PILOT PROGRAM GUIDE FOR BUSINESSES
HEALTHY KIDS MENU 1 2 HEALTHY KIDS MENU HEALTHY KIDS MENU INITIATIVE
The Premier’s Healthy Kids Menu Initiative is a co-design process engaging the restaurant, café, hotel and club industries, together with parents and nutrition experts. The Initiative’s goal is to develop solutions that increase the availability of healthy food and drink options for children. Development of a Code of Practice and Guide for Business were key deliverables recommended by the Premier’s Healthy Kids Menu Taskforce. The CSIRO was commissioned to develop the Guide for Business in consultation with representatives from the Premier’s Healthy Kids Menu Taskforce, including; - Department for Health and Ageing - Restaurant and Catering Industry Association SA - Clubs SA - Australian Hotels Association (SA) - Heart Foundation - Sprout Cooking School and Health Studio
For more information visit www.sahealth.sa.gov.au/healthykidsmenu
HEALTHY KIDS MENU 3
CONTENTS
Healthy drinks are offered to children 08 At least half of the meals on the kid’s menu are healthy. 09 If desserts are offered on the kid’s menu, at least one option is healthy. 12 If meal combinations are available, at least half are healthy. 13 What does a Healthy Kids Menu look like? 14 Getting started 16 How to tell customers about your Healthy Kid’s Menu? 18 Inspirational Healthy Kid’s Menu ideas 19 Portion Sizes 27 Healthy Kid’s Menu Recipes 28 Working towards a healthier menu 33 FAQ 34 HEALTHY KIDS MENU CODE OF PRACTICE
A Healthy Kids Menu must have all of these features: Healthy drinks are offered to children
Water is available at no cost and is easily accessible.
Healthy drinks that may be listed on a kids menu are: • bottled water (still or sparkling) • 250ml (max. serving) of either reduced-fat milk, 100% fruit juice or other healthy options, such as a mix of sparkling water plus 100% fruit juice, fruit smoothies, or fresh juices. At least half of the meals on the kids menu are healthy
Healthy meals: • include at least half a cup of vegetables or one cup of salad and • are prepared using small quantities of healthy fats and oils and • do not include any shallow or deep fried foods, processed meats or savoury pastries. If desserts are offered on the kids menu, at least one option is healthy
Healthy desserts: • are fruit (fresh, dried, tinned, grilled, baked or poached) AND/OR reduced fat yoghurt • can include healthy additions such as nuts, seeds, coconut, cocoa powder, egg, reduced fat milk or ricotta, vanilla, spices. If kids meal combinations are available
• all meal combinations offer healthy drinks, if a drink is included • at least half of kids meal combinations offer healthy meals and a healthy dessert, if dessert is included.
6 HEALTHY KIDS MENU ACHIEVING A HEALTHY KIDS MENU This section describes what is needed to achieve each feature of the Healthy Kids Menu.
HEALTHY KIDS MENU 7 HEALTHY DRINKS ARE 1 OFFERED TO CHILDREN
Sugar sweetened and artificially sweetened soft drinks, iced teas, cordials, sports drinks, flavoured mineral waters, energy drinks, fruit drinks or juices with added sugar cannot be listed on a Healthy Kids Menu or in kids meal combinations.
Water is available at no cost and is easily accessible.
Most food businesses already do this - free access to drinking water is a requirement under liquor licensing laws. Options to make this easier for your staff and appealing to customers: • provide jugs or bottles of tap water and cups for self- service - families may want to take a jug or a bottle to their table • consider installing an in-built or a portable water dispenser • consider whether reusable or disposable plastic cups for young children suit your business and customers.
Healthy drinks may be listed on a kids menu Tap water provides fluoride A Healthy Kids Menu can list the following drinks for for healthy teeth. sale or include them in a kids meal combination: • bottled plain or sparkling mineral water Milk is rich in calcium needed • 250ml plain or flavoured reduced fat milk for strong bones. (2% fat or less) or dairy substitutes, such as soy • may contain added sugar or intense (artificial) sweeteners Small serves of 100% fruit juice • no coffee-based flavours can also be part of a balanced • 250ml 100% fruit juice with no added sugar eating pattern for children. • house made healthy drinks in 250ml serving sizes: • mix sparkling water with half a cup of 100% fruit juice • blend a 250ml smoothie using milk, fruit, low fat yoghurt • 250ml serves of fresh fruit and/or vegetable juices. 8 HEALTHY KIDS MENU AT LEAST HALF OF THE MEALS 2 ON THE KIDS MENU ARE HEALTHY
What is a healthy kids meal?
