Food and Nutrition Guidelines - Barnsley Council Online

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7. Eating as a family Pizza paradise Pizza is a popular choice when you need a quick and easy bite to eat. But once you’ve loaded on the toppings and added a side order of potato wedges, it’s both expensive and fattening. The average takeaway pizza costs around £10, and if you add a fizzy drink and wedges it adds up to a massive 1,060 calories: that’s almost half a woman’s daily allowance. Method Making your own pizza is fun and easy, and a ready-made pizza base can cost as little as 99p. All you have to do is add a couple of tablespoons of shopbought passata sauce for a simple tomato topping. Top with slices from half a ball of mozzarella cheese and some chopped peppers and grill under a medium heat until the peppers are soft. The total cost is £2.91, and the calorie count is almost halved, at 688. You save: £7.09 and 372 calories Top tips for takeaways Pizza When buying shop bought or takeaway pizzas always choose a pizza with a thin base. Deep pan is packed with fat. Go for vegetable, chicken or fish (e.g. tuna) toppings as these are less fatty, and avoid pepperoni and extra cheese. Worst choice: large deep pan, crust stuffed with cheese, triple cheese with pepperoni. Best choice: small/medium pizza with a thin base and vegetable/lean meat topping. Or why not make your own pizza from scratch with our quick and easy pizza recipe? (see above) If you really feel like a takeaway, why not buy only the main dishes and cook the accompaniment at home? You could boil some noodles while your stir-fry is on its way. Or try out our savoury rice recipe if you’d like veggie rice with a little curry powder kick. Take some pitta bread out of the freezer - you can quickly toast this instead of buying naan bread. Not only will your budget benefit, but so will your health by having less fat from your accompaniments. Chinese NB: All calorie counts are based on products from a leading supermarket. Products from other supermarkets may vary in price and calorie count, so use these values as an approximate guide only. (adapted from the Eatwell website) Avoid anything that’s battered or ‘crispy’ as that means it’s deep fried. Steamed dishes are the best option, but stir-fries are fine. Watch out for starters such as prawn crackers and spring rolls because these are generally deep fried. Worst choice: sweet and sour battered pork balls with special or egg fried rice, prawn toast and spring rolls. Best choice: crab and corn soup, beef in oyster sauce or chicken in black bean sauce, steamed vegetables and plain boiled rice. 82
Indian Avoid anything that’s creamy or deep fried. The best options are vegetable curry, tandoori chicken, chicken or prawn madras or bhuna. Have them with boiled rice, dhal or chapattis. If you do have a balti, spoon off the excess oil. Worst choice: any korma or masala with fried rice, bhajis, pakoras and poppadoms. Best choice: chicken madras, tandoori or bhuna with boiled rice and dhal. Fish and chips We all love a trip to the chippy. But too many could give you a substantial gut before you know it. Remember the thicker the chips the better, as they absorb less fat. Kebab and burgers A doner is basically cheap meat blasted off a stripped carcass and glued together with loads of fat. That might be enough to put you off for life. If you’re having a kebab or burger you can still have a healthier option. Worst choice: large doner with no salad, burgers with cheese and mayo. Best choice: chicken shish with pitta bread and salad, grilled burgers made from lean fish or meat and without cheese and mayo. For more help and advice around takeaway meals and cooking on a budget go to http://www.eatwell.gov.uk/healthydiet/ budget/ Worst choice: thin chips, cheese and onion pie, steak and kidney pie, jumbo sausage. Best choice: cod, haddock or plaice (peel off the batter), mushy peas. Smaller portions of thicker cut chips and without salt (or add it yourself!). 83
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Barnsley Children’s Trust Food an
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Contents Foreword 1. Preconception
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Foreword It is important to every p
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1 1. Are you thinking of having a b
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1. Preconception Are there any food
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2 Maternal Health 2. 11
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2. Maternal health A healthy diet a
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• Don’t take high-dose multivit
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Achieving and maintaining a healthy
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Smoking in pregnancy Protecting you
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When should I introduce a toothbrus
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3 Healthy Start 3. 23
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3. Healthy Start What is Healthy St
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What to buy with the vouchers in pr
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4 Babies 4. 0-12 months 29
Page 33 and 34: 4. Babies 0-12 months Breastfeeding
Page 35 and 36: Expressing How to hand express You
Page 37 and 38: Good Times to Express When expressi
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Page 41 and 42: Goodnight milks (or milks that say
Page 43 and 44: STEP 5: Holding the edge of the tea
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Page 47 and 48: Nutrients to consider It is importa
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Page 53 and 54: 5. Children 1-4 years Why is good n
Page 55 and 56: Group 1: Milk and Dairy Foods such
Page 57 and 58: Salt Salt provides sodium which is
Page 59 and 60: habits6 6. Developing positive eati
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Page 63 and 64: Healthy weight management The numbe
Page 65 and 66: Physical activity Active kids are h
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Page 69 and 70: 7. Eating as a family A Balanced di
Page 71 and 72: 4. Cut down on saturated fat and su
Page 73 and 74: 5. Try to eat less salt - no more t
Page 75 and 76: Healthy Family meals Please find be
Page 77 and 78: Scone base pizza Serves: 2 Time: 1
Page 79 and 80: Healthy snack ideas for under 5’s
Page 81 and 82: • Try adding a slice of home-made
Page 83: Fast food on a budget We all love a
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Page 89 and 90: Food group: Meat, fish,eggs, beans
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Page 99 and 100: 9. Oral health Caring for children
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Page 103 and 104: Mouth care for adults Mouth cleanin
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Page 107 and 108: 10. Food hygiene and safety Food hy
Page 109 and 110: Other foods that need to be stored
Page 111 and 112: 11 11. References 109
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Page 115 and 116: 12. Appendices Appendix 1 How to ma
Page 117 and 118: Food Recommend wait until 6 months
Page 119: September English Apples (Katy, Wor
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