Nutritional Healthy Eating

Much of diet is derived from family, religious, and society culture. The longer that you've lived with bad habits, the harder it is to get rid of. In this article, rather than dive straight into a perfect diet, a roadmap is presented to aid the transition to creating new habits that will last longer. ideally for the rest of your life.

Roadmap to Healthy Eating

This list is arranged to make progressive and lasting changes. As a roadmap, there is no need to memorise everything ... simply take it one step at a time. Give each step time to start formulating a new habit before moving on.

Remove added-Sugar

Substitute "Diet" Carbonated Soft Drinks with Soft Drinks and fresh juices sweetened using natural sugars. There may be almost zero calories per serving, however the mix of carbonation and carcinogens from artificial sweeteners is detrimental to your teeth and insides. Furthermore artificial sweeteners trigger fat-producing insulin production in the same way that sugar does, except there is no sugar to balance and nutrilise the insulin.

Carbonated drinks are detrimental is detrimental to your teeth and insides. Sugar-sweetened drinks don't provide essential nutrients, just add many empty calories to your diet. Studies show that people who drink sugary soda are much more likely to gain fat. One study found that people who drank carbodated drinks on top of their normal diet consumed 17% more calories, which could easily lead to significant weight gain. Carbonated drinks may not only increase your risk of obesity, but also type 2 diabetes, heart disease, and cancer.

Drinks sweetened with syrups or sugars are very high in calorie. Regularly drinking them could contribute to signifianct weight gain.

Most commercial Fruit Juice contains as much sugar as carbonated drinks. Drinking excessive amounts has been linked to an increased risk of obesity. Whole fruit is a much healthier and more weight-loss friendly choice.

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Wilkin & Son's Tiptree Tawny Orange Thick Cut Marmalade has 47g fruit/67g sugar, which is the highest ration of whole fruit in any preserve.

Sauces are typically a blend of refined carbohydrates, added sugar, and preservatives.

Remove Cooking sauce, table sauce, etc.

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Roadmap to Healthy Eating

Dairy-Free

Most ice-creams, including vegan alternatives, are high in sugar and fat, adding lots of extra calories to your diet.

EU EFSA and US CFR regulate that White Chocolate contains a maximum of 55% carbohydrate sweetener, and a minimum of 20% cocao butter (no cocao solids), 14% milk solids, 3.5% milk fats.

Dark Chocolate with 70%+ cocoa solids contain anti-oxidants in addition to Flavanols as the main type of Flavonoids found in cocoa. Unlike dark chocolate, milk chocolate contains a lot of added sugar. In addition, chocolate is highly palatable and very easy to overeat.

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Gluten-free

Remove: Pies, Croissant, etc.

Replace with: Fruit scones, Fruit Rock Buns, etc.

Commercially prepared pizza can be loaded with calories and processed meats. Try choosing pizza made with health

Cookies and Doughnuts are high-calorie, high-sugar foods. If you choose to eat them, keep your portions small.

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Remove added-Salt

Although the only difference is less oil residue from the processing, often micro-improvements are easier to sustain.

French fries and Potato chips are very high in added fats, refined carbs, and salt. Studies link both foods to weight gain.

Remove: Baked potato crisps, baked maise crisps, etc.

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Remove Processed Foods

Most commercially made peanut butter is skinned and contains added sugars and fats. It can easily make you gain weight if eaten in excess. Home-made or brands made with wholsome ingredients like roasted and ground peanuts and little-to-no salt.

Meridian Peanut Butter (100% whole skin-on Roasted Peanuts; no added sugar, salt, or oil)

Whole Earth Peanut Butter (Roasted peanuts 97%, sustainable palm oil, sea salt; no added sugar)

Remove: Cuppa/ready Noodles / Soup.

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Reducing processed foods high in added fat, sugar, and salt improve the quality of your diet and help prevent weight gain.

Healthy Portion Sizes and Meal-times

Not everybody is at the same starting point. If your daily intake is too high, then reducing meal portions is necessary. Conversely, a low intake may suggest gradually increasing portion sizes.

Fast Snacking options

Ingredients: Sugar, tapioca, corn syrup, pectin / starch; emulsifying agent lecithin, anti-foaming agents, edible wax (carnauba wax / beeswax), salt, confectioner's glaze.

Glycemic Index 78

Ingredients: Sugar, water, air, whipping agent/aerator (usually a protein).

Glycemic Index 62

79% carbohydrates (including 4% fibre), 15% water, 3% protein, negligible fat. 299kcal / 100g; Contains several minerals, riboflavin, and vitamin B6.

Glycemic index 64

75% carbohydrates (including 8% fibre), 21% water, 2.4% protein, less than 1% fat. 282kcal / 100g. Contains pantothenic acid, vitamin B6, and dietary minerals magnesium, manganese, and potatassium, with other micronutrients in low amounts.

