Check out the ingredients lists and labels. Pick the products with the fewest, most natural ingredients and less than 10g of saturated fat and sugar per 100g.
During the summer months, chips and dip are an easy go-to option, but I won’t be including chips in my meal plans any time soon. Although there are some good ‘healthy’ options around these days, such as brown rice chips, aim to keep them strictly as a treat food if possible.
Nutritional info: Energy 2038kJ; protein 6.2g; fat 26.1g; saturated fat 10.3g; carbohydrate 56.8g; sugar 0.2g; sodium 0mg.
Nutritional info: Energy 2110kJ; protein 5.7g; fat 25.6g; saturated fat 2.3g; carbohydrate 59.2g; sugar 1.1g; sodium 394mg.With 3 per cent quinoa and 2 per cent chia seeds, these have one of the lowest sugar and saturated fat contents. Not bad.
Nutritional Info (Per 100G): Energy 2010kJ; protein 3.2g; fat 23.1g, saturated fat 10.7g; carbohydrate 60.1g; sugar 23.1g; sodium 190mg.These have the lowest energy content and low fat and sodium too. But being kumara, they have the highest sugar content (5.8 teaspoons). They might seem like a good choice, but if you don’t burn off the sugar, you’ll store it as fat.
Nutritional info: Energy 2060kJ; protein 7.1g; fat 21.1g; saturated fat 1.9g; carbohydrate 65.8g; sugar 4.7g; sodium 620mg.
Nutritional info: Energy 2200kJ; protein 5.1g; fat 34g; saturated fat 15.3g, carbohydrate 50.3g; sugar less than 1g; sodium 390mg.
Nutritional info: Energy 2220kJ; protein 1g; fat 30.4g; saturated fat 2.5g; carbohydrate 63.3g; sugar 8.1g; sodium 790mg.
The Good Taste Co Tomato, Capsicum & Chilli Salsa
Nutritional info: Energy 585kJ; protein 1.1g; fat 12.3g; saturated fat 0.8g; carbohydrate 5.8g; sugar 2.4g; sodium 465g.
Nutritional info (Per 100g): Energy 1634kJ; protein 8.3g; fat 30.4g; saturated fat 4g; carbohydrate 17.9g; sugar 3.2g; sodium 615mg.
Nutritional info: Energy 660kJ; protein 5.3g; fat 8.1g; saturated fat 0.8g; carbohydrate 13.4g; sugar 5.6g; sodium 390mg.
Nutritional info: Energy 1810kJ; protein 4g; fat 37.5g; saturated fat 8.5g; carbohydrate 10.9g; sugar 7.8g; sodium 418mg.
Nutritional info: Energy 2360kJ; protein 9.2g; fat 50g; saturated fat 5.3g; carbohydrate 19g; sugar 8.8g; sodium 730mg.
Nutritional info: Energy 1510kJ; protein 2.8g; fat 36.2g; saturated fat 11.4g; carbohydrate 6.6g; sugar 3.9g; sodium 470mg.
Nutritional info: Energy 2290kJ; protein 9.1g; fat 51.1g; saturated fat 5.7g; carbohydrate 13.1g; sugar 2.5g; sodium 445mg.
Nutritional info: Energy 1040kJ; protein 3.7g; fat 18g; saturated fat 1.3g; carbohydrate 15.7g; sugar 11.4g; sodium 385mg.
The Mexicano Natural Corn Chips here have the fewest ingredients – only corn and vegetable oil – and they’re one of the best options in terms of nutritional content.