

• no deep-frying

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idEas fOr meNu plAnningLunches

• Children need a lunch that is enjoyable and contributes to their daily food requirements. For this reason, it should be

planned as a main meal

• A balanced, healthy lunch should be low in salt, sugar and fat

• Try to provide something from each of the four food groups. If you are not able to do this, make sure you make up for

it in morning or afternoon snacks

• Healthy recipes are provided at www.fuelled4life.org.nz/recipes

A LUNCH SHOULD INCLUDE:

• Main dish

• Extras – bread, vegetables, fruit, milk products, etc.

• Drink

EXAMPLES OF MAIN DISHES

SUITABLE CHOICES

Savoury mince Lasagne Homemade fi sh fi ngers Vegetable fried rice

Shepherd’s pie Munch and crunch plates Homemade fi sh cakes Frittata

Bolognese Cold chicken salad Macaroni cheese Scrambled egg

Lentil pie Casseroles Tuna and pasta bake Homemade pizza

Hamburgers Chicken, pork or beef stir-fry Devilled chicken drumsticks Cheese toasties (with baked

beans, spaghetti, creamed

corn)

Filled rolls

Meatballs Roast chicken Cold meat

Meat loaf Fish pie Soup (thick vegetable)

Oven-baked wedges

with dips

Mixed salads

Toasties Burritos

Sandwiches Pita pockets

Falafel (baked) Wraps

EXAMPLES OF EXTRAS

SUITABLE CHOICES

Wholemeal bread and/or toast Raw vegetable sticks Stewed fruit Frozen fruit

Raisin bread Steamed vegetables Canned fruit (in juice) Cocoa rice

Yoghurt Mashed vegetables Fresh fruit Fruit crumble/sponge

Creamed rice Stir-fried vegetables Fruit platters Custard

Cheese Dried fruit Fruit salad Baked pudding

EXAMPLES OF DRINKS – OFFER WATER AT ALL MEALS

SUITABLE CHOICES

Water Milk Fruit smoothies

Snacks

• Be sure to include morning and afternoon tea in your

menus. Young children have small stomachs, so they

need to eat little and often.

• Snacks should be healthy: choose snacks that are high

in essential nutrients and low in fat and/or sugar.

• Ensure that snacks complement meals in terms of

meeting food group requirements and variety in

fl avours, colours and temperatures.

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EXAMPLES OF SNACKS

SUITABLE CHOICES

Fresh fruit Dips or salsa Crumpets Wholemeal crackers

Canned or stewed fruit

(with no added sugar)

Frozen fruit

Raw vegetable sticks/pieces

Cheese Muffi n splits Plain popcorn

Yoghurt and/or frozen yoghurt

Mini fruit muffi ns

Savoury scones

Pikelets and/or pancakes

Wholemeal mini sandwiches Hard-boiled eggs

Raisin toast fi ngers Pieces of lean meat or

chickenCheese toasties

Celery sticks with peanut

butter

Rice crackers

DrinksChildren need around 1 litre of fl uid each day. Those attending the ECE service for eight hours should drink at least half this quantity.

Serve drinks with lunch and snacks and ensure that water is always available.

BreakfastBreakfast is not commonly served in ECE services, but some centres may provide it.

Breakfast is an important meal for children. Not only does it provide both kilojoules (energy) and nutrients, but eating breakfast has also been linked to improved educational performance in school-aged children.

A GOOD BREAKFAST FORMULA

Cereal* with milk and fruit

Toast with a small amount of spread

Glass of milk

*When choosing cereals, check the Fuelled4life Nutrition Guide for ECE Services, page 10. Wheat biscuits and porridge are good choices.

Menu planning for children with special food needs• For more information on catering for children with special food needs, see the sections on vegetarian eating (page 17)

and food allergies (page 19) in the Fuelled4life Nutrition Guide for Early Childhood Education Services.

• Be guided by the child’s parents

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Sample MenusThe Heart Foundation-run Healthy Heart Award programme encourages ECE services to make positive changes around food, nutrition and physical activity.

The Healthy Heart Award has three levels of awards (or achievements); Rito, Whānau and Pā-Harakeke. The following sample menus are based on these awards.

The recipes of the underlined items are located at www.fuelled4life.org.nz/recipes

SAMPLE MENU THAT MEETS RITO LEVEL OF THE HEART FOUNDATION’S HEALTHY HEART AWARD

Morning tea Lunch Afternoon tea

MONDAYRāhina

Water or plain milk

Mini ham & cheese sandwiches

Seasonal fruit

Water

Savoury Mince

(includes kumara and peas)

Water or plain milk

Pikelets with jam

Seasonal fruit

TUESDAYRātua

Water or plain milk

Healthy Scones

Seasonal fruit

Water

Full O’beans Pizza

(with tomato & capsicum)

Healthy Wedges

(potatoes, pumpkin, kumara)

Water or plain milk

Plain Popcorn

Seasonal vegetables with

Beetroot Dip

WEDNESDAYRāapa

Water or plain milk

Crackers with cheese

Seasonal vegetables with Onion Dip

Water

Make Your Own Wraps with tuna

or egg

Water or plain milk

Raisin or fruit toast with margarine

Seasonal fruit

THURSDAYRāpare

Water or plain milk

Apricot Loaf

Seasonal fruit and vegetables

Water

Chicken Chop Suey

Vegie Noodle Stir-fry

Water or plain milk

Seasonal fruit with dipping yoghurt

FRIDAYRāmere

Water or plain milk

Munch & Crunch Platter

Water

Macaroni & Cheese

(including peas and corn)