There is no simple definition of a healthy meal. The Healthy Kids Menu Initiative aims to be as flexible as possible and have the simplest guidelines. It focuses on the most important aspects that will have the most benefit – boosting veggies and reducing saturated fat, salt and excess kilojoules. Some meals that don’t have these healthy features can stay on your kids menu but they must represent no more than half of the kids meals on offer.
You can create winning appeal with quality produce, kid-friendly preparation and simple presentation. Salad and vegetables add colour and crunch to meals. Varieties that are in season will taste best and cost less. Frozen or low-salt tinned vegetables can be convenient supplements to fresh produce.
a. Healthy kids meals include at least half a cup of vegetables or one cup of salad.
For example: • half a cup of steamed peas and corn • half a cup of steamed broccoli and cauliflower florets • half a cup of blanched green beans • one cup of mixed raw salad items, such as grated carrot, cherry tomatoes, raw snow peas, cucumber. • half a cup or more of vegetable soup • half a cup or more of a vegetable-based pasta sauce • one medium potato: roasted, mashed, hand-cut oven-baked wedges • half a cup of lentils, beans and legumes.
Check out the menu ideas on page 28 for more.
HEALTHY KIDS MENU 9 AT LEAST HALF OF THE MEALS 2 ON THE KIDS MENU ARE HEALTHY
b. Healthy meals are prepared using small quantities Ideas for using healthy fats in healthy kids meals: of healthy fats and oils. • use margarine, avocado, nut butters, low fat ricotta or dips like hummus as spreads on sandwiches, toasted sandwiches, rolls and wraps These healthy fats can be used • bread can be served with either margarine or a dish in Healthy Kids Menu meals: of olive oil for dipping
Canola oil • choose a neutral flavoured plant-based oil like canola, olive, soybean, rice bran or sunflower oils Olive oil when grilling, pan frying or roasting foods Rice bran • use small amounts of olive oil or margarine for Peanut oil finishing dishes like steamed vegetables Soybean oil • do not use fatty meat juices in gravies or sauces. Sunflower oil Blended vegetable oils Sesame oil Is coconut oil healthy or unhealthy?
Coconut oil is 92% saturated fat. Saturated These fats cannot be used in Healthy Kids Menu meals: fats raise total blood cholesterol. Research suggests coconut oil is not as healthy as other Butter unsaturated plant oils like olive or canola oils. Lard Dripping Rendered animal fats What about unhealthy trans fats? Coconut oil Palm oil Australian margarine spreads have extremely low levels of trans fats. On average, there are 0.2 grams of trans fats in 100 grams of Australian margarines. Butter is significantly higher, with an average of 4 grams of trans fats in every 100 grams.
10 HEALTHY KIDS MENU House-made chicken nuggets or fish fingers can be made in bulk and frozen ready to defrost and oven bake.
c. Healthy meals do not include any shallow or deep fried foods, processed meats or savoury pastries.
Replace these foods With these healthy alternatives
House-made, oven-baked chips or wedges Fried potato chips Pasta, rice, couscous or potato salads French fries Wholemeal and wholegrain bread or rolls Wedges Mashed or baked (jacket) potato Extra vegetables Deep or shallow fried foods* Chicken nuggets Oven-baked, house made chicken nuggets
Crumbed or battered fish Grilled, pan-fried, poached or oven-baked fish Shallow or deep fried fish fingers House-made, oven-baked crumbed fish
Fried schnitzel/crumbed meat Grilled, roasted or stir fried meat
Top pizza with roasted chicken and extra vegetables Ham, bacon, salami, prosciutto, fritz Fill sandwiches with salad, roasted meats, boiled eggs or devon, mettwurst Processed meats or cheese House-made burger patties or meatballs Hot dogs, sausages using lean mince
Sausage rolls Sushi, cold rolls, wraps, sandwiches and rolls
Make pie filling using lean meat and vegetables, Pastries Pies, pasties served in individual portions (such as ramekins), topped with mashed potato
Quiche Frittata
*Including foods fried during manufacture, such as commercial potato chips, wedges, hash browns, chicken nuggets and fish fingers.
