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!
Healthy fats
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*)
Increase vegetable and fruit intake
Add vegetables and fruit and vegetables with spreads for meals or snacks.
Low sodium and sugar options
When buying spreads, look for products which have the lowest amount of sodium and sugar possible. Remember to provide them in moderation.
Spreads and toppings.
Try these healthy spread ideas on your menu. They can be served with bread, crackers, fruit toast,
scones or pikelets.
Savoury treats
Smashed vegetables
Boost your vegetable intake with smashed avocado, peas or roasted pumpkin on toast.
Cannellini bean mash
Drain excess liquid from canned cannellini beans. Mash with olive oil and basil leaves. Add to wholegrain crackers with slices of tasty cheese.
Cheese and vegetable slices
Choose 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
Serve mashed or sliced hard boiled eggs with wholegrain toast or crackers for a protein-rich meal.
Tzatziki dip
A delicious favourite with kids. Mix 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 dip that is lactose, soy and egg free. Blend canned chickpeas, lemon juice, tahini, garlic, olive oil, and cumin. Serve with wholegrain crackers, corn thin or crispbread; as well as fresh vegetables
Sweet treats
Peanut butter and banana
Top wholegrain toast with natural peanut butter*, sliced banana and a sprinkle of cinnamon.
Ricotta and strawberries
Ricotta and strawberries make a delicious sweet combination to add on scones or fruit toast.
Yoghurt, cinnamon and berries
Serve yoghurt on pikelets with sprinkle of cinnamon, and a small handful of berries
Limit these spreads…
- Butter
- Chocolate spread (such as Nutella)
- Jam
- Honey
- Yeast-based spread (such as Vegemite)
Choose these instead…
- Nut pastes* (no added sugar or salt)
- Cottage cheese, ricotta, or yoghurt
- Vegetable-based dips
- Mustard, relish
- Avocado
- Extra virgin olive oil (light drizzle)
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
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 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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