How to make your roast dinner heart-healthy

Like all special occasions, food plays an important role at this festive time of year. For many families, Easter wouldn’t be the same without a delicious roast lunch or dinner with all the trimmings

That said, there are small changes you can make to keep your roast dinner healthier and your taste buds happy.

Choosing your protein

Meat is a hot topic and there are plenty of conflicting headlines out there. We've reviewed the science on red meat and poultry, to help you know what's best for your heart health.  

We recommend eating less than 350g (cooked weight) of unprocessed red meat (e.g. steak or mince) per week, with a recommended portion size of 100g. If you do choose to eat red meat, think about how your red meat is prepared and cooked. Choosing leaner cuts and removing skin and visible fat is important. 

Poultry, such as chicken or turkey, contains less saturated fat than red meat, and including some beans (and other legumes) through the week is great for our hearts. 

Fill up on fruit and veggies

This time of year offers an abundance of apples, avocados, beetroots, beans, feijoas, grapes, pears, corn, stone fruit, kiwifruit and oranges. For traditional hot trimmings, green beans, corn, roasted beetroot and squash make excellent choices. You could jazz things up with a festive salad, topped with fruit such as sliced apples or pears.

Delightful drizzles

A flavoursome gravy can be a great addition to the roast dinner. If making your own gravy at home reduce the fat content by skimming the fat off the top of the meat juices or choose reduced salt options from the supermarket.  

If you’re having a salad on the side, choose a simple, light vinaigrette to dress it rather than a heavier, creamier dressing. 

For more information on heart-healthy eating, click here.