For meals that do not meet the Healthy Kids Menu guidelines, consider:
• reducing the number of chips served –12 hot chips (60 grams) is a good guide • bulk up the meal with more vegetables or a small bread roll.
HEALTHY KIDS MENU 11 IF DESSERTS ARE OFFERED ON THE KIDS MENU, AT 3 LEAST ONE OPTION IS HEALTHY
Dessert is not always necessary, so kids menus do not need to include dessert.
If your kids menu does include dessert, at least one option needs to be based on fruit and/or reduced fat yoghurt.
A healthy dessert may be paired with healthy additions, such as nuts, seeds, coconut, eggs, cocoa powder, reduced fat milk or ricotta, vanilla, and/or spices.
A healthy kids dessert option cannot include syrups and flavoured toppings, cream, ice cream, custard, biscuits, cakes or sprinkles or other sugary additions.
Fruit has a natural sweetness and is packed with fibre and vitamins. Reduced-fat yoghurt provides calcium for healthy bones.
For desserts that do not meet the healthy guidelines:
• consider reducing the serving size of ice cream - two scoops or 75 grams of regular ice cream is a good guide • house-made desserts could be reformulated for less sugar, healthy fats, or smaller portions.
What about ice cream and gelato?
Even though ice cream and gelato have become staples on kids menus, they do not count as healthy sources of dairy because they are low in calcium and high in added sugars.
12 HEALTHY KIDS MENU IF MEAL COMBINATIONS ARE AVAILABLE, AT LEAST 4 HALF ARE HEALTHY
Healthy Kids Menus do not have to include meal combinations or ‘meal deals’. Some food businesses choose to offer them because customers like their simplicity and value. Check out the menu ideas
If meal combinations are offered in a Healthy Kids Menu: on page 28 for more. • all meal combinations offer healthy drinks, if a drink is included • at least half of kids meal combinations offer healthy meals and a healthy dessert, if dessert is included. For more information on healthy drinks, meals and desserts, refer to the previous section of this guide. There are many different ways to offer meal combinations. Here are some healthy options.
HEALTHY KIDS MENU 13 WHAT DOES A HEALTHY 5 KIDS MENU LOOK LIKE?
This is an example of a Healthy Kids Menu
Healthy Kids Menu - all meals $10.95
Grilled chicken tenderloin strips, steamed rice and vegetables (healthy choice)
Grilled lean beef burger with tomato, grated carrot, lettuce and cheese (healthy choice)
Pasta bolognaise with salad (healthy choice)
Battered or grilled fish, chips and cucumber Dessert
Fresh seasonal fruit salad (healthy choice)
Two scoops of ice cream Kids Drinks - choose from (healthy choice)
A glass of plain water (free)
A glass of sparkling water ($2.50 each)
Milk or 100% orange juice ($2.50 each) Meal Combo $10.95
Choose a meal, add either bottled water (plain or sparkling) Milk or 100% fruit juice with fruit salad for dessert
14 HEALTHY KIDS MENU HEALTHY KIDS MENU 15 GETTING 6 STARTED
How the Healthy Kids Menu initiative is put into practice
Is this for you? Participation is voluntary. Find out more about the program at www.sahealth.sa.gov.au/healthykidsmenu
Register Register online to access the Code of Practice, Guide for Business, and self-assessment form. These documents will give you the information you need to get started.
Review Use the simple self-assessment form to identify the changes needed for your menu to meet the Healthy Kids Menu Code of Practice criteria.
Report back Complete an online checklist and upload a copy of your kids menu. Alternatively, you can email us scanned copies, or post us hard copies in the mail.
Promote Once approved, you may promote your Healthy Kids Menu.