Water or plain milk

Seasonal fruit and creamed rice

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SAMPLE MENU THAT MEETS WHĀNAU LEVEL OF THE HEART FOUNDATION’S HEALTHY HEART AWARD

Morning tea Lunch Afternoon tea

MONDAYRāhina

Water or plain milk

Cheesie Tomato Toast Fingers

Seasonal fruit

Water

Meatballs (including courgette

and carrot) with Homemade Pasta

Sauce & spaghetti

Water or plain milk

Plain Popcorn

TUESDAYRātua

Water or plain milk

Mini Banana & Date Muffi ns

Seasonal fruit

Water

Baked beans with grated cheese

and wholemeal toast

Tomato & Cucumber wedges

Water or plain milk

Bugs On A Log

Seasonal fruit

WEDNESDAYRāapa

Water or plain milk

Roasted Carrot & Cumin Dip with

rice crackers

Seasonal fruit

Water

Fish Pie

Salad Plate

Water or plain milk

Mini lettuce, egg and ham

wholemeal sandwiches

Seasonal fruit

THURSDAYRāpare

Water or plain milk

Crackers with cheese

Seasonal fruit

Water

Beef Burgers (including salad)

Water or plain milk

Seasonal fruit with yoghurt dip

Plain wholemeal crackers

FRIDAYRāmere

Water or plain milk

Banana Toastie

Water

Mexican Chicken Roll Ups

Water or plain milk

Creamed rice

Seasonal fruit

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SAMPLE MENU THAT MEETS PĀ-HARAKEKE LEVEL OF THE HEART FOUNDATION’S HEALTHY HEART AWARD

Morning tea Lunch Afternoon tea

MONDAYRāhina

Water or plain milk

Cottage cheese dip with carrots,

celery, cucumber and wholemeal

pita triangles

Water

Homemade Fish Fingers

Savoury Vege Cakes

(kumara, carrot, mushroom, peas)

or baked kumara chips

Water or plain milk

Seasonal fruit

Fruit toast

TUESDAYRātua

Water or plain milk

Monkey Rolls

Water

Canteen Cottage Pie

(including mixed vegetables)

Water or plain milk

Fruit Jelly Cups

Plain wholemeal crackers

WEDNESDAYRāapa

Water or plain milk

Fruit Crumble with yoghurt

Water

Corn & Lentil Fritters

Healthy Wedges

Water or plain milk

Avocado on wholemeal toast

THURSDAYRāpare

Water or plain milk

Custard

Seasonal fruit

Water

Baked Chicken Frittata

Mashed kumara

Water or plain milk

Corn & Cheese Roll Ups with

wholemeal bread

Seasonal fruit

FRIDAYRāmere

Water or plain milk

Oaty Slice

Seasonal fruit

Water

Meat & Bean Loaf

(non-sausage meat)

Water or plain milk

Semolina

Seasonal fruit

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steP 2: prEpare food in a mannEr thAt maIntaiNs anD enhAnces nutrItionAl valUeOnce you have planned the menu, the next step is to prepare food in a way that maintains or enhances its nutritional value.

This involves:

• selecting appropriate foods and ingredients (with an emphasis on everyday foods)

• modifying recipes to make them healthier

• handling and cooking food safely.

Selecting appropriate foods and ingredients

Selecting appropriate ingredients is critical to the preparation of healthy food.

The following guidelines should help with this often challenging task.

• Most food choices should come from the four food groups. Use the quick reference tables (Fuelled4life Nutrition Guide for Early Childhood Education Services, page 7) and choose from the everyday category where possible.

• Restrict the use of highly processed foods and occasional foods to avoid the least healthy varieties.

• Catering packs of some products may not have a nutrition information panel. Use the ingredients list on the pack for an

indication of the fat, salt and sugar content. Ingredients are always listed in descending order of quantity, so ingredients

listed fi rst will make up the greatest part of the product.

BASE YOUR COOKING AROUND THESE BASIC INGREDIENTS

Wholegrain, wholemeal or

high-fi bre versions of breads

Wholemeal fl our

Rolled oats

Rice

Pasta

Couscous

Fresh fruit and vegetables

Frozen fruit and vegetables

Dried fruit

Canned fruit and vegetables

(with no added sugar)

Lean meat and poultry

Fresh fi sh and seafood

Canned fi sh in spring water

or brine

Dried or canned pulses

(lentils, kidney beans, butter

beans, chickpeas)

Baked beans or Mexican

beans (mild)

Eggs

Milk

Lower fat hard cheeses,

such as edam, reduced-fat

cheddar

Low-fat cheese, such as

cottage and ricotta.

INGREDIENT CHECKLIST

Use the following ingredient checklist to choose healthier alternatives to commonly used foods.

INGREDIENT OR FOOD SUGGESTED ALTERNATIVES RESULT

Bread, pita bread, wraps Wholemeal or wholegrain varieties. More fi bre

Breadcrumbs – white Wholemeal breadcrumbs. More fi bre

Butter Vegetable margarine or oil.

Use a minimum amount.

