Australian Healthy Food Guide — November 2017

Drizzled over greens or served on the side, a healthy

condiment gives salad leaves a new lease on life!

healthier

SAL AD

DRESSING

Moro Balsamic

ar with Extra

n Olive Oil

e it’s higher in

ules, it has just

redients and no

d sugar or salt.

ml: 2390kJ (572cal),

fat, <0.5g sugars,

0mg sodium

ise Deli Style

h Vinaigrette

aigrette has less

alf the sugar of

s classic French

t-free versions.

ml: 700kJ (168cal),

g fat, 6.6g sugars,

745mg sodium

d Kelly's Basil

rlic Dressing

eamy dressing is

e, vegan friendly

d gluten free.

ml: 1250kJ (299cal),

t fat, 11.8g sugars,

80mg sodium

STEPS

TO A

HFG DIETITIAN

APPROVED

✓

Text: Karissa Woolfe. Main photo: iStock.

HFG checklist for choosing healthy salad dressings

ŘSodium: Less than 600mg per 100ml (120mg per 20ml serve)ŘSaturated fat:Less than 5g per 100ml

ŘSugars: Less than 15g sugars per 100mlŘKilojoules:Less than 1000kJ per 100ml

✓

Be salt savvy

Salt may be tasty, but some

store-bought dressings have

more than double what we

recommend. This is important

if you have high blood pressure

or have been told you need to

lower your sodium intake.

2

Look for

good fats

Forget ‘light’ dressings.

Researchers found more

antioxidants are absorbed

with olive oil and dressings

that use vinegar, so the rig

type of fat is very important.

4

Portion

it right

Creamy dressings, like Caesar,

can have up to 3000kJ (717cal)

per 100ml, so you could be

adding kilojoules without

realising. Measure a sensible

portion of one tablespoon.

3

BEWARE OF SNEAKY SUGAR

Fat-free salad dressings can have sugar added to give them

more flavour. Check the ingredients list to make a smarter choice.

Do it yourself!

It’s so easy to make your own

healthy dressing. Mix three parts

extra-virgin olive oil with one

part vinegar (balsamic, apple or

wine-based), seeded mustard or

lemon juice. Give it a shake in a

jar, then pour it over your greens.

NOVEMBER 2017 HEALTHY FOOD GUIDE 87

hfg SHOPPING

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