Healthy food swaps for OSHC
Small changes can make a big difference!
Healthy food swaps
Try swapping some ingredients or meals on your menu for these healthier alternatives, to make the foods and drinks available more nutritious for the children in your care.
| Swap these foods... | ...for these healthier options |
|---|---|
| Salami, kabana, Strasburg, Devon or middle bacon | Lean ham, canned fish in spring water, sliced chicken or turkey breast |
| Sausages and sausage mince, frankfurts and hot dogs | Lean burgers, lean beef or lamb mince, lean beef |
| Sausage rolls and pies | Baked beans on toast, mini pizza faces, toasted sandwiches |
| Jelly | Fruit yoghurt, fruit platter, canned fruit or custard |
| Chips | Plain popcorn, baked pita wedges |
| Swap these foods... | ...for these healthier options |
|---|---|
| Cakes and sweet biscuits | Fruit toast with ricotta and berries, pikelets, wholemeal muffins |
| Potato gems | Jacket potatoes, sweet corn, falafel |
| Ice creams and icy poles | Frozen fruit pieces, fruit smoothies, fruit yoghurt |
| Juice and cordial | Water, plain milk |
| Cream, sour cream or coconut cream | Reduced fat coconut milk, evaporated milk, ricotta cheese or natural yoghurt |
| Butter, copha, ghee or lard | Mono- or poly-unsaturated oil, margarine |
For more information please phone 1300 22 52 88 or email heas@nutritionaustralia.org.au
Except where otherwise indicated, the images in this document show models and illustrative settings only, and do not necessarily depict actual services, facilities or recipients of services. This document may contain images of deceased Aboriginal and Torres Strait Islander peoples. In this document, ‘Aboriginal’ refers to both Aboriginal and Torres Strait Islander people. ‘Indigenous’ or ‘Koori/Koorie’ is retained when part of the title of a report, program or quotation. Copyright © State of Victoria 2016
Written and reviewed by dietitians and nutritionists at Nutrition Australia, with support from the Victorian Government.
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The Healthy Eating Advisory Service acknowledges the Traditional Owners of the land on which we operate. We pay our respects to them, their culture and their Elders past and present.
The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at Nutrition Australia Vic Division, with support from the Victorian Government.
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