Less saturated fat

Canned vegetables No-added-salt varieties. Less salt

Casseroles To thicken, add rice, barley or oats. More fi bre

Cheddar cheese Lower fat hard cheese, eg. edam, mozzarella, reduced-fat cheddar. Less fat

Chutney or pickle Reduced-salt varieties where available.

Use sparingly.

Less salt and

sugar

Coconut cream Reduce the amount. Light coconut cream or milk or dilute coconut

cream with low-fat milk.

Light evaporated milk plus coconut essence (or coconut-fl avoured

evaporated milk).

Low-fat yoghurt mixed with small amounts of desiccated coconut.

Less fat

Cream Reduced-fat cream (if whipping is not required). Whipped cream mixed

half-and-half with plain yoghurt. For creamy casseroles, plain yoghurt

mixed with a little fl our and added at the last minute.

Less fat

Cream cheese Low-fat soft cheese, eg. cottage cheese, ricotta, quark,

low-fat cream cheese.

Less fat

Evaporated milk – full cream Lower fat or light evaporated milk. Less fat

Fish – canned Canned in water. Less fat and salt

Flour Wholemeal fl our or half white, half wholemeal. More fi bre

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French dressing Vinaigrettes or no-oil commercial dressings.

Your own interesting combination of vinegars, fruit juices, herbs and

spices (see www.fuelled4life.org.nz for recipes).

Less fat

Fruit

– canned

– fresh

Non-sweetened or canned in own juice.

Peel fresh fruit only when necessary.

Less sugar

More fi bre

Icing No icing or dust sparingly with icing sugar. Less sugar

Icing – cream cheese Ricotta cheese blended with yoghurt and honey. Less sugar and fat

Margarine and spreads or oil Reduce the amount if possible.

Oil sprays for frying and/or browning.

Low-salt margarines and spreads.

Less fat

Less salt

Mayonnaise, salad dressings Reduced-fat mayonnaise.

Standard mayonnaise and dressings diluted with low-fat yoghurt or milk.

Less fat

Meat Lean meats with visible fat removed.

Reduced quantity by extending with dried beans, peas or lentils, rice,

pasta or vegetables.

Less fat

Milk Reduced- or low-fat milk. Less fat

Peanut butter and other nut

spreads

No added salt and sugar varities.

Use spreads in small amounts.

Less salt and fat

Poultry Remove skin before serving (before cooking if moist methods,

such as casseroles, after cooking if grilling or roasting).

Less fat

Salami and bacon Lowest fat versions with visible fat trimmed. Use very small amounts,

and only use them to fl avour dishes.

Less fat and salt

Salt Use sparingly; use iodised salt.

Add fl avour with herbs, spices, lemon juice and pepper.

Less salt

Sauces Use stocks, water, fruit juice, low-fat milk or yoghurt thickened with

fl our, cornfl our or arrowroot.

Less fat

Sauces – commercial Use very small amounts.

Low-fat or low-salt varieties.

Less fat and salt

Sauces – tomato, sweet chilli,

barbecue, satay/peanut

Use sparingly. Choose reduced-salt varieties where available. Less salt

Sausages and sausage meat Reduce the amount and extend it with rice, pasta, legumes, bread

or vegetables.

Do not add fat when cooking.

Choose lean versions of sausages.

Boil sausages before cooking.

Less fat,

more fi bre

Spreads – jam, honey, yeast

spreads

Use sparingly. Serve with bread-based food. Less sugar

Less salt

Sour cream Unsweetened low-fat yoghurt or small amounts of reduced-fat

sour cream.

Less fat

Soy, fi sh, oyster and other

Asian sauces

Low-salt varieties.

Reduce the amount used.

Less salt

Stock cube Home-made stock.

Use vegetable cooking water.

Less salt

Sugar or honey or golden

syrup

Reduce usage where possible. Less sugar

Vegetables – fresh Peel them only when necessary. Do not add salt. More fi bre

Less salt

Yoghurt Reduced-fat versions. Less fat

13

PREPARATION AND COOKING METHODS

Once you have selected healthy ingredients, the next stage is to put them together in ways that maintain or enhance

their goodness.

The following checklist will help.

FOODS HEALTHY PREPARATION AND COOKING GUIDELINES

MAIN MEAL ITEMS

Savoury mince

Bolognese sauce

Use lean mince.

Brown in a non-stick pan and drain any fat.

Have at least half the mixture made up of vegetables (grated or diced).

Use a minimum quantity of vegetable oil for browning vegetables.

Do not add salt or strong seasonings.

Use a little tomato sauce or paste for fl avour.

Shepherd’s pie Prepare the meat component as for savoury mince.

Mash the potato with a minimum of added fat.

Use reduced-fat milk and margarine (small quantity only) to mash the potato.

Do not add salt or pepper to the mashed potato.

Hamburgers Purchase lower-fat meat patties or make your own.

If making your own, use lean mince.

Bulk out the mixture with breadcrumbs (bread from the everyday category) and/or rolled

oats.

Add grated or fi nely chopped vegetables, eg. onion, carrot, parsnip, courgette or kūmara.

Add a little tomato paste or tomato sauce for fl avour.

Grill, bake or fry them, using spray oil in a non-stick pan or on a hot plate.

Meatballs Prepare these as for hamburgers.

Bake or microwave them rather than frying.

