By PIP DUNCAN

advisor – Foodservice and Hospitality, Heart Foundation

A “chequebook’’ of grilled fish, a “computer mouse” of baked potato, a “tennis ball” of cauliflower or beetroot and a “baseball” of steamed, chopped vegetables. It might sound odd, but images such as these help us visualise what a portion should be, and topped with a teaspoonful of chopped fresh herbs, they all make a healthy meal.

Portion size is important for weight management. Portions are measured by energy density rather than grams. This allows us to eat larger portions of lower energy dense foods such as fruit, vegetables, lower fat dairy products and popcorn, and encourages smaller portions of higher energy dense foods such as cake, sweets, processed meats and confectionary bars.

Nutrition panels on packaged foods make it easier to identify the energy density of a portion when you are at the supermarket; this is more difficult in the food service environment. Weight is often the most practical guide, for example 150g raw fish is a portion.

Energy from food is what the body uses each day for muscular activity, to maintain body temperature and to carry out metabolic processes. A person’s energy needs alter with age. We need more when we are younger and have a more active lifestyle. A very active person requires more energy than those who are sedentary.

Portion sizes and cooking methods can also alter the energy in foods offered to the customer.

Here are some ways caterers can offer healthier food choices.

Choosing healthier cooking methods

Energy dense foods can be produced by altering the cooking methods. See the chart below and you’ll see it’s out with deep fat frying and in with baking and grilling.

Comparison of energy, fat and protein content with different cooking methods of 150g serving of fish

Source; Foodworks version 7

Balancing high density foods with lower density foods

Some foods, especially processed foods, have a high fat content. Choose a cooking method which does not add to the fat content and serve these with lower energy dense food items, like salad, coleslaw and wholegrain breads or rolls.

Offer normal portion sizes

Offer normal portions sizes rather than super-sized portions. Huge portions, all-you- can- eat buffets and double-sized serves are all influencing New Zealanders to eat more than they need. Offering normal-sized portions is an easy way to help customers reduce calories. A recommended portion of meat is the size of a deck of cards or bar of soap, a recommended portion of fish is about the size of a cheque book, a medium potato is the size of a computer mouse, half a cup of pasta is about the size of a tennis ball, a cup of vegetables is a size of a baseball.

Baked salmon

Serves 10

1.5kg side of salmon, boneless

2 teaspoons olive oil

2 lemons, 1 juiced and 1 sliced

1 tablespoon thyme or dill sprigs

Freshly ground black pepper

1. Preheat oven to 180°C, lightly spray a large piece of aluminum foil or baking paper with canola or rice bran spray

2. Place the salmon fillet on the foil

3. Combine the oil and lemon juice in a small bowl and brush over fish. Scatter with the thyme or dill and freshly ground black pepper

4. Arrange lemon slices on the salmon, wrap securely and wrap in another layer of foil or baking paper

4. Bake for about 20 minutes until the fish is cooked through

5. Serve with salads, steamed vegetables, wholegrain breads or rolls.

Average nutritional analysis per serve

Energy 1092kJ

Protein 30g

Total fat 13g

Saturated fat 2.3g

Carbohydrate 3g

Sodium 78mg

More about salmon [in a box]

Wrapping salmon in paper and cooking it gives a moist result.

All New Zealand salmon is farmed King Salmon; wild salmon is only sold in Alaska.

As it is a firm flake fish, salmon retains its shape after cooking; steaming, poaching or baking are suitable cooking methods for salmon.

King Salmon is a good source of omega- 3, a diet high in omega-3 may reduce the risk of heart disease.

Chervil, coriander, dill, fennel, horseradish, lemon balm, mint, parsley and sage all go well with salmon.