Swap It: Packaged Ethnic Food

Written by Barbara Cuden

Ever thought about the nutritional values in packaged foods? Staring at the giant wall of premade food packages at the grocery store sauce isle can be overwhelming enough. Here's the good, the bad, and the ugly of ready made sauces and packaged ethnic foods:

Butter chicken sauce
	VH (per serving - 3/4 cup) 270 calories / 14 gm fat / 1200 mg sodium/ 24 g sugar
	*This is equivalent to* 4 skinny cow fudge frozen bars in sugar
SWAP IT
	Blue menu (per serving – 3/4 cup) 150 calories / 9 gm fat / sodium 500 mg / 7 gm sugar

Kitchens of India
	Cottage cheese curry 672 calories / 50 gm fat / 67 mg cholesterol
	*This is equivalent to* 5 trays (350 g each) blue menu chicken korma in fat
SWAP IT
	Black lentil curry 345 calories / 12 gm fat / 10 mg cholesterol

Instant Rice – Bistro Express
	Lemon chicken (250 g) 390 calories / 5 gm fat / 1210mg sodium
	*This is equivalent to* 101 pringles original chips in sodium
SWAP IT
	Wholegrain garden vegetable (240 g) 140 calories / 1.5 gm fat / 300 mg sodium

Instant soup
	Mr Noodles - 280 calories / 11 gm fat / 1460 mg sodium
	*This is equivalent to* 4 cups of kraft dinner in fat
SWAP IT
	Campbells Hearty noodles 200 calories / 1 gm fat / 950 mg sodium

Classic pasta sauces
	Alfredo – 25% fat reduced – ¾ cup 180 cal / 15 gm fat / 1020 mg sodium
	*This is equivalent to* 88 ritz crackers in sodium
SWAP IT
	Tomato and basil -3/4 cup 75 calories / 1.5 gm fat / 460 mg sodium

More SwapIt Options

Choose It and Lose It:...

Whether it's at the cottage or at home, summer is coming to an end and everyone is trying to get the most out of BBQ... Read More

Choose It and Lose It:...

With the holiday season in full swing, extra calories, fat, and sodium are easily consumed & often hidden in our most... Read More

Choose It and Lose It:...

We all want comfort in the winter time! But choose wisely when it comes to certain comfort food dishes at restaurants.... Read More

Choose It and Lose It:...

The real scoop on Omega, Organic, Natural, Light, Smart, high fibre, and other food labels on Breakfast TV with Dina... Read More

Choose It and Lose It:...

Are you getting lost at movie theatre concession stands? When hunger kicks in at the cinema, think twice before you... Read More

Choose It and Lose It:...

Choose It and Lose It:...

Choose It and Lose It:...

Choose It and Lose It:...

Choose It and Lose It:...

0 Comments

You must be logged in to leave a comment