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
01. Removed "diet" carbonated drinks
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.
02. Removed carbonated drinks
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.
03. Sugar and Syrup sweetened Drinks
Drinks sweetened with syrups or sugars are very high in calorie. Regularly drinking them could contribute to signifianct weight gain.
13. Remove commercial Fruit Juice
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.
Substitute Sticky sweets with non-sticky sweets
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Substitute Preserves and Jams with Marmalade
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.
Substitute sauces for natural vegetable ingredients
Sauces are typically a blend of refined carbohydrates, added sugar, and preservatives.
Remove Cooking sauce, table sauce, etc.
Substitute Coated dried fruit with dried fruit
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Substitute sweets/chocolates/dried fruit with Fresh Fruit
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Remove Added Sugar
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Roadmap to Healthy Eating
Dairy-Free
04. Substitute Frozen Dairy Ice-cream with Frozen Fruit Sorbet
Most ice-creams, including vegan alternatives, are high in sugar and fat, adding lots of extra calories to your diet.
11. Substitute White Chocolate with Milk Chocolate
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.
12. Substitute Milk Chocolate with Dark Chocolate
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.
Dairy-free
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Gluten-free
05. Substitute Pastry with Baked items
Remove: Pies, Croissant, etc.
Replace with: Fruit scones, Fruit Rock Buns, etc.
06. Remove Takeaway pizza
Commercially prepared pizza can be loaded with calories and processed meats. Try choosing pizza made with health
07. Remove Cookies and Doughnuts
Cookies and Doughnuts are high-calorie, high-sugar foods. If you choose to eat them, keep your portions small.
Substitute Baked White with Baked Wholemeal
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Remove added-Salt
08. Substitute Fried crisps with Baked Crisps
Although the only difference is less oil residue from the processing, often micro-improvements are easier to sustain.
09. Remove French fries and Potato chips
French fries and Potato chips are very high in added fats, refined carbs, and salt. Studies link both foods to weight gain.
Substitute Baked Crisps with Popped Corn / Puffed Rice
Remove: Baked potato crisps, baked maise crisps, etc.
Remove Added Salt
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Remove Processed Foods
10. Substitute Commercial Peanut butter with Whole natural
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)
14. Substitute Ready Noodles/Soup with fresh soup
Remove: Cuppa/ready Noodles / Soup.
15. Remove Processed Carbs
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16. Removed Processed Foods
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
Healthy Portion Sizes
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
Jelly Beans
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
Marshmallow
Ingredients: Sugar, water, air, whipping agent/aerator (usually a protein).
Glycemic Index 62
Raisins
79% carbohydrates (including 4% fibre), 15% water, 3% protein, negligible fat. 299kcal / 100g; Contains several minerals, riboflavin, and vitamin B6.
Glycemic index 64
Dates
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.
Corn-on-the-cob
Without butter, definitely no margarine nor margarine/butter alternatives.
Banana
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