[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-404832-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-404832-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","baker-institute-factsheet-making-healthy-meals","Baker Institute Factsheet - Making Healthy Meals","","Making Healthy Meals provides practical guidance to prepare healthier dishes by adjusting recipes and family favourites. It outlines key steps for balancing meals, including adding vegetables first, selecting lean proteins, choosing lower GI carbohydrates, and using healthier fats. The factsheet also explains energy reduction through ingredient and portion swaps, and recommends healthier cooking methods such as foil parcels, slow cooking, steaming, oven baking, BBQ grilling, stir-frying, poaching, and microwave cooking. 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Add a healthy fat like extra virgin olive oil or drizzle it on salad.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What are some simple ways to reduce energy while staying satisfied?",{"text":68,"@type":64},"Reduce energy by swapping higher-calorie components for more vegetables, such as using tomato-based sauces with lean mince, or reducing portions of pasta, rice, steak, wedges, and full-fat options in favour of vegetables, salad, and lean proteins.",{"name":70,"@type":61,"acceptedAnswer":71},"Which cooking methods are recommended for healthier meals?",{"text":72,"@type":64},"The factsheet recommends foil parcels, slow cooking, steaming, oven baking, BBQ or grill, stir-fry, poaching, and microwave cooking. These methods focus on cooking with minimal added oil and adding herbs and spices for flavour.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},404832,1790625169,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":97,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":145,"preview_page_count":4},5909892330395,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","Making healthy meals  \nFollow these tips to make a healthy meal using a new recipe or by adjusting a  \nfamily favourite:  \nMake room for vegetables  \nSelect the right ingredients  \nUse a suitable cooking method  \nAim for balance  \n1 Put vegetables  \nfirst:  \nAim for half of your recipe, chopping board or plate tobe vegetables  \n2 Pick a  \nprotein:  \nFish, skinless chicken, lean red meat, lentils, egg or tofu  \n3 Choose a lower  \nGI Carbohydrate:  \nCorn, sweet potato, pasta, quinoa, grain bread or barley  \n4 Add a  \nhealthy fat:  \nCook with extra virgin olive oil or drizzle it on salad  \nReducing energy (kJ) and staying satisfied  \nYou can reduce energy (kJ) and increase vegetables with these simple swaps.  \n\n| Swap this:\u003Cbr>|  |  | Into this: |  |  |\n| --- | --- | --- | --- | --- | --- |\n| ••\u003Cbr>• | 2 cups pasta\u003Cbr>1 cup vegetables Cream sauce | \u003Cbr>|  |  1 cup pasta\u003Cbr> 2 cups vegetables or salad\u003Cbr> Tomato-based sauce\u003Cbr> Lean mince | |\n| ••\u003Cbr>• | 2 cups cooked rice 200g chicken\u003Cbr>1 cup stir fry vegetables | \u003Cbr>|  |  1 cup cooked rice\u003Cbr> 100g skinless chicken or tofu  2 cups stir fry vegetables | |\n\nMaking healthy meals  \nSwap this:  Into this:  \n• 250g steak  \n• 2 cups wedges  \n• 1 cup steamed vegetables  \n150g steak  \n 1 medium potato  \n 2 or more cups steamed vegetables  \n| • Full fat cheese and salami\u003Cbr>• White bread | | |  Reduced fat cheese or lean meat  Plenty of salad vegetables\u003Cbr> Multigrain bread | |\n| --- | --- | --- | --- | --- |\n| • Meat or chicken kebab | | |  Kebab skewers with half meat and half vegetables | |\n| Ingredient swaps |  |  |  |  |\n| Swap this:\u003Cbr>• Roast potato\u003Cbr>• Sweet potato\u003Cbr>• Pumpkin | |  | Into this:\u003Cbr> Roast capsicum\u003Cbr> Eggplant\u003Cbr> Zucchini | |\n|  | | |  |  |\n| • Potato mash\u003Cbr>|  | |  Reduce potato amount and mash with cauliflower, celeriac or frozen peas\u003Cbr>| |\n\n• Noodles  \n Replace half your usual serve of noodles with shredded cabbage, bean shoots or try  \nkonjac noodles.  \n• Spaghetti  \nReplace half your usual serve of spaghetti with peeled zucchini“ribbons” or try konjac pasta  \n• Rice   \nPlace cauliflower florets in a food processer and chop fine to create “cauliflower rice” or try konjac rice.  \nMaking healthy meals  \nHealthy cooking methods  \n\n| | Foil parcels\u003Cbr>Wrap food in foil to make a sealed parcel and cook in oven. Add herbs and spices to increase flavour.\u003Cbr>Great for:\u003Cbr>• Jacket potato, beetroot, pumpkin\u003Cbr>• Fish, meat or chicken fillets |\n| --- | --- |\n| | Slow cooking\u003Cbr>Brown lean meat or skinless chicken and an onion in 2 tablespoons oil. Add a variety of vegetables, a can of diced tomatoes and enough water to cover. Simmer for 1–2 hours. Adjust flavour by adding different herbs or spices, pepper or mustard. |\n| | Steaming\u003Cbr>Place chicken or fish in steamer basket over boiling water. Steam until flesh is cooked through, especially for chicken. Add vegetables for the last 5 minutes of cooking for a one pot meal. |\n| | Oven baking\u003Cbr>Lay lean meat, skinless chicken or fish on baking paper in an oven dish and spray or lightly coat with oil. Bake in the oven and add herbs and spices to increase flavour. This method can also be used for crumbed foods. |\n| | BBQ or grill\u003Cbr>Grill lean meat, skinless chicken, fish, seafood or vegetables on the BBQ or use a grill pan. Lightly coat food with oil to avoid sticking. |\n| | Stir-fry\u003Cbr>Cook finely sliced chicken, pork or beef in a tablespoon of oil on a high heat. Add plenty of sliced vegetables such as snow peas, capsicum, mushroom or Asian greens. Stir through bean shoots just before serving for extra crunch. Add fresh herbs or chilli for extra flavour. |\n| | Poach\u003Cbr>A great way to cook chicken or eggs. Place a pan with water (10cms depth) on a medium-low heat. When little bubbles appear on the bottom of the pan, add chicken or eggs. Cook for 2–3 minutes for eggs or 15–20 minutes fora skinless chicken breast until cooked through. |\n| | Microwave\u003Cbr>Place lean meat, skinless chicken, fish, eggs or vegetables in a m","cbCaivHUeAEaqYyY","https://ap.wps.com/l/cbCaivHUeAEaqYyY","pdf",5590871,"English","# Making healthy meals\n## Building a balanced meal\n## Reducing energy with simple swaps\n## Ingredient swaps\n## Healthy cooking methods\n## Ideal ingredients: reduce saturated fat, salt, and added sugar","[{\"question\":\"How do I build a balanced healthy meal using a recipe?\",\"answer\":\"Aim for balance by putting vegetables first (about half the recipe), picking a protein such as fish, skinless chicken, lean red meat, lentils, egg or tofu, and choosing a lower GI carbohydrate. Add a healthy fat like extra virgin olive oil or drizzle it on salad.\"},{\"question\":\"What are some simple ways to reduce energy while staying satisfied?\",\"answer\":\"Reduce energy by swapping higher-calorie components for more vegetables, such as using tomato-based sauces with lean mince, or reducing portions of pasta, rice, steak, wedges, and full-fat options in favour of vegetables, salad, and lean proteins.\"},{\"question\":\"Which cooking methods are recommended for healthier meals?\",\"answer\":\"The factsheet recommends foil parcels, slow cooking, steaming, oven baking, BBQ or grill, stir-fry, poaching, and microwave cooking. These methods focus on cooking with minimal added oil and adding herbs and spices for flavour.\"}]","Baker Institute Factsheet - Making Healthy Meals | PDF",1790551242,13]