Drain away fat and juice.

Serve these with commercial or home-made low-fat sauce, eg. tomato sauce

Meat loaf Prepare the mixture as for hamburgers, place it in a loaf tin and bake it.

Home-made sausage rolls Prepare the meat mixture using mince, not sausage meat; follow the guidelines for

hamburgers and meat loaf.

Use fi lo or bread wraps instead of standard pastry.

Meat casseroles Use lean meat and trim off all the fat.

Use a minimum quantity of vegetable oil to brown meat.

Have at least half the casserole consist of vegetables, eg. carrots, parsnips, potatoes,

kūmara, celery, capsicum, etc.

Thicken and extend it with barley, oats, rice, lentils, split peas or dried beans.

Do not add cream or sour cream to thicken the casserole.

Boil-ups Choose lean meat and trim off the fat.

Halfway through the cooking, drain off the liquid and add fresh water.

Thicken and extend it with plenty of vegetables, eg. barley, oats, rice, lentils, split peas

or dried beans.

Leave it to cool and skim off the fat that sets on the surface.

Roast chicken Roast the chicken, without added fat, in an oven bag.

If using the juices to make gravy, let them settle and remove all fat before use.

Serve it with a variety of vegetables roasted separately (in a little vegetable oil).

Chicken, beef or pork stir-fries Choose lean meat.

Include a variety of vegetables of diff erent colours and have 2-4 times more vegetables

than meat.

Stir-fry in a minimum quantity of vegetable oil.

Serve it with noodles or rice.

14

Sausages Choose lower-fat sausages.

Prick the skins and boil the sausages before cooking.

Grill, bake or barbecue – do not fry them.

Drain them on kitchen paper to mop up excess fat.

Serve them with vegetables.

Alternatively, slice the sausages and add them to other ingredients to make a tasty casserole.

Fish pie Use any white fi sh or canned tuna and/or salmon.

Use reduced-fat milk to make a sauce.

If using the roux method for white sauce, use a vegetable margarine instead of butter.

Add fi nely diced vegetables, such as carrots, onions and celery, to the sauce.

If having a crumb topping, use bread from the everyday category.

If having a mashed potato topping, see the instructions for Shepherd’s pie.

If adding cheese, use a reduced-fat variety such as edam, mozzarella or a reduced-fat

cheddar.

Fish fi ngers and fi sh cakes Use mashed potato or kūmara as the base.

Pan-fry these in a minimum of vegetable oil rather than deep-frying.

Serve them with vegetables or salad.

Baked beans

Kidney beans

Lentils

Chickpeas

Naturally low in fat, high in protein and high in fi bre, these are great added to soups

or casseroles, or used as the basis of a main meal.

Add vegetables and canned tomatoes to boost the fl avour.

Macaroni cheese

Pasta bake

If making cheese sauce using the roux method, use a vegetable oil spread rather than butter.

Use reduced-fat milk for the sauce.

Do not add salt or pepper to the sauce.

Use reduced-fat cheese, such as edam, mozzarella or reduced-fat cheddar.

Add fi nely diced or chopped vegetables to the sauce, eg. sweet corn, onion, celery,

or mushrooms.

If topping it with breadcrumbs, use bread from the everyday category.

For variety, add lean ham, canned tuna or salmon to the sauce.

Lasagne Prepare the meat sauce as for savoury mince or Bolognese sauce.

Make the cheese sauce using reduced-fat milk.

If using the roux method for white sauce, use a vegetable margarine instead of butter.

Use a reduced-fat cheese such as edam, mozzarella or reduced-fat cheddar.

Fried rice Use a minimum quantity of vegetable oil to fry.

If using ham or bacon, use lean versions and trim off all fat.

Add plenty of diced vegetables, eg. carrot, onion, corn, capsicum, courgette, celery

and mushrooms.

Remember, soy sauce is high in salt – use low-salt versions sparingly.

Fritatta Use leftover vegetables and chop these fi nely.

If using ham or bacon, use lean versions and trim all of the fat.

Add reduced-fat milk (not cream) and eggs to bind the mixture.

Use reduced-fat cheese such as edam, mozzarella or reduced-fat cheddar.

Do not add salt or pepper.

Pizza or pizza base Use home-made or commercial bases.

If home-made, use ½ wholemeal and ½ plain fl our.

Alternatively, use muffi n splits or pita bread.

Use pasta sauce, tomato sauce or tomato paste as a fl avour base.

Use small amounts of lean meat or chicken or canned tuna or salmon.

Add plenty of vegetables and fruit – mushrooms, capsicum, sweetcorn, pineapple and

tomatoes work well.

Finish the pizza with small amounts of reduced-fat cheese such as edam, mozzarella

or reduced-fat cheddar.

Experiment with diff erent toppings, such as baked beans and spaghetti.

15

Cheese toasties Use bread from the everyday category.

Do not use butter or margarine – with cheese as a topping, a spread is unnecessary.

Use small amounts of grated reduced-fat cheese, such as edam or reduced-fat cheddar.

Include vegetables – onion, tomato, pineapple, creamed corn or fi nely chopped capsicum

where possible.

Simple versions, such as cheese and tomato or cheese and relish, make good snacks.

Try using baked beans – with a little fi nely chopped celery and some grated cheese, they

make a delicious healthy snack or meal.

