It’s not just the hidden salt and fat in processed foods and ready meals that you need to be aware of

Often salt is added during cooking or at the dinner table to add flavour and just one teaspoon of salt added to a dish per serving can take your daily intake up by 5g!

Foods high in saturated fat, such as butter or cream, are often used to bring flavour to food, however most of us eat too much of it – about 20% more than the recommended maximum amount. 7

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Know Your Numbers

Reference Intakes per 100g 8

Saturated Fat
• High: more than 5g
• Low: 1.5g or less

• High: more than 1.5g salt (0.6g sodium)
• Low: 0.3g salt or less (or 0.1g sodium)

Azmina’s Top Herbs and Spices Tips for Reducing Salt and Saturated Fat in the Diet

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Rich deep flavours from garam masala, cumin and ginger add depth to curry dishes, helping you to cut down on added fats and salt.

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Making rice or pasta? Try flavouring with lemon juice, white pepper, chives and flat leaf parsley instead of pouring in the oil or shaking on the salt.

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Trimming the skin off chicken and using leaner cuts of meat helps to keep fat and saturated fat low. Herbs and spices such as paprika, thyme, rosemary and garlic pepper liven up meat without the need for added salt.

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Use black pepper as seasoning instead of salt. It works particularly well on scrambled egg, pasta, fish and soups.

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Oregano goes really well with most vegetables. Ditch the salt when cooking your veg and sprinkle oregano on top partnered with basil, thyme or parsley, with a little light olive oil, for a delicious flavoursome kick without the added salt.