![]() ![]() Herbs and spices can be used to add delicious flavours without the need for salt or oil. Reduce your use of soy sauce, tomato sauce and processed sauces, stock powders and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.Avoid processed foods such as flavoured instant pasta or noodles, canned or dehydrated soup mixes, salty crackers, chips and salted nuts.If you eat fish at least once a week, the need for iodised salt is reduced. Yet there is evidence that Australian soil may be low in iodine and so plants grown in it are also low in iodine. A major dietary source of iodine is plant foods. Limit your consumption of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavours in the same way as salt.Don’t automatically add salt to your food – taste it first.Salt is hidden in many of our foods, but a high salt diet can contribute to a range of health problems including high blood pressure. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients). Include more stir-fry recipes in your diet.When boiling vegetables, use a small amount of water and do not overboil them.Microwave or steam vegetables instead of boiling them.Scrub vegetables rather than peel them, as many nutrients are found close to the skin.Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. As an alternative to browning vegetables by pan-frying, it is good to cook them first in the microwave, then crisp them under the grill for a minute or 2.This reduces the amount of oil that vegetables absorb during cooking. When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan.Use non-stick cookware to reduce the need for cooking oil.Use reduced fat yoghurt and milks, evaporated skim milk or corn-starch instead of cream in sauces or soups.Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.And try these tips to reduce the amount of fat needed in cooking: If you add fats when cooking, use healthier oils such as olive and canola oil. Nuts, seeds, fish, soy, olives and avocado are all healthier options because they include the essential long-chain fatty acids and these fats are accompanied by other good nutrients. Limit fast foods, chips, crisps, processed meats, pastries and pies, which all contain large amounts of fat.Ĭhoose lean meats and reduced-fat dairy products and limit processed foods to minimise hidden fats.Choose lean meat cuts and skinless chicken breasts.Choose the lower fat versions of a food if possible – for example milk, cheese, yoghurt, salad dressings and gravies.Stock up on seasonal vegetables, fruit, wholegrains, nuts and seeds.Keep the pantry stocked with ingredients that are quick to prepare and easy to cook.Make a shopping list before you shop and plan what meals you’re going to eat.Some simple swaps and a little bit of planning can help you make life-long, healthy changes to your diet. Įating healthy food doesn’t mean giving up your favourite recipes. Find out more in the Australian Guide to Healthy Eating External Link. Eating a wide variety of healthy foods helps to keep you in good health and protects you against chronic disease.Įating a well-balanced diet means eating a variety of foods from each of the 5 food groups daily, in the recommended amounts. ![]()
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