Burger & chips
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Fish & chips
Sandwich
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Pizza
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Make
me healthy
Make
me healthy
Make
me healthy
Make
me healthy
Burger & chips
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Fill your burger with lettuce, tomatoes and onions as an easy way to top up your daily intake of vegetables.
Swap chips for
potato wedges.
These are baked rather than fried, so are cooked in less oil than normal chips.
Boost your vegetable intake by getting creative with your burgers. Our spiced beef and carrot burger recipe uses carrots and mushrooms alongside
some lean or extra-lean minced beef.
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BHF recipe:
Spiced beef and
carrot burgers
Roast dinner
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Make
me healthy
Cooked breakfast
Make
me healthy
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Lasagne
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Make
me healthy
Pie & mash
Make
me healthy
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Jacket potato
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Make
me healthy
Chicken korma
Make
me healthy
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Salad with
dressing
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Make
me healthy
Cottage pie
Make
me healthy
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Fish & chips
Swap your fish and chip shop favourite for a steamed, grilled or poached fish fillet.
Regular fries can be substituted for oven-baked potato wedges.
Top up your meal with healthy sides, such as tomatoes and peppers.
BHF recipe:
Healthy fish and chips
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Sandwich
Replace white bread for wholegrain breads which contain more fibre whether that’s sliced bread,
pitta bread or wraps.
Swap processed meats like ham or chicken with added salt for sandwich fillings like tuna, hummus or
boiled egg.
Replace standard dressings and condiments with lighter options, such as reduced-calorie mayonnaise. Still limit your portions, though, as they can add salt and sugar.
BHF recipe:
Thai sweet chilli
chicken wraps
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Pizza
Try using wholewheat
flour for your pizza base to add fibre.
You can also use vegetables to craft
your crust.
To reduce your calorie intake, opt for a thin crust instead of deep pan or a stuffed crust.
Steer clear of fatty toppings such as pepperoni and sausages. Swap them out in favour of lean meats (such as grilled chicken) and top your pizza with an array of tasty vegetables and just a little cheese.
BHF recipe:
Red onion, courgette
and pepper pizza
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Roast dinner
Beef and lamb can be high in saturated fat,
so swap yours for lean meats such as chicken or turkey.
Make your own gravy at home from scratch, or pick up reduced-salt versions of instant gravy granules.
Go easy on extra trimmings such as Yorkshire puddings, stuffing and bread sauce, as these will add salt, fat and calories to your meal.
If you can, skip them altogether.
Parboil your potatoes before roasting so they absorb less fat. Brush them with an unsaturated fat like rapeseed or olive oil before you pop them in the oven.
BHF recipe:
Easy roast chicken
and vegetables
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Cooked breakfast
Baked beans and eggs are nutritious sources of protein that don’t come with the amount of saturated fat and salt that sausages
and bacon will.
Find alternative
ways to cook your ingredients without
oil. For instance,
if you do have bacon or sausages, grill them instead of frying.
Forego the fried bread in favour of fibre-rich whole-grain toast.
BHF recipe:
Baked egg with
mushrooms
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Lasagne
Beef can be high in saturated fat. Perhaps swap it for turkey mince
or lentils instead – If you
do use beef, make sure
it’s extra-lean
Swap the white pasta lasagne sheets for wholemeal. These contain more fibre.
Most cheeses are high in saturated fat so try and use reduced-fat cheese to sprinkle
on top.
Stock cubes are often high in salt so look for reduced-salt or low-salt versions.
BHF recipe:
Vegetable lasagne
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Pie & mash
Put pastry on top only,
but not underneath. This reduces saturated fat per portion by 40 per cent and calories by a quarter.
If you make your
own pastry, use an unsaturated fat spread rather than butter or lard. This can halve the saturated fat content of your pastry.
Switch from shortcrust or puff to filo pastry. This is the lowest-fat pastry by far, with 2.9g fat per 100g. This compares with 26.2g for puff or 31.4g for shortcrust.
Use lean cuts of meat or extra-lean mince and include plenty
of veg.
BHF recipe:
Chicken and leek
crumble pie
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Jacket potato
You could try switching to sweet potato which counts towards your
5-a-day.
Butter is high in saturated fat, but if you find your potato too dry without, reduce the amount of saturated fat by switching to an unsaturated spread.
Avoid using mayonnaise in fillings. Each tablespoon of mayonnaise contains around 104kcal and 11.3g of fat. A low-fat yoghurt on its own or mixed with lemon juice and chopped herbs will work just as well.
Have a side salad
with it to make it extra healthy, or try our healthy coleslaw as
a topping.
BHF recipe:
Fruit and nut coleslaw
with jacket potato
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Chicken korma
Avoid creamy sauces as these are packed with calories. If the dish is too spicy, think about adding some half-fat crème fraîche or
low-fat plain yoghurt instead.
Choosing brown rice over white varieties to keep your digestive system healthy.
If you struggle to ditch the naan bread, go for a plain one.
Make your own sauce – that way you can control what goes in.
BHF recipe:
Aubergine, chickpea
& spinach curry
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Salad with dressing
Avoid ingredients like cheese, bacon and croutons which can increase the saturated
fat and salt content.
Choose lighter versions of ready-made dressings or try and make your own.
Use a squeeze of lemon juice or balsamic vinegar with some olive oil instead of creamy dressings or mayonnaise.
BHF recipe:
Chicken and
avocado salad
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Beef can be high in saturated fat. Perhaps swap it for turkey mince or vegetables instead – If you do use beef, make sure it’s extra-lean.
Instead of adding butter to your potato topping, which is high in saturated fat, mash some veg in with it instead for added flavour and colour. Chopped swede, parsnip or celeriac are all good options.
BHF recipe:
Cottage pie
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Cottage pie
BHF recipe: Spiced beef
and carrot burgers
BHF recipe:
Spiced beef and
carrot burgers
To make your meat go further, mix in tinned lentils or beans. Replacing some of the meat with pulses lowers the meal’s saturated fat content and adds protein
and fibre.
Try our beef stew as an alternative to pie.
Beef up your leaves with grilled or baked meat or fish. Try chicken, lean beef, tuna and salmon. Hard-boiled eggs, lentils, pulses, nuts or seeds can make salads more filling, too