What to choose- Salt, Sugar or Fat?

So this can be pretty confusing, especially when you trying to work out if you should be looking at the fat content. the sugar, fiber or protein and the list goes on. Sometimes we have to base our decision on all of them or the one that is the most applicable to the product or our health concern like diabetes or blood pressure.

For example, you shouldn't be worried about the 'fat' content in a piece of salmon, nuts, seeds or avocado as they are a high fat item but contain an abundance of healthy essential fatty acids which are very protective for heart, brain and joint health, however if the salmon is smoked then best to go for the salmon that has the least sodium to it. The less salt or sodium the better for blood pressure and avoid dehydration.

Another example is a wrap or tortilla, you won't be concerned about the fat content as it is generally a low fat item being majority carbohydrate based but you need to choose a wrap based on a few things like it's fiber content- e.g. wholemeal, its size (looking at calories/ kilo joules - the smaller wraps may be ideal for those less active) AND have the lowest amount of sodium.
TIP: Aim for foods less 400mg per 100g of sodium

Cereals- well keeping it simple; best to look at sugar content and fiber. Since sugar is a major culprit in these foods and can be the worst way to start your day, spiking blood sugar levels, it's best to make a good decision on and of course fiber is important to keep you fuller for longer and help with bowel health. If the cereal does contain many nuts or seeds (which we know are healthy) then this will boost the fat content up but keep you fuller for longer, hence you wouldn't judge a cereal based on its 'fat' content. 
TIP: look for sugars less than 12g per 100g if it has dried fruit but try aim for less 10g per 100g if not.
Try aim for cereals above 4g fiber per serve.

Dairy products is one that you want to be looking at the fat, sugar and salt. Why? As many yoghurts for example have added sugar in them. Best to keep it plain unsweetened or Greek.
Tip for yoghurts- check ingredients list, generally it should be milk, cream, live probiotics. Avoid added sugars. Also look for less 8g per 100g. Plus the fat content doesn't need to be above 10g per 100g either.

Cheese- I do recommend going for a lower fat cheese like Edam compared to Cheddar as for most people weight loss or maintenance is important, so cutting down the fat, lowers the calorie content. However in saying that, Parmesan cheese is high in fat but you only need a small amount sprinkled on your meals. 
Feta can be a lower fat cheese but also high in sodium, so best to keep to no more than a tablespoon per portion. 
TIP: Check sodium content on cheese less 400g per 100g and aim for lower fat options OR watch portion sizes carefully. 

If feeling a little confused - come join me help you and your family like so many families I have helped in the past just understand a little more about reading a nutrition label, ingredients list, portion sizes, taking the fussy out of grocery shopping and SAVING MONEY. Click here for enquiries 

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