It is important to remember everything you eat is a choice, you are choosing that specific food for a reason. We have put together a bunch of healthy swaps so you don’t miss out on your favourite foods and can choose a healthier option.
Creating balance means not entirely excluding any food group, however, we do recommend you minimise products with added sugar, preservatives, and thickeners as much as possible.
We have assessed each product based on added sugar content, preservatives, un-natural colours, thickeners, binding agents, and carbohydrate content. It is important to note, that just because some of these products live in the health food aisle, these are not nutrient dence whole foods. We are only providing them to help guide you when you are snacking.
General Products
Meb wraps (recommended): have only 4 ingredients, flour, water, fibre, sea salt. No preservatives, no sugar, same great soft texture.
Mission Wraps (comparison): Wheat Flour (64%) (Thiamine, Folic Acid), Water, Vegetable Oil [Antioxidant (320)], Mineral Salts (450, 500), Iodised Salt, Sugar, Vegetable Gums (412, 466), Emulsifier (471), Acidity Regulator (297), Preservatives (282, 200)
Organic Butter: Although butter is a dairy product, it is made from natural ingredients. Ingredients: Cream from milk. Salted or insulted is a personal preference.
Avoiding products like margarine that are made from industrially made products. Ingredients: Vegetable oils 60% (containing 47% canola oil), water, salt, emulsifiers [471, 322 (from soy)], milk solids, preservative (202), food acid (270), natural colour (160a), vitamins A & D, natural flavour.
Jalna Greek Yoghurt (recommended): Pasteurised Whole Milk, Cream, Live Cultures. Pot set and tastes delicious. Flavoured yoghurt has large amounts of sugar from fruit and added sugar. It is best to buy natural yoghurt and add the fruit you like from fresh fruit options.
Snacks
Ob Finest 3 Seed Crackers are the perfect option to have with your cheese and wine spread. When compared to regular wafer crackers; The 3 seed crackers have 78.4g per 100g fewer carbohydrates, with a whopping 1.2g per 100g. Ingredients: Pumpkin Seeds (45%), Sesame Seeds (30%), Flaxseeds (18%), Psyllium Husk, Salt, Modified Starch (1442).
The wafer counterpart (same brand) has approx. 79.5g carbohydrates per 100g. Ingredients: Wheat Flour, Cheese Powder [Milk Solids, Cheese (Milk, Salt, Starter Culture, Enzymes), Salt, Food Acid (330)], Salt, Cracked Black Pepper (0.6%), Canola Oil, Chives, Raising Agent (500).
Well Naturally Bar Chocolate Range (recommended): found in the health food aisle, these chocolate blocks have a very clean ingredients list. Cocoa Mass & Cocoa Butter, Soluble Dietary Fibre, Erythritol, Emulsifier, Natural Flavour, Natural Sweetener (Stevia). 0.7g total sugar per 100g, derived from the natural products.
Cadbury Dark Chocolate (comparison): Sugar, cocoa mass, cocoa butter, milk solids, emulsifiers, flavours. 51.7g sugar per 100g.
Poppin Popcorn Sea Salt: is a great movie snack compared to potato chips. Although high in carbohydrates, popcorn is generally air-popped. Sea Salt flavours tend to have less additives, then adding your own butter or flavours to avoid processed ingredients. Pre-Popped flavoured store-bought popcorn mostly contains sugar and flavours so be careful when choosing your movie might snacks.
Sauces
Fountain Tomato Sauce (reduced sugar): Same great taste, no added sugar, and naturally sweetened with apples. Also garlic/ onion powder-free, this is a great option for people with intolerances to garlic and onion.
Heinz American Mustard: White Vinegar, Water, Mustard Seeds (14%), Salt, Turmeric, Natural Flavour, Spices. Sugar-free, brilliant. Many mustards