Making the most of your noodles!

For many people when in a hurry, noodles are a popular meal or snack; just add boiling water, wait a few minutes then tuck in! Or should you? Just how healthy are noodles, and how can they be included in the diet for weight loss or to prevent weight gain? With oodles of noodles on the supermarket shelves, which one do you choose? The key is to examine the serving size (how much do you actually eat!) and to read the WHOLE nutrition label. Check to see if the serving size is for one two or four servings! Noodles tend to be low in sugar, fibre and protein and high in carbohydrate, with the amount and type of fat and sodium (salt) content dependant on the processing and flavouring. As a guideline, the recommended intake of sodium ranges from 900-2300mg per day for adults.

As two slices of bread provide a carbohydrate content of around 26-30g (45g CHO equal 3 medium slices of bread) take care with the carbohydrate and the fat content of noodles when looking to reduce body fat or maintain weight loss. For active people and athletes, the added carbohydrate refuels muscle glycogen stores for the next training session.

To enhance the nutritional value of a noodle meal, add fresh or frozen vegetables and some lean protein (see table for suggestions). This increases the nutrient density by adding fibre, protein, antioxidants, vitamins, and increases the serving towards the 5+aday. To lower the fat content, pour boiling water over the noodles, stir and drain. As the water is poured off much of the oil used in the processing is also drained off. Refill with more hot water and add vegetables and flavours to suit. To keep the fat content low, discard the oil sachet and add your own chilli sauce or low fat flavours. Lower the sodium content by using only half the flavour sachet or add a small amount of low salt soy sauce. People wishing to avoid the flavour enhancer, MSG, need to check the ingredient label for #621.

Add any of the following to your noodles to increase the serving size to improve nutrient density rather than adding extra kilojoules.

• Frozen green beans
• Diced fresh tomato
• Frozen mixed vegetables
• Frozen corn
• Spring onions diced
• Fresh mushrooms diced
• Grated carrot
• Shredded cabbage (red or green)
• Cauliflower tops
• Broccoli tops
• Capsicums (green, red, yellow, orange) sliced

*Note = cooked weight not specified

#Note = no flavour sachet included

Keep an eye on those dry crispy noodles added to salads as these are fried and add 3 tsp fat and 3 slices of bread to the meal (and we haven’t even mentioned the dressing!).

Add the following to boost the protein content without adding a significant amount of extra fat, especially when using noodles as a meal (lunch or dinner)

• Diced shaved low fat ham
• Diced cooked chicken meat (no skin)
• Diced shaved chicken
• Canned or frozen shrimps
• Canned tuna in spring water
• Canned salmon in spring water
• Packet tuna or salmon
• Top with a poached egg
• Add chopped boiled egg
• Sprinkle with grated low fat cheese
• Sliced lean meat left overs (beef, lamb, trim pork)