16 HEALTHY KIDS MENU Self-assessing your Healthy Kids Menu
The self-assessment form shows whether your kids menu meets all the criteria of a Healthy Kids Menu. All criteria must be met before your menu can be considered a Healthy Kids Menu. The self-assessment form can be completed online or downloaded and emailed to <
Self-assessment form for your kids menu P/O/ N/A The kids menu only lists drinks that are allowed on a Healthy Kids Menu: - bottled water (still or sparkling) - 250ml servings of reduced fat milk (less than 2% fat), 100% fruit juice - house-made healthy kids drinks (sparkling water with fruit juice, fruit smoothies or fresh juices) If drinks are not listed on the kids menu, enter N/A
Water is available at no cost and is easily accessible
At least half of the meals on the kids menu: - include at least half a cup of vegetables or one cup of salad, and - are prepared using small quantities of healthy fats and oils, and - do not include any shallow or deep fried foods, processed meats or savoury pastries
If desserts are offered on the kids menu, at least one option is: - fruit: fresh, tinned, grilled, baked or poached, and / or - reduced fat yoghurt
If kids meal combinations are available: - all offer healthy drinks, if a drink is included - at least half offer healthy meals and a healthy dessert, if dessert is included
Business Name:
Contact person:
Phone: Mobile:
Email :
HEALTHY KIDS MENU 17 HOW TO TELL CUSTOMERS ABOUT 7 YOUR HEALTHY KIDS MENU
Customers will want to know which businesses offer a Healthy Kids Menu and what the healthy choices on each menu are. General tips for encouraging customers to choose the healthy dishes: • list the healthy items first in the menu • download the Healthy Kids Menu icon and paste next to each Healthy Kids Menu item • use a symbol next to each Healthy Kids Menu item, such as an H for ‘Healthy’, a green tick, or a piece of fruit. • if practical, give healthy menu items prices that are similar to other menu items, or cheaper.
18 HEALTHY KIDS MENU INSPIRATIONAL HEALTHY 8 KIDS MENU IDEAS
Examples for creating new kids meals
Meat/protein plus Vegetables plus Carbohydrate
Side salad Grilled chicken strips or tenderloins Hand-cut, oven-baked wedges (garden, Greek, coleslaw) Grilled or pan-fried lean beef Smooth or chunky soups Wholegrain or wholemeal bread meatballs (served warm) roll Oven-baked, house-made chicken Crunchy batons of carrot, celery, Pasta salad nuggets or crumbed fish cucumber, capsicum Grilled or pan-fried lamb cutlets Steamed corn cob and green beans Rice (white or brown) Stir-fried strips of beef, pork or Crunchy stir-fried vegetables Asian noodles chicken Roasted pumpkin and steamed Slices of roast meat or chicken Mashed or roasted potato peas Steamed broccoli and Grilled, pan-fried or oven-baked fish Couscous or quinoa salad cauliflower ‘tree tops’ INSPIRATIONAL HEALTHY 8 KIDS MENU IDEAS CONT.
Side dishes
Healthy alternatives to a bowl of chips Light meals, snacks and sharing plates
house-cut, oven baked potato chips/wedges – kids grazing plate: offer any combination of carrot, try a mixture of white and sweet potato celery and cucumber sticks, cherry tomatoes, cheddar cheese cubes, vegetable-based dips, fresh fruit, dried bowl of lightly steamed vegetables apricots and sultanas, crackers or toasted pita bread garden salad platter of steamed or raw vegetables served with bowl of corn cobs segments simple dipping sauce, such as low salt soy sauce mini mugs of warm soup and toast vegetable dips, like beetroot, pumpkin, carrot or wholegrain or wholemeal toast served with hummus, with bread or crackers margarine or olive oil for dipping fruit platter cheese and crackers mini salad plate with boiled egg vegetable soup and wholegrain roll toasted cheese sandwiches with carrot and cucumber sticks zucchini slice or frittata served with a side salad pot of warm baked beans and wholegrain toast soldiers a jacket potato topped with coleslaw salad or a mix of kidney beans, corn, grated cheese natural yoghurt
20 HEALTHY KIDS MENU Main meals
Sandwiches, wraps and rolls Burger ideas - with at least one cup of salad
experiment with a variety of wholemeal, wholegrain, try wholegrain or wholemeal buns - flat and soft buns rye and sough dough wraps, pita, rolls and sliced are easiest for kids to handle and bite breads start with a grilled lean beef patty, chicken, fish or vegetarian burger Filling ideas add some salad, such as baby spinach, lettuce, protein: canned tuna, egg, roasted chicken, lamb or tomato, beetroot slices, grated carrot, coleslaw, beef, shredded slow cooked pork, cheese roasted onion or mashed avocado spread options: margarine, pesto, hummus, optional extras: reduced-fat cheese, egg, pesto, mayonnaise, chutney or relish, beetroot dip, mashed hummus, tomato chutney avocado, low fat ricotta to keep the size manageable for little hands, put salad: tomato, lettuce, cucumber, rainbow salad of some salad on the side of the plate rather than grated carrot and beetroot overloading the burger INSPIRATIONAL HEALTHY 8 KIDS MENU IDEAS CONT.