Soup Make them as nutritious as possible by basing them on vegetables and/or lean meat.

If using pork or ham bones, cook these ahead of time, allow the liquid to cool and remove

any fat. Add only a lean portion of meat to the soup.

Add a variety of diced vegetables.

Do not thicken or enrich it with cream – if a ‘cream’ soup is required, add a slurry of skim

milk powder mixed with a little fl our and water. This provides a creamy eff ect without

adding fat or diluting the fl avour.

Add lentils or split peas at the beginning of the cooking process. As well as thickening

the soup, this provides extra protein, fi bre, vitamins, minerals and taste.

Resist the urge to add salt and pepper.

Eggs Cook eggs with minimum quantities of vegetable fat or oil.

When scrambling eggs, use milk not cream.

Sandwiches Choose bread from the everyday category.

Introduce younger children to higher fi bre breads by making sandwiches using one slice

of wholemeal and one slice of white bread.

Spreads such as butter or margarine are just a habit. They are not always necessary. With

peanut butter, spreadable cheeses or in toasted sandwiches with cheese, children will

not notice the absence of butter or margarine.

Try alternative spreads, such as chutney, relish, light mayonnaise, avocado or hummus.

If you do use a spread, use a vegetable margarine rather than butter and spread it thinly.

Sandwiches with simple fi llings, such as peanut butter, cucumber or low-fat cheese are

good snacks.

Sandwiches for meals should have more substantial fi llings; choose a protein fi lling, such

as lean meat, cheese, tuna, salmon or egg, and bulk it out with salad ingredients, such

as lettuce, grated carrot and tomato.

For more ideas for sandwiches, see www.fuelled4life.org.nz/sandwiches-rolls-and-wraps

16

FOODS HEALTHY PREPARATION AND COOKING GUIDELINES

VEGETABLES

Cooked vegetables Peel these only when necessary.

Prepare them as close to the cooking time as possible and do not soak them.

Do not add salt.

Boil them in a little water or microwave or steam them.

Sautee or stir-fry vegetables by brushing or spraying the pan with a small amount of oil,

then adding a little water during cooking.

Serve cooked vegetables immediately.

Salads Wash vegetables well and peel them only if necessary.

Vegetables such as caulifl ower and broccoli will need softening; blanch and cool them

before using in the salad.

Do not smother salad with dressing – use small amounts only.

Use low-fat dressings where possible. Regular mayonnaise mixed half-and-half with

plain yoghurt works well for potato salad and coleslaw. Olive oil mixed half-and-half with

vinegar or lemon juice is good with lettuce salads.

Home-made chips and wedges Think beyond potato – these can also be made with kūmara, pumpkin or parsnip.

Scrub the vegetables well and avoid peeling them unless necessary.

Place the prepared vegetables in a plastic bag and shake them with a little olive oil.

Bake them in a hot oven until crisp on the outside and cooked inside.

Mashed potato Try adding some kūmara to the mix – it adds a delicious fl avour.

Mash potato with milk and do not add butter. A little vegetable margarine can be used to

boost the fl avour. Use a minimum quantity only.

Keep skins on.

FOODS HEALTHY PREPARATION AND COOKING GUIDELINES

FRUIT

Fresh fruit Wash well and peel it only when necessary.

Stewed fruit Stew fruit in a little water with no added sugar. Some fruit, such as rhubarb, may need

some sugar to make it palatable; watch the quantity, however.

With sour fruit such as cooking apples or rhubarb, add some dates when you cook them;

this will add sweetness and fl avour as well as additional vitamins and fi bre.

FOODS HEALTHY PREPARATION AND COOKING GUIDELINES

BAKED GOODS

Muffi ns Use equal quantities of plain and wholemeal fl our.

Base them on fruit or vegetables, such as apples, bananas, blueberries, dates, carrots

or pumpkin.

Use oil or vegetable margarine instead of butter.

Increase the fi bre and add texture by using dried fruit and/or nuts.

Do not add chocolate chips or other confectionery.

Make small sizes only – mini muffi n tins are a good investment. Regular muffi ns should

be cut in half before serving.

Do not spread them with butter or margarine – this is just a habit and is not necessary.

Avoid using icing and chocolate chips for topping. Instead top with a small piece of fruit

and yoghurt.

17

Scones Use equal quantities of plain and wholemeal fl our.

Use vegetable oil spread rather than butter.

Make small sizes only or cut larger sizes into smaller servings.

Make fruit scones by adding dates or sultanas – they do not need additional sugar.

Make cheese scones using a healthier hard cheese, such as edam or reduced-fat

cheddar. If adding bacon, choose lean and trim off any fat.

Add vegetables such as, corn, fi nely chopped capsicum, grated courgette, to savoury

scones; adds fl avour and fi bre.

Spread thinly and use vegetable oil spread margarine, not butter.

Do not add jam as a matter of course – a thin spread sometimes is okay. If using jam,

use on its own. A spread is not necessary as well.

Do not serve with whipped cream.

Pikelets and pancakes Use reduced-fat milk to prepare these.

Try adding rolled oats as they give an interesting texture and taste as well as fi bre.

Cook them in a non-stick pan with a minimum of oil or spray of oil.

Serve them without spread or use spread sparingly.

Try adding mashed banana or berries to the batter before cooking.

Fruit crumbles Follow the instructions for stewed fruit.

Make the crumble topping using wholemeal fl our and rolled oats instead of white fl our.

Use vegetable oil spread instead of butter and use the minimum quantity possible.

Serve crumble with custard, yoghurt or low-fat ice cream instead of cream or regular ice

cream.

Cakes Use equal quantities of wholemeal and plain fl our.

Base them on fruit or vegetables, such as apples, bananas, blueberries, dates,

carrots or pumpkin.

Use oil or vegetable oil spread instead of butter.

Increase the fi bre and add texture by using dried fruit and/or nuts.

Do not add chocolate chips or other confectionery.

Serve without icing – a dusting of icing sugar works well instead.

Biscuits and slices Follow the guidelines for cakes.

18

moDify RecipEs to make them healThierFinding healthy recipes to suit is not always easy. A range of recipes can be found at www.fuelled4life.org.nz

Understanding how to modify recipes will make life a lot simpler.

Many recipes can be easily developed or modifi ed to better meet food and nutrition guidelines.

When modifying a recipe, ask the following questions:

1. WHAT INGREDIENTS ARE MAKING THIS RECIPE HIGH IN FATS, SUGAR AND SALT?

Ingredients such as butter, cream, full-fat milk, oil, salt, sugar and/or chocolate are high in fat, salt and/or sugar.

2. IS IT POSSIBLE TO ELIMINATE, REDUCE OR SUBSTITUTE?

For each of the ingredients identifi ed, work out the most appropriate action.

3. COULD THE NUTRITIONAL VALUE OF THE RECIPE BE ENHANCED BY ADDING NUTRIENT-RICH INGREDIENTS?

For example, add some vegetables, fruit or legumes.

4. ARE THERE ANY STEPS IN THE SELECTION, PREPARATION OR COOKING THAT COULD BE CHANGED?

For example, with a meat dish:

a. selection – buying lean meat

b. preparation – cutting off all visible fat

c. cooking – grilling rather than frying.

Not all recipes can be low in fat, salt and sugar.For example, cake and biscuit recipes may require adjusting and testing to produce a successful result.

EXAMPLE 1: HOW TO MODIFY HUNGARIAN BEEF CASSEROLE

1 kg stewing steak

4 tablespoons fl our

4 tablespoons

butter

4 tablespoons oil

2 onions

2 cups water

3 beef stock cubes

½ cup tomato

paste

1 cup sour cream

Trim the

visible fat

Eliminate

Eliminate

Reduce to 2

tablespoons

Add lots

of other

vegetables,

eg. carrots,

parsnips,

kūmara

Use low-

salt stock or

reduce the

quantity

Ingredients eliminated: butter, sour cream

Ingredients reduced: oil

Ingredients substituted: low-salt stock for stock cubes

Nutrient-rich ingredients added: vegetables, red kidney

beans

NUTRITIONAL COMPARISON PER STANDARD

(ADULT-SIZED) SERVING

TRADITIONAL

CASSEROLE

MODIFIED

CASSEROLE

Total

kilojoules2045

Total

kilojoules1355

Total fat 39 g Total fat 11 g

Saturated

fat17 g

Saturated

fat2.5 g

Fibre 1 g Fibre 5.5 g

Add a tin

of red kidney

beans

19

EXAMPLE 2: HOW TO MODIFY BLUEBERRY MUFFINS

2 cups self-raising

fl our

¼ teaspoon salt

1 cup blueberries

1 cup sugar

2 eggs

125 g melted

butter

1 cup milk

1 large pizza base

¼ cup pasta sauce

100 g salami

¼ cup pitted black

olives

2 cups grated

mozzarella

Replace

1 cup with

wholemeal

fl our and Add

2 tsp baking

powder

Replace

with 50 g

lean ham

Substitute

reduced-

fat milk

Add

2 mashed

bananas

Eliminate

Reduce

to ½ cup

Reduce

to 1 cup

Substitute 2

tablespoons

margarine

Ingredients eliminated: none

Ingredients reduced: sugar, fat

Ingredients substituted: wholemeal fl our for half the white

fl our, margarine for butter, reduced-fat milk for full-fat milk

Nutrient-rich ingredients added: bananas

NUTRITIONAL COMPARISON PER STANDARD-SIZED

MUFFIN

TRADITIONAL MUFFIN MODIFIED MUFFIN

Total

kilojoules

1050 Total

kilojoules

605

Total fat 10.6 g Total fat 2.5 g

Saturated

fat

6.5 g Saturated

fat

0.5 g

Fibre 1.2 g Fibre 2.5 g

Ingredients eliminated: olives

Ingredients reduced: meat, cheese

Ingredients substituted: lean ham for salami

Nutrient-rich ingredients added: vegetables, pineapple

NUTRITIONAL COMPARISON (PER SLICE)

TRADITIONAL PIZZA MODIFIED PIZZA

Total

kilojoules

1160 Total

kilojoules

695

Total fat 16.0 g Total fat 4.5 g

Saturated

fat

7.0 g Saturated

fat

2.2 g

Fibre 1.8 g Fibre 2.2 g

Sodium 851 mg Sodium 340 mg

EXAMPLE 3: HOW TO MODIFY PIZZA

Add drained pineapple

pieces, sliced capsicum,

mushrooms, sweet corn,

courgette, celery or any

leftover vegetables

heAlthy mealS on A budgEt• Plan your menu using the tools on page 3.

• Use standardised recipes to help control your food costs. More information on standardised recipes is available at

www.fuelled4life.org.nz/standarised-recipes

• Cost your recipes. Use our spreadsheet available at www.fuelled4life.org.nz/recipe-costing

• When purchasing look around for the cheapest supermarket, vegetable and fruit store, butcher or food provider

in your area. Watch out for specials.

• Look for the best value by checking the price per 100g or litre.

• Buy staple items in bulk.

• Canned or frozen vegetables and fruit may be cheaper.

tiPs to make your food go a littLe fuRther• When cooking a hot lunch or when baking, make a little bit extra for the next day or for the freezer.

• Bulk up your curries, casseroles and stews with vegetables or lentils.

• Use leftovers to make a whole new meal for the next day. Use leftover vegetables for a frittata, soup or for savoury muffi ns.

• Crockpots and slow cookers are great for saving time and money, as you are able to slow cook cheaper cuts of meat.

• Adding legumes and beans to a dish is a great way to make a meal go further.

20

seAsonaL vegEtablEs anD fruIt plAnner Good choice, widely available

and well pricedUse less, higher priced

Out of season,

not best choice

SUMMER

(Dec Jan Feb)

AUTUMN

(Mar Apr May)

WINTER

(Jun Jul Aug)

SPRING

(Sept Oct Nov)

VEGETABLES

Asparagus

Broccoli

Brussel Sprouts

Cabbage

Capsicum

Carrot

Caulifl ower

Celery

Courgette

Cucumber

Eggplant

Kumara

Leeks

Lettuce Iceberg

Mushrooms

Onion

Parsnip

Potato

Pumpkin

Silverbeet

Spinach

Spring Onion

Swede

Tomato

Yam

FRUIT

Apples

Apricots

Avocado

Bananas

Blueberries

Feijoa

Grapes

Kiwifruit

Lemons

Mandarins

Nectarines

Oranges

Peaches

Pears

Pineapple

Plums

Rhubarb

Rock Melon

Strawberries

Tamarillos

Tangelos

Watermelon

Seasonal planner provided by Bidvest. All fresh and prepared vegetables and fruit can be purchased through Bidvest www.bidvest.co.nz 0800 424 383.

21

veGe anD fruIt up your mealSVegetables and fruit are important for children and young people. Getting small children to eat and like vegetables can be a

challenge. Introducing them early and often is the best way to train young tastes. It often takes up to 12 introductions before

a new vegetable is accepted; persistence and good role modelling will pay off in the end.

Here are some creative ideas on how to increase consumption of vegetables and fruit at your ECE service:

• Add sliced banana, grated apple or pear to porridge or cereal

• Freeze pieces of banana or grapes for an afternoon snack

• Grate vegetables into mince dishes (eg. carrots, courgettes)

• Use avocado as a spread instead of butter or margarine

• Make a quick salsa by cutting tomatoes, onions, garlic and herbs and serve with vegetable sticks

• Boil caulifl ower, parsnip or pumpkin in with your potatoes, then mash

• Make savoury muffi ns or scones using diced or grated onion, corn, spinach, courgette or pumpkin

• Puree frozen peas to make a dip

• Chop up kiwifruit, apples, pears, oranges and strawberries (in season) into bite size pieces and let the children make

their own kebabs. Serve with a yoghurt dipping sauce

• Fill sushi with avocado, fi nely sliced carrots, red capsicum, cucumber and silverbeet

• Make fruit platters for morning, afternoon tea or for celebrations. Chop pineapple, orange wedges, grapes, bananas,

strawberries or any fruit that is in season

• Bake apples, pears or bananas for a healthy dessert

• Make smoothies by blending berries, bananas or oranges with milk or yoghurt

• Instead of fl our use pumpkin, potato or kumara to thicken a casserole dish

• Add fruit to jelly

• Add corn, peas, onion or grated carrot to pasta dishes

• Use vegetable leaves to wrap food, eg. lettuce or cabbage

• Instead of using pastry for the top of a pie, use mashed potato or kumara

• Off er new fruit and vegetables in combination with old favourites to show children a variety of smells, textures and colours.

22

snAck iDeasThe ideal snacks provide energy, protein, carbohydrate, vitamins, minerals, dietary fi bre and a good balance of dietary fats.

Ideally snacks should be everyday foods and come from the four food groups; vegetables and fruit, breads and cereals, milk

and milk products and lean meat, poultry, seafood, eggs, legumes, nuts and seeds.

Some morning and afternoon tea ideas:

• Smoothies

• Bugs on a log

• Plain popcorn

• Plain yoghurt

• Mini wholemeal sandwiches, eg. peanut butter, cheese

• Monkey rolls

• Homemade soup

• Veggie sticks with dip, eg. Hummus, beetroot dip

• Cheese and tomato wholemeal toast fi ngers

• Mini frittata

• Fruit kebabs

• Corn and cheese roll ups

• Wholegrain crackers

• Rice crackers

• Cheese cubes

• Vege platter, eg. cherry tomatoes, bite-sized cucumber, capsicum sticks, carrot sticks, celery sticks

• Fruit pieces, eg. cut up kiwifruit, apple, banana, watermelon

• Boiled egg

Note: The recipes for the underlined items can be found at www.fuelled4life.org.nz

23

reDucinG wasTe in the KitcheNMenu planning: By planning a four week menu, you can plan ahead which will help with your purchasing, storage and stock.

