Forget the typical New Year’s Resolutions that see you follow a strict regime for a few days before reverting to your old lifestyle habits. Instead consider ditching a few of the worst foods nutritionally from your diet, for good. Not only is this black and white approach clear and simple, but long term your diet and your health will only benefit.
It may taste like the best thing teamed with a coffee on the way to work, especially when served dripping in butter and vegemite but the harsh truth is that a typical serve of Turkish toast from the local café has a similar amount of carbohydrate as at least four slices of regular bread. You can thank the relatively heavy slices which are packed full of refined white flour giving a particularly heavy slice compared to regular sliced bread. Turkish bread is also surprisingly high in salt which is another reason to get rid of it from your diet, for good.
You know it’s really cake right? With up to 80g of carbs, 20g of sugar and 30g of fat in a single slice, banana bread has much more in common with cake than it does bread. The problem with banana bread is that it often becomes part of our daily food habit as we order it along with a coffee on the go at our favourite coffee haunt. This means often we are consuming an extra 300-400 calories we do not really need, simply because we get used to enjoying banana bread we our coffee. Do yourself a favour and ditch the banana bread and save your cake for times you really, really feel like it.
When you examine the nutrient requirements of the body, it is debatable as to the role margarine plays. Ideally we will get our good fats via the natural oils – seeds, nuts, olive oil and avocado, and we get plenty of saturated fat thanks to meat, dairy foods and our treats, which really does not leave much space for processed vegetable oil which is the base of the majority of margarines. While some types may claim to reduce cholesterol, it could be argued that there is no point adding in refined oils to the diet to achieve a relatively small outcomes when you could get the same outcome by eating well, losing a few kilos and avoiding refined vegetable oils altogether.
With even the heathiest of fruit yoghurts containing close to 4 teaspoons of sugar, if your goal is to reduce your total intake of sugar, you are best to choose natural or Greek yoghurt and enjoy it with fresh fruit. More importantly, check the ingredient list and look for varieties that do not contain added sugar to help lower your overall sugar intake on a daily basis.
We often add a scoop or two of rice to our favourite Asian dish without a second thought, or order a sushi pack for a quick and easy lunch without considering that a single cup of white rice contains 45g of refined carbohydrate (a slice of bread contains 12-15g), and the type of carbohydrate that sends blood glucose levels soaring. As white rice is a filler food minus the fibre and protein of the more nutritious brown rice, the less you add into your diet, the better.
How often do you remember eating the fries on the plate not because they tasted particularly good, but simply because they were there? The issue with thin French fries is that they absorb more oil than fatter chips and are extremely easy to overeat. A single serve or roughly a cupful also contains at least 300 calories which is the equivalent of a small meal. So if you can be strong, and ditch the fries you will save yourself plenty of fat and calories.
They may stand innocently near the coffee at work, but a simple plain sweet biscuit is made of sugar, vegetable oil and refined white flour and offers nothing positive nutritionally. They also tend to be one of the key foods we munch mindlessly at work, or when waiting for things and in modern life few of us have extra calories to waste on mindless munching. A blanket rule of saying no too offers to plain sweet biscuits is an easy way to cut some of these nonnutritive, mindless calories on a regular basis.