You can’t beat a stir-fry for din­ner in a hurry. Di­eti­tian Karissa Woolfe dishes up which go-to sauces and pastes get the HFG tick of ap­proval.

Healthy Food Guide (Australia) - - CONTENTS -

For a flavour­some fam­ily meal with­out the fuss, Asian stir-through sim­mer sauces are tasty and con­ve­nient. But, un­for­tu­nately, they can be loaded with salt, so you need to be se­lec­tive, es­pe­cially if you have high blood pres­sure or type 2 di­a­betes. • KNOW YOUR TAR­GET The Sug­gested Di­etary Tar­get (SDT) for sodium is 1600mg and, as you can see, some Asian sauces give you more than half of this in a sin­gle serve! To keep your in­take in check, choose re­duced-salt va­ri­eties, when­ever pos­si­ble. • BE SALT SAVVY When the la­bel says ‘re­duced salt’, the prod­uct con­tains at least 25 per cent less sodium than the reg­u­lar ver­sion, but it can still be high. Al­ways read the nu­tri­tion in­for­ma­tion panel, or scan with the free FoodSwitch App (us­ing the SaltSwitch fil­ter). • PASTE vs SAUCE When com­par­ing brands, keep in mind that a con­cen­trated base, like a curry paste, can ap­pear to have much more sodium per 100g than a ready-made sauce. But once the meal is pre­pared, the salt con­tent can be sim­i­lar. • MAKE IT YOUR WAY Di­rec­tions on the packet or jar are a sug­ges­tion only. Mak­ing mi­nor tweaks can save on the salt, kilo­joules and sat­u­rated fat. For ex­am­ple, use only half the jar of ready-made sauce in­stead of the whole jar, or buy a two-serve sa­chet and make a meal for four. Fresh in­gre­di­ents like gin­ger, le­mon, chilli and herbs can bol­ster the flavour with­out more sauce — an­other great way to slash the salt.

Choose sauces with less than 500mg sodium per serve

35% OF DAILY IN­TAKE 559mg per ¼ pouch

MasterFoods Chi­nese Beef Stir Fry Recipe Base

38% OF DAILY IN­TAKE 600mg per 1 ta­ble­spoon

Lee Kum Kee Salt Re­duced Soy Sauce

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