Pasta ideas - with at least half a cup of vegetables or sauce Pizza ideas - topped with at least half a cup of vegetables per serve vegetable-rich bolognese sauce served with Base: try wholemeal options. English muffins can work spaghetti or short pasta that is easier for children to for mini pizzas. manage vegetable-rich, smooth tomato-based pasta sauce Topping ideas with coloured bows vegetarian chicken, broccoli and olive oil served with orecchiette grated mushrooms, diced capsicum, onion, olives and vegetarian lasagne with layers of roasted zucchini cheese and pumpkin and a tomato sauce pineapple, fresh tomato and cheese served with a side salad chicken roasted red capsicum, chicken, red onion, baby tomatoes and bocconcini cheese peas, grated zucchini, basil, chicken and feta cheese Mexican: diced tomato, scattered minced meat, cumin, kidney beans, corn, diced capsicum, pineapple and cheese
22 HEALTHY KIDS MENU Asian cuisine Healthy Kids desserts
sushi filled with prawn, chicken, tuna, tofu or fresh, tinned, grilled, baked or poached fruit omelette, plus cucumber, pumpkin, avocado small platter of seasonal fruit rice paper rolls filled with shredded beef or pork, fruit salad served with yoghurt for dipping prawn, chicken, tofu or omelette and carrot, cucumber, capsicum, lettuce and sweet chilli fruit ‘sundaes’ made by layering fruit, yoghurt and dipping sauce nuts or seeds lettuce cups filled with stir-fried pork mince and grilled pineapple skewers with toasted sesame seeds Asian vegetables and yoghurt for dipping fried rice: white or brown rice with a combination of poached and pureed apple or pear, topped with a ingredients, such as peas, corn, bean shoots, diced dollop of yoghurt carrot, cooked egg, roasted pork pieces, flavoured reduced-fat Greek yoghurt topped with berries with garlic, soy sauce and sesame oil chia seed or sago pudding (no added sugar) rice pudding (no added sugar)
HEALTHY KIDS MENU 23 INSPIRATIONAL HEALTHY 8 KIDS MENU IDEAS CONT.
Breakfast ideas - include half a cup of vegetables, fruit or beans
pancakes with ricotta, strawberries and banana wholemeal or grain toast with grilled cheese and baked beans breakfast burrito with omelette, tomato salsa, cheese fruit toast with ricotta and banana breakfast parfait with fruit, reduced fat yoghurt and muesli boiled egg with wholemeal or grain toast soldiers a side of fresh fruit omelette with wholemeal or grain toast and wilted spinach
24 HEALTHY KIDS MENU HEALTHY KIDS MENU 25 26 HEALTHY KIDS MENU 9 PORTION SIZES
Many food establishments like to provide their customers with generous serves.
This chart is a simple guide for portion sizes for children, and the proportion for each part of the meal. 1+ serves per meal
The Healthy Kids Menu does not set guides for serving A serve of vegetables is: sizes, other than providing at least one serving of • half a cup of cooked vegetables or legumes vegetables. This information is provided as a helpful guide. • one cup of salad • half a medium-sized potato
half a cup Vegetables 80gms Chicken half a cup rice 1 serve per meal A serve of lean meat, poultry or fish is: • 65 grams of cooked lean red meat, or • 80 grams of cooked chicken or turkey, or • 100 grams of cooked fish, or • two large eggs 1-2 serves per meal A serve of grain or cereal is: • one slice of bread, or • half a medium roll, or • half a cup of cooked rice, pasta or noodles
HEALTHY KIDS MENU 27 HEALTHY KIDS 10 MENU RECIPES
Here are eight simple recipes that you may choose to These recipes have been created to meet the Healthy use for your Healthy Kids Menu. Consider which recipes Kids Menu features. This means they: might best suit your menu style, cooking facilities and • Have at least one serve of vegetables customers tastes. • Use small quantities of healthy fats and oils AND There are many healthy ways to vary these recipes • Do not include any shallow or deep fried foods, and give them a unique touch. You may want to add processed meats or savoury pastries fresh herbs, spices, healthy condiments, yoghurt-based dressings or use different vegetables or proteins.
