SUPERMARKET SALT TRAPS EXPOSED
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.
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