How to reduce sugar, fat, salt and increase Fibre from ingredient list when reading labels

If you are trying to reduce a particular type of ingredient to have a healthier diet e. g less fat, less sugar, it is not always easy to recognise these on the ingredient list.

So here's a guide to help you recognise fat, sugar, fibre and salt:

Fat

· saturated - animal fat/oil, butter fat, coconut oil, vegetable fat, shortening, palm oil, dripping, margarine, hydrogenated fat, milk solids, ghee

· Polyunsaturated- safflower oil, sunflower oil, corn oil, soya bean oil

· Monounsaturated - olive oil, rapeseed oil, peanut oil

Sugar

· sucrose

· maltose

· fructose

· lactose

· glucose

· glucose syrup

· mannitol

· brown sugar

· corn syrup

· molasses

· dextrose

· raw sugar

· malt extract

· golden syrup

· invert sugar

· honey

Fibre

This is found in wholegrains,fruit, vegetables, seeds, nuts, dried fruits, beans and pulses.

· bran

· oat bran

· rice bran

· kibbled wheat

· barley

· rolled oats

· rye bran

· wheat bran

· wheat meal

· wholegrain

· wheat germ

· whole wheat

Salt

· salt

· sea salt

· rock salt

· brine

· monosodium glutamate

For Specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer