Australian Healthy Food Guide - November 2017

(Wang) #1
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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