Tinned fruit is a good snack when you can't get
fresh fruit. Choose those in natural juices.Tinned fish is an
excellent source of good fats like omega 3. Remember brine is
another word for salty water. Look for tinned fish in spring water
or olive oil as it has less sodium.
Tinned vegetables and legumes (eg. baked beans)
can be a convenient option. Look for reduced salt or low salt
Jams and spreads eaten in small amounts are
okay. The best choice is an unsweetened variety. Look for 'no added
Pre-made sauces and marinades are best eaten
when they are low fat, low salt and contain no added sugar. If you
have trouble reading labels you can look for the Heart Foundaition
Tick™. Home brand products may not have the tick so check the
Oils and dressings such as olive, canola or
sunflower oils for cooking and salad dressings are healthier
options. Replace creamy dressings with one made from low fat
mayonnaise, reduced fat sour cream or blended.
Packaged stocks and broth (chicken, beef,
vegetable) can add flavours and depth to a meal but watch for types
that are high in sodium (salt). Opt for 'no added salt' or 'salt
Dried pasta, grains and legumes are excellent
foods to keep you feeling full and are generally low in fat. They
are also good for those watching their budget. Try to add beans and
lentils to meat to bulk them out. They are full
of protein, fibre and nutrients.
Herbs and spices in your cooking will enhance
the flavour withour adding salt, fat, sugar or energy (kilojoules),
giving brighter colour and sensational aromas.
Try combinations sprinkled on meat, legumes, stir-fry or grains
such as rice or cous cous. Remember, a little spice goes a long