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There are healthier alternatives to salt, which will enhance the natural flavours of the food you prepare.

Healthy seasonings include:

• Freshly-ground black pepper
• Lemon juice or lime juice
• Wine or balsamic vinegar
• Herbs (fresh or dried)
• Spices
• Garlic, onion or vegetable purees

Condiments such as soya sauce, ready-made mustard and Worcestershire sauce generally contain large amounts of sodium. If in doubt check the food label, although it may not always state the amount.

For ready-meals and food eaten in large amounts, look at the 'per serving' amount.
For snacks and food eaten in small amounts, look at the 'per 100g' information.

A Little	A Lot
2g of sugars	10g of sugars
3g of fat	20g of fat
1g of saturated fat	5g of saturated fat
0.5g of fibre	3g of fibre
0.1g of sodium	0.5g of sodium

What do the labels mean?

Light – There are no laws to say what this means. Manufacturers can use it to give the impression that it has less fat/ calories than a similar food.

Low Fat – Should only be used on foods that contain less than 3g of fat per 100g of product.

Reduced Fat – Should contain at least 25% less fat than the standard product.

Reduced Salt/ Sodium – Should contain at least 25% less salt than the standard product.