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SHIFTING THE BALANCE
January 2004
© British Nutrition Foundation 2004
Shifting the balance means that any meal or dish
can be enjoyed as part of a healthy diet.
Making a few simple changes to the types or amount
of ingredient or cooking method, can shift the overall
balance towards a healthier diet.
© British Nutrition Foundation 2004
Shifting the Balance
The Balance of Good Health is used to bring the meal
in line with the proportions of food groups.
© British Nutrition Foundation 2004
Fruit and vegetables
Bread, other cereals and potatoes
Meat, fish and alternatives
Milk and dairy foods
Foods containing fat / Foods containing sugar
Example: a pepperoni, cheese and tomato pizza
This pizza contains foods from the four main food groups.
The proportion of tomato is relatively small.
The thin base means the proportion from the bread, other cereals and potatoes group is also too small.
© British Nutrition Foundation 2004
Shifting the balance: use a thicker base
add more tomato
use less cheese
© British Nutrition Foundation 2004
What could be changed to the pizza?
Healthier ingredients: try reduced fat pepperoni
replace pepperoni with tunaServe with other foods: add a side salad
eat a piece of fruit
Variety and Balance
Variety is important for health so aim to include
different foods from each food group every day.
Try experimenting with foods and ingredients within
dishes that are not usually included. For example:
replace half the meat in a Cottage pie with lentils.
What examples can you name?
© British Nutrition Foundation 2004
Breakfast: What changes could be made?
© British Nutrition Foundation 2004
• 2 slices thin white toast, with butter and jam • cup of tea • glass of apple juice
Breakfast: Example of changes
© British Nutrition Foundation 2004
• 2 slices thick cut toast (1 brown, 1 white), with low fat spread and jam • cup of tea • glass of apple juice
How has the energy and nutrient content changed?
Original Modified
Energy (kJ) 1807 1544
Protein (g) 4.5 8.4
Fat (g) 20.5 5.9
Carbohydrate (g) 61.7 75.5
Fibre (g) 0.8 3.0
Sodium (mg) 478 455
© British Nutrition Foundation 2004
School lunch: What changes could be made?
© British Nutrition Foundation 2004
• thin crust pepperoni and cheese pizza • chips • baked beans • orange squash
School lunch: Example changes
© British Nutrition Foundation 2004
• thick crust vegetable and cheese pizza • potato wedges • baked beans • milk
Original Modified
Energy (kJ) 3556 2837
Protein (g) 33.3 31.9
Fat (g) 42.3 17.8
Carbohydrate (g) 87.7 101.4
Fibre (g) 6.6 8.4
Sodium (mg) 1774 1065© British Nutrition Foundation 2004
How has the energy and nutrient content changed?
Packed lunch: What changes could be made?
© British Nutrition Foundation 2004
• egg mayo and tomato sandwiches (on thin white bread with butter) • small bar of chocolate • custard-style strawberry yogurt • bottle of water
Packed lunch: Example changes
© British Nutrition Foundation 2004
• egg mayo (reduced fat) and tomato sandwiches (on thick-cut white bread and low-fat spread) • small bar of chocolate • low-fat strawberry yogurt • bottle water • orange
Original Modified
Energy (kJ) 3171 2920
Protein (g) 19.0 21.4
Fat (g) 45.2 24.5
Carbohydrate (g) 73.5 104.5
Fibre (g) 1.8 6.3
Sodium (mg) 729 698
© British Nutrition Foundation 2004
How has the energy and nutrient content changed?
Take away
© British Nutrition Foundation 2004
lamb ceylon sag aloo fried rice papadum can of lemonade
Take away
© British Nutrition Foundation 2004
lamb rogan sag aloo boiled rice naan can of reduced sugar lemonade
Original Modified
Energy (kJ) 3272 3096
Protein (g) 32.5 33.9
Fat (g) 43.4 24.9
Carbohydrate (g) 70.9 102.4
Fibre (g) 4.6 4.5
Sodium (mg) 1326 835
© British Nutrition Foundation 2004
How has the energy and nutrient content changed?
What additional changes could be made to the meals to shift the balance?
© British Nutrition Foundation 2004
What additional changes could be made to the meals to shift the balance?
© British Nutrition Foundation 2004
British Nutrition Foundation
For further information, go to:
www.nutrition.org.uk
© British Nutrition Foundation 2004