Beef Burger
Ingredients (serves 10) Method 1. Combine mince, breadcrumbs, egg, onion, carrot and 10 wholemeal buns, approximately parsley. 80 grams each 2. Divide into 10 patties, approximately 100 grams each. Lean beef mince – 500 grams 3. Lightly pan-fry or grill the patties until cooked through, Wholemeal breadcrumbs – using a small amount of unsaturated cooking oil. 100 grams, dried 4. Assemble the burgers using the remaining ingredients - Two eggs salad can be served in the bun or as a side. Onion – 130 grams chopped Carrot – 180 grams grated Tips: Parsley – 10 grams chopped • Pre-made lean beef burgers can be bought instead of preparing them in-house. Tomato – 300 grams sliced • If buying instead of making burgers, look for products Beetroot – 400 grams, tinned with less than 10 grams of fat and less than 600 or boiled, sliced milligrams of sodium (per 100 grams). Lettuce – 100 grams of torn leaves • Lean beef can be substituted for chicken mince or Tomato sauce – 100 grams, reduced salt canned salmon or tuna.
28 HEALTHY KIDS MENU Fried rice
Ingredients (serves 10) Method 1. Heat half the oil in a wok. Add the beaten eggs and White or brown rice - 700g cooked swirl around the pan. Cook until omelette is just set then or 370g dry remove from pan. Roll into a cigar shape and slice finely. Vegetable oil – 40 millilitres 2. Add the remainder of oil to the wok. Add the spring Eggs – four extra-large, beaten onion, garlic and ginger and cook until softened. Spring onion - 150g, sliced 3. Add the carrot and broccoli then cook until tender. Garlic - 10g, crushed 4. Add the remaining vegetables (peas and beansprouts), Ginger - 20g, grated and the rice, chicken, shrimp and soy and sweet soy Chicken breast – 300 grams, sauces. Stir-fry until combined and heated through. cooked, skinless 5. Serve garnished with egg strips, extra spring onion and Shrimp – 300 grams, cooked optional coriander or crushed peanuts. Carrot – 300 grams, diced Tips: Frozen peas – 150 grams • Fried rice works best with day-old rice that has been Bean sprouts – 150 grams, raw prepared and then cooled. Broccoli – 200 grams, chopped into • Other vegetables can be substituted - capsicum, snow small florets peas, bok choy and beans make great alternatives. Salt-reduced soy sauce – 65 millilitres Sweet soy sauce – 50 millilitres
Yiros or Chicken wraps
Ingredients (serves 10) Method 1. Combine chicken with garlic, oregano, lemon juice and olive 10 yiros wraps, approximately oil, and marinade for two hours. 70 grams each 2. Grill chicken until cooked through. Chicken thighs – 800 grams, sliced 3. Combine yoghurt, mint and dill to make the tzatziki sauce. Garlic – 10 grams, crushed 4. Assemble yiros by placing a tablespoon of tzatziki sauce, Oregano – 10 grams, dried approximately 70 grams of chicken and the salad ingredients Lemon juice – 40 millilitres on each wrap. Olive oil – 20 millilitres Serving suggestion: Lettuce – 100 grams, shredded For lamb or beef yiros, replace the chicken thighs with lamb or Cucumber – 300 grams, diced beef strips. Tomato – 300 grams, diced Natural yoghurt – 200 grams Mint – 10 grams, finely chopped Dill – 10 grams, finely chopped
HEALTHY KIDS MENU 29 Fish taco with slaw
Ingredients (serves 10) Method 1. Cut the fish into strips and coat in the mixture of flour Firm white fish – one kilogram, for and paprika. example, flake, snapper or ling 2. Heat the oil in a pan and fry the fish until cooked White flour – 100 grams through. Smokey paprika – 10 grams 3. Combine the salad ingredients (cabbage, carrot, corn, Olive oil – 60 millilitres lime juice and coriander) and toss to combine. 20 mini tortillas – approximately 4. Warm tortillas on a grill or in a pan, the microwave or 25 grams each an oven. Red cabbage – 400 grams, finely sliced 5. Assemble the dish by filling two tortillas with fish Carrot – 300 grams, grated strips, top with slaw and a tablespoon of natural Corn kernels (tinned, fresh or frozen) yoghurt. – 150 grams Optional: Lime juice – 40 millilitres When in season, add mango to the cabbage slaw for Coriander – 20 grams, finely chopped extra sweetness.
