YMCA Healthy Living Magazine, powered by n4 food and health SPRING 2019 - Page 11

ARNOTTS ® SALADA ORIGINAL AVG QTY PER SERVING (2 BISCUITS 27.8g) NUTRITION PER SERVING PER 100g Energy 498KJ 1790KJ Protein 2.9g 10.4g Total Fat 2.8g 10.0g Saturated 0.3g 1.2g Carbohydrate 19.9g 71.5g Sugar 0.1g 0.4g Sodium 270mg 970mg ARNOTTS Vita-Wheat 9 Grain AVG QTY PER SERVING (4 BISCUITS 23.2g) NUTRITION PER SERVING PER 100g Energy 394KJ 1700KJ Protein 2.8g 12.1g Total Fat 2.2g 9.4g Saturated 0.3g 1.1g Carbohydrate 14.4g 61.9g Sugar 0.4g 1.7g Sodium 104mg 450mg HERE ARE A FEW EYE-OPENING EXAMPLES: Breakfast cereal generally doesn’t taste salty, so you might be surprised to find that a standard serve of corn flakes (30g), contains the same amount of sodium as 15 potato crisps. Next, we give you a popular brand of pasta sauce - in this case Dolmio ® - which will cost you around 400mg of sodium per serve (or 20% of your daily sodium budget). Have you ever thought of sandwiches as salty? Probably not, but two slices of regular bread can contain between 300-500mg of sodium, which is more than double the content of a standard serve of Doritos® corn chips - and that’s before you even add your filling! 3. Knowledge is power, so brush up on your label reading skills, and make the smart choice. Here’s how to read a food label: Front of pack label: The following terms or claims can help us determine the salt content of the food: } } ‘NO ADDED SALT’ confirms a low salt food as there is no added salt. } } ‘LOW IN SALT’ refers to a sodium level of 120mg/100g or less. } } ‘SALT REDUCED’ refers to a sodium level of 400mg/100g or less. } } You can also refer to the Health Star Rating, which reflects a number of nutritional considerations, including the salt content of packaged foods. Back of label: check the Nutrition Information Panel (NIP): You’ll find the sodium content per 100g and per serve – this is a mandatory nutrient that must be shown in the NIP. Tip: The sodium level per 100g allows you to compare the content of different products and choose the lower salt option. The sodium content ‘per serve’ gives you an indication of how much sodium you’ll get from a standard serve of this food. The following tables illustrate the NIP and salt content of two different dry biscuit options, and how reading labels can help you halve your salt intake in this instance. 4. Check the ingredient list, and be savvy about other ingredients that mean salt: } } } } } } } } } } Rock salt Sea salt Seasonings Onion, garlic, celery or chicken salt Baking powder and sodium bicarbonate 5. Swap this for that Simple swaps can make a big difference to your sodium intake at the end of the day. You can do this by reading labels and choosing the lower salt alternative, and by choosing the lower salt alternative when you’re eating away from home. Make use of today’s technology, with apps such as Foodswitch ® (available free in mobile app stores). Foodswitch ® makes it easier to make the healthier choice between two products. The ‘salt switch’ function allows you to scan the barcode of a food product and find lower salt foods which are similar. For example, if you were to look up Kelloggs® Corn Flakes (550mg/100g salt), the salt switch options inform you that Freedom Foods® Low Salt Corn Flakes are a much better choice (210 mg/100g salt). Head to unpackthesalt.com.au for lots of fabulous resources like a downloadable wallet-sized label reading guides and ‘Salt Swaps’ lists. SPRING 2019 YMCA HEALTHY LIVING MAGAZINE 11