Spreads and toppings
Not all spreads are equal. For example, jam, honey, Nutella, and Vegemite can be high in added sugars, saturated fats or salt.
Here are our top tips for healthy and tasty toppings
Did you know?
- Eating too much added sugar from spreads and toppings can lead to increased risk of children developing tooth decay and gum problems. [3,4] Filling up on sugary spreads also means children may eat more energy (kilojoules) than they need.
- Sweet spreads, like jam and honey, are the second largest contributor of added sugars for Australian children.
On average, Australian children eat 60g of added sugar per day. That’s more than twice the World Health Organisation’s recommended maximum of 25g – and 1/3 of this added sugar comes from sweet spreads! [1,2]
- Swap spreads that contain mostly saturated fat (such as butter or chocolate spreads), for ones that have more healthy polyunsaturated and monounsaturated fats (such as avocado or nut paste*).
- Add fruit and vegetables to meals with spreads.
- When buying spreads, look for products which have the lowest amount of sodium and sugar possible, and remember to provide them in moderation.
*If your centre allows nuts
Fresh ideas
| Limit these spreads… | …and choose these instead. |
|---|---|
| Butter Chocolate spread (such as Nutella) Jam Honey Yeast-based spread (such as Vegemite) | Nut pastes* (no added sugar or salt) Cottage cheese, ricotta, or yoghurt Vegetable-based dips Mustard, Relish, Avocado Extra virgin olive oil (light drizzle) |
Sweet goodies
Peanut butter and banana
Top wholegrain toast with natural peanut butter*, sliced banana and a sprinkle of cinnamon.
*If your centre allows nuts.
Ricotta and strawberries
Ricotta and strawberries make a delicious sweet combination to add on scones or fruit toast.
Yoghurt, cinnamon and berries
Serve natural yoghurt on pikelets with sprinkle of cinnamon, and a small handful of berries.
Savoury goodies
Smashed vegetables
Boost your vegetable intake by topping wholegrain toast with smashed avocado, peas or roasted pumpkin.
Cannellini bean mash
Drain off excess liquid from canned cannellini beans. Mash with olive oil and basil leaves. Add to wholegrain toast or crackers with slices of tasty cheese.
Cheese and vegetable slices
Choose some reduced fat cheese and pair it up with a veggie such as avocado, capsicum, cucumber and/or carrot to serve on wholemeal bread, crackers or even pikelets.
Hard-boiled egg slices
Either smashed or sliced, serve hard boiled eggs with wholegrain toast or crackers for a protein-rich meal.
Tzatziki dip
A delicious favourite with kids. Mix with natural yoghurt, grated cucumber, crushed garlic, cumin and lemon juice. Serve with wholegrain crackers, corn thin or crispbread; as well as fresh vegetables.
Hummus dip
A traditional favourite that is lactose, soy and egg free. Blend together canned chickpeas, lemon juice, tahini, garlic, olive oil, and cumin. Serve with wholegrain crackers, corn thin or crispbread; as well as fresh vegetables.
References
[1] Intake and sources of added sugar among Australian children and adolescents, Louie, Moshtaghian, Rangan, Flood and Gill, European Journal of Nutrition, V55:8, p2347-2355, September 2016
[2] Dietary intake and food sources of added sugar in the Australian population, Lei, Rangan, Flood and Louie, British Journal of Nutrition, V115:5, p868-877, January 2016
[3] Sugar, National Health and Medical Research Council, 2013, www.eatforhealth.gov.au
[4] Australian Dietary Guidelines, National Health and Medical Research Council, 2013, www.eatforhealth.gov.au
For more information please phone 1300 22 52 88 or email heas@nnf.org.au
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Written and reviewed by dietitians and nutritionists at National Nutrition Foundation, with support from the Victorian Government.
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The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at National Nutrition Foundation, with support from the Victorian Government.
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