Pantry tips

Pantry tips

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 varieties.Jam on toast


Jams and spreads eaten in small amounts are okay. The best choice is an unsweetened variety. Look for 'no added sugar'.


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 Tickā„¢. Home brand products may not have the tick so check the nutrition information.


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 reduced'.


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 way.