Hidden vegetable pasta sauce
Ingredients (serves 10) Method 1. Heat the oil in a large non-stick pan and cook the Olive oil – two teaspoons onion, garlic, celery, leek and carrots over a medium Two large onions, chopped heat for about 20 minutes. Four sticks of celery, chopped 2. Add the capsicum to the pan and cook for 10 minutes Four large carrots, chopped more. Two large leeks, chopped 3. Add the canned tomatoes, sweet potato, and vinegar One large red capsicum, chopped and simmer for at least 25 minutes – the longer the Garlic – one to three cloves, minced better. One medium sweet potato, peeled 4. Use a hand blender to blitz the sauce until smooth. and chopped Tomatoes – four 400 gram cans, Tips: chopped • Use this basic sauce to make bolognaise or lasagne. Vinegar – two tablespoons • Add meatballs for another variation.
30 HEALTHY KIDS MENU Chicken strips with Greek salad
Ingredients (serves 10) Method 1. Pre-heat the oven to 200°c. Five chicken breasts, cut into strips 2. Spray a baking sheet with oil. Plain flour – half a cup 3. Place flour on a tray. Reduced fat milk – half a cup 4. Place bread crumbs and any optional flavour Two large eggs, beaten additions on a separate tray. Bread crumbs, four to five cups 5. Combine the beaten egg and milk in a shallow dish. Spray oil 6. Toss chicken strips in the flour, then dip them in
the egg mixture, then coat them evenly with bread Optional additions: crumbs. • Onion powder, garlic powder, grated 7. Place chicken strips on the baking sheet and spray parmesan cheese, paprika, herbs, such with vegetable oil. as dried thyme or basil 8. Bake until golden and cooked through. • Before preparing the chicken strips, the crumbs can be toasted in the Tips: oven for a more golden end product. • Pre-prepare and freeze portions of crumbed chicken ready for future service. Greek Salad
Low-fat fetta – 200 grams, cut into Method small cubes Whisk to combine dressing and toss with salad Three medium Lebanese cucumbers, ingredients. halved lengthways and thickly sliced Four medium Roma tomatoes, cut into wedges Pitted Kalamata olives – one cup One medium red onion, halved and sliced Fresh oregano leaves – one teaspoon, chopped (optional)
Vinegar dressing
White wine vinegar – one tablespoon Extra virgin olive oil – two tablespoons
HEALTHY KIDS MENU 31 Chia pudding
Ingredients (serves 10) Method
Frozen blueberries – four cups 1. Blend blueberries, milk, dates and banana and Low-fat milk – one and a third cups process until smooth. 10 Medjool dates, soaked in hot water 2. In a mixing bowl, add chia seeds to the blueberry for one hour to soften mixture and stir until combined. Two frozen bananas 3. Refrigerate the mixture for at least one hour or overnight, stirring approximately every five minutes Chia seeds – one cup for the first 20 minutes. 4. Transfer the mixture into individual serving dishes and top with blueberries, nuts and/or coconut (optional) prior to serving.
Fruit and yoghurt parfait
Ingredients (serves 10) Method
Reduced-fat yoghurt - approximately 1. Place approximately a third of a cup of yoghurt in the 1.5 kilograms bottom of each serving dish, jar or glass. Five cups of chopped fruits, such as 2. Sprinkle with nuts, fruit, and then another third of a berries, banana, mango cup of yoghurt. Two cups of roasted chopped nuts 3. Sprinkle with more nuts, fruit and a coconut, repeating and/or seeds process (if necessary) until serving dishes are full. One cup of shredded coconut Serving suggestions:
• This dessert is best served in a transparent serving jar, glass or container so that children can see the delicious layers of this dish. • For a touch of spice, sprinkle a little cinnamon through the layers. • There are many other creative variations that can make use of seasonal fruit.
