Scenario 3:
Adult diet, healthier eating with foods eaten 'on the go'
|
Portion Size |
Calories per portion (Kcals) |
Salt per 100g |
Salt per portion |
Breakfast |
|
|
|
|
Cornflakes cereal with semi-skimmed milk |
1 x 30g bowl with 125mls milk |
171 |
1.6g |
0.52g |
Snack: Blueberry muffin (from coffee shop) |
1 x muffin |
509 |
0.8g |
1.1g |
|
|
|
TOTAL |
1.62g |
Lunch |
|
|
|
|
Chicken salad sandwich (supermarket bought) |
1 x sandwich pack (approx 200g) |
350 |
0.7g |
1.6g |
Packet of crisps |
1 bag (34.5g) |
181 |
1.65g |
0.5g |
Apple |
1 medium |
47 |
trace |
trace |
Snack: Cereal bar |
1 x 40g bar |
155 |
0.7 |
0.2 |
|
|
|
TOTAL |
2.3g |
Evening Meal |
|
|
|
|
Beef and vegetable stir fry (with supermarket bought Chinese cooking sauce) |
325g (100g lean beef strips, 100g assorted vegetables, 125g black bean cooking sauce) |
335 |
3.09g |
2.99g |
Noodles |
137g portion |
256 |
0.6g |
0.79g |
Fruit yogurt |
125g pot |
104 |
0.2g |
0.2g |
|
|
|
TOTAL |
3.98g |
|
DAILY TOTAL |
2108 kcals |
|
7.9g |
This diet is 1.9g above the upper limit of 6g salt per day for an adult (nearly one third more than the recommended maximum intake)
The salt in this diet could be reduced by:
- Having a 'no added salt' wholegrain breakfast cereal (- approx 0.2g).
- Swapping muffin for café bought shortbread, flapjack or brownie as these are generally lower in salt, check food labels where possible (- approx 0.5g).
- Choosing sandwich with lower salt content, check individual food labels (- approx 0.6g).
- Omitting Chinese cooking sauce or choosing one with a lower salt content, check individual food labels (- approx 2.8g).
- Replacing crisps with a lower salt snack e.g. handful dried fruit or unsalted nuts
September 2007