Glycemic Index 31 - 55.

Without butter, definitely no margarine nor margarine/butter alternatives.

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Alphabetical listing of ingredients and foods

Market: Combined

Current Food Substitution Reasoning
Maize BreadMalt Loaf Bread...
Malt Loaf BreadWholegrain wheat bread...
White Wheat BreadWholegrain wheat bread...
Bakery Mini DoughnutsFresh Cream DoughnutsThese are typically deep fried, hence carrying more than half the RDA of saturated and trans fat per 100g
Bakery Fresh Cream DoughnutsBakery Plain SconesThe standard recipe calls for more than 20% of the RDA of salt per 100g.
Bakery Plain SconesBakery BiscuitsReduced salt content
Bakery BiscuitsBakery Breakfast/digestive Biscuits
Bakery Breakfast/digestive BiscuitsBakery Tea Rusks
Bakery Tea RusksBakery Oat BiscuitsReduced wheat gluten
Bakery Oat BiscuitsBakery Sugar Ring Doughnuts filled/unfilledHalf the salt content
Bakery Sugar Ring DoughnutsBakery Cookies - White ChocolateReduced salt content, however higher fat and sugar content
Bakery Cookies - White ChocolateBakery Cookies - Milk ChocolateThe basis of white chocolate is cocoa butter, which is the fat-only portion of cocoa beans
Bakery Cookies - Milk ChocolateBakery Cookies - Double ChocolateHalf the salt content, slight reduction in saturated fat at the expense of slightly higher sugar content.
Bakery CookiesBakery Plain Cakes...
Bakery CakesBakery MuffinsSmaller sizes aids portion control, which are usually filled with fruit, nuts, and seeds
Bakery MuffinsBreakfast BrowniesReduced wheat gluten
Bakery BrowniesAll-butter Mince PiesReduced baking dough to make space for minced fruit, which occupies approximately 50%, Reduced salt due to naturally occurring sugars and flavonoids in the fruit
Bakery All-butter Mince PiesBakery TartsOpen tarts can have more fruit filling marginally reducing the salt, sugar and saturated fat content due to the fruits used
Bakery TartsBakery Cookies - Oat and RaisinMarginally increased protein and fibre content, due to added oats, whilst slightly reducing sugar and fat
Bakery Cookies - Oat and RaisinBakery FlapjacksZero-wheat content increases protein and fibre while reducing salt and sugar; Essential ingredients: oats, butter, brown sugar, and golden syrup.
Bakery Flapjacks (oat bar)Bakery Granola SlicesZero-wheat content increases protein and fibre due to added seeds and dried fruit; Essential ingredients: oats, butter, brown sugar, and no golden syrup.
Bakery Granola SlicesCoconut MacaroonsGluten-free by definition, less milling-based processing due to absence of grains, recipe can be simplified for home preparation
Carbonated Diet DrinksCarbonated Natural Sugar DrinksArtificial sweeteners trigger insulin production, leading to fat production.
Carbonated Diet Energy DrinksCarbonated Natural Sugar Energy DrinksArtificial sweeteners trigger insulin production, leading to fat production.
Carbonated Energy DrinksFruit Juice from ConcentrateElimating the carbonated water improves health, especially erosion of tooth enamel.
Carbonated Natural Sugar DrinksCarbonated Stevia DrinksElimating the carbonated water improves health, especially erosion of tooth enamel.
Carbonated Stevia DrinksFruit Juice from Concentrate...
Chocolate - WhiteMilk Chocolate...
Chocolate - MilkDark Chocolate...
Chocolate - DarkOver 70% Dark Chocolate...
Coated Dried FruitDried Fruit...
CookiesBiscuits...
Cuppa SoupSoup sachets/powder...
Fried Potato CrispsFried Maize Crisps...
Fried Maize CrispsBaked Maize/Wheat Crisps...
Baked Maize/Wheat CrispsBaked Potato Crisps...
Ready Cuppa NoodlesDried slow-boil Noodles...
Dessert TiramisuCrème brûlée...
Dessert Crème brûléePanna cotta...
Dessert Panna cottaIce Cream...
Dessert Ice CreamJello Jam Custard Trifle...
Pastry PuffedPastry sticks...
Pastry Pain au ChocolatCroissant...
Pastry CroissantCurry Filled Pies...
Pastry Filled PiesBread Sandwiches...
Pastry SticksCoconut Macaroons...
Jam PreservesConserve PreservesReduced sugar
Conserve PreservesCurd PreservesReduced sugar
Curd PreservesMarmaladeReduced sugar
SorbetDairy Ice Cream...
Soft Sticky SweetsHard Sticky Sweets...
Alphabetical list of Food Substitutions as sustainable micro-improvements