32 HEALTHY KIDS MENU WORKING TOWARDS 11 A HEALTHIER MENU
Are you considering some menu changes, but not • Reduce the serving size of potato chips - aim for no sure about committing to a Healthy Kids Menu? more than 12 regular sized chips in a kids meal to make room for more salad or vegetables. Change is not always easy, especially when you don’t • Replace potato chips with a different carbohydrate, know how customers and sales will respond. Try such as pasta, bread or rice. making a few small changes when the time is right. Even though it might not be enough to be branded • Don’t include soft drinks as a standard option in meal a Healthy Kids Menu, it can give you time to get combinations, though customers can still ask for them. feedback from customers and staff. • Reduce the serving size of ice cream – two scoops or 75 grams is a good guide. You may trial a few new dishes or change just a • Simplify desserts by removing sugary toppings, such couple of aspects of your existing menu. as chocolate topping, sprinkles, chocolate and cookies. Some ideas to consider: • Avoid displaying sugar-sweetened drinks at the eye • Serve all meals with vegetables or salad. If one level of children. style of salad or vegetables is frequently left uneaten, trial another option. This example shows a few simple changes to introduce some healthier features: This example menu has no healthy items:
Kids menu Kids menu
Chicken or beef schnitzel and chips Chicken or beef schnitzel, mashed potato and steamed vegetables Chicken nuggets and chips Chicken nuggets, chips and salad Battered fish and chips Battered fish, chips and salad Pasta bolognaise Pasta bolognaise with salad Ham and pineapple pizza Kids meal combo: $10.95
Kids meal combo: $10.95 Choose a meal, add bottled water (plain or Any meal, plus a soft drink and an ice cream sparkling) or juice and two scoops of ice sundae with chocolate, strawberry or caramel cream. topping and sprinkles.
HEALTHY KIDS MENU 33 FREQUENTLY 12 ASKED QUESTIONS
What is a healthy meal? Healthy Kids Menu. You can offer chips and nuggets on The Healthy Kids Menu defines healthy meals as those that: a Healthy Kids Menu if it suits your business and if such meals account for no more than half of the kids meals • include at least half a cup of vegetables or one cup you offer. of salad and Why are artificially sweetened milk drinks allowed • are prepared using small amounts of healthy fats but artificially sweetened soft drinks are not? and oils and Milk provides a valuable source of nutrients, paticularly • do not include any shallow or deep fried foods, calcium. The diets of many Australian children don’t processed meats or savoury pastries. provide them with enough calcium. By offering milk How do I modify my kids menu to offer enough products that are artificially sweetened, children may healthy meals? be encouraged to boost their intake of this healthy drink. Some strategies for increasing the number of nutritious meals Other artificially sweetened beverages, such as soft are: drinks, iced teas, energy drinks and mineral waters, • Replacing unhealthy meals with nutritious variations: have no nutritional value and are acidic, which • replace chips and nuggets with grilled chicken contributes to the erosion of tooth enamel. That is why skewers, salad and a baked potato they cannot be included in a healthy kids menu. • replace macaroni and cheese with pasta and the hidden vegetable sauce. Can we add powdered or liquid flavourings to • Modify unhealthy meals to make them nutritious: reduced fat milk? • quiche and chips can be modified to frittata and Small quantities of powdered or liquid flavourings can garden salad be added because they may encourage children to • change a ham and pineapple pizza to a vegetarian drink milk. Caffeine and coffee flavours are not suitable pizza for children. • change a cheeseburger to a lean beef burger with How does this Guide apply to my kids breakfast tomato and lettuce, with cucumber slices on the menu? side. Overall, the same principles apply. Most of the meals on • Remove some unhealthy meals so your kids menu is a kids breakfast menu will be healthy and at least half smaller. of all kids meals must: • Add one or more new menu items that are healthy • include at least half a cup of vegetables, one cup of (See Chapter 7 for simple meal ideas): salad or half a cup of fruit and • Consider whether any adult meals meet the healthy • be prepared using healthy fats and oils and criteria and suit being offered in smaller portions for • not include any fried foods, processed meats or children. savoury pastries. At least half of kids meals need to be nutritious. Eggs that are fried in a small amount of healthy oil are What about the other meals on the kids menu? allowed in Healthy Kids Menu items but hash browns, This program respects the importance of choice – both croissants, ham and bacon cannot be included. for business and for customers. Therefore some meals Pancakes cannot be served with syrup, ice cream or that don’t meet the healthy definition can stay on your cream if they are one of the healthy menu items.
34 HEALTHY KIDS MENU FOR FURTHER INFORMATION SA Health PO Box 287 Rundle Mall Adelaide SA 5000 www.sahealth.sa.gov.au/healthykidsmenu
HEALTHY KIDS MENU 35 36 HEALTHY KIDS MENU