Stock rotation: When unpacking new stock, move older products to the front of the fridge/freezer/pantry and put the newer

products at the back. This way you are more likely to use up the older products before they expire.

Monitor what you throw away: Designate a week in which you write down everything you throw out on a regular basis.

Are you tossing out ½ loaf of bread each week? Maybe try freezing half a loaf of bread at the start of the week.

Take stock: Keep note of upcoming expiry dates of products. These products can be included into menus accordingly.

Have a list of products of what is stored in the freezer with the date on the freezer door.

Use leftovers: Get creative! Leftover veges are great in a frittata or made into soup.

Use it all: When cooking use every piece of the ingredients you are using. For example, leave the skin on potatoes or cook

the broccoli stems as well as the fl orets.

Store better: If you are regularly throwing away stale crackers or cereal, try moving these products into air tight containers

or turn them into breadcrumbs.

Re-use produce: Produce doesn’t have to be thrown out if its over-ripe. Brown bananas can be used in baking or frozen for

smoothies, and wilted veges are still great in soups.

Ordering: Order the minimal amounts more frequently. Also keep the ordering by one person only.

Deliveries: Carefully check all deliveries for contamination, damage, use-by dates and temperature of fresh foods.

Grow your own: Grow your own herbs and even some vegetables. Not only is this great to teach the children but you can

also pick when you require.

Storage temp: To prevent spoilage, store perishable fresh food at temperatures below 5°C (fridge, cool room, freezer) and hot

food above 63°C.

saFe foOd haNdlinG praCticeS in ece servicEsWhy is food safety so important?

Food can be dangerous if not handled, prepared and stored correctly. It is important to reduce the risk of spreading bacteria

from the people preparing the food to those eating the food. Young children are particularly vulnerable, so it’s essential that

ECE services practise safe food handling skills.

Food Act 2014

The Food Act 2014 was passed into law in June 2015 and will come into force by March 2016. A three-year transition period

for food businesses starts on 1 March 2016. For more information see www.foodsafety.govt.nz/policy-law/food-act-2014

Tips for food safety

HOW TO STORE FOOD

• Order only what is needed and rotate stock properly. This will reduce waste and loss of quality.

• Store food in recommended conditions, especially foods prone to bacterial contamination and growth.

• Ensure that refrigerator and freezer temperatures are monitored and meet required standards (2-4˚C for fridges and minus

15 to minus 18˚C for freezers).

• Consider refrigerator space when menu planning: avoid overloading.

• Store raw foods below cooked foods in the fridge. Keep food covered while on display or in storage.

• Foods that are prone to bacterial contamination and growth

include:

– raw and cooked meats (particularly chicken)

– dairy products and foods containing dairy product,

for example, custard

– seafood and foods containing seafood

– ready-packed salads and vegetables

– cooked rice and pasta

– products containing egg or other protein-rich foods, for

example, quiche and soya bean products

– foods that contain any of the above foods, for example,

sandwiches or fi lled rolls.

24

PERSONAL HYGIENE

• Wash hands and dry thoroughly before handling food and between preparing diff erent foods. Avoid touching hair or face.

Keep hair covered (or tied back) when preparing and serving food.

• Avoid unnecessarily handling food by using utensils like tongs, scoops and spoons instead of hands.

• Taste food with a clean spoon, not fi ngers.

• Any food worker with vomiting, diarrhoea or infections should not be working with food.

• Cover cuts and sores on hands or arms with coloured sticking plasters and disposable gloves. This is to stop germs from

the wound contaminating the food and coloured sticking plasters are easily spotted if they fall into food. If the wound

cannot be covered, the food worker must not handle unwrapped food.

FOOD PREPARATION AND COOKING

• Clean kitchen surfaces thoroughly before preparing food and between preparation of diff erent foods – especially raw

and cooked foods.

• Wash all vegetables and fruit thoroughly before use.

• Cook hot foods thoroughly and reheat foods until steaming hot.

• Do not refreeze thawed or reheated food.

• Do not reheat hot foods more than once.

• Keep food at safe temperatures, that is, keep hot foods hot and keep cold foods cold:

– Remember the two-hour rule: never leave perishable foods between 4˚C and 60˚C for more than two hours

– Keep cold foods in a refrigerator before serving

– Always hot-wash equipment immediately after preparing raw meats or use separate utensils, knives and chopping

boards for raw and ready-to-eat foods.

HOW SHOULD UTENSILS BE CLEANED?

• Wash chopping boards and utensils thoroughly in very hot water and detergent, then rinse in very hot water.

• Wash dishes thoroughly either in a dishwasher or in very hot water and detergent, again rinsing them in very hot water.

Leave to air dry.

• Regularly change tea towels and cloths.

WHAT ABOUT VOLUNTEERS?

• Ensure staff and volunteers keep to food safety procedures. Provide reminders, for example, posters or signs on walls

and suitable training.

Basic food safety courses are usually short, involve practical and theory sessions, and may not have an exam. Courses are

available at local polytechnics and by distance learning (for example, The Open Polytechnic of New Zealand).

More information on food safety issues is available at www.mpi.govt.nz/food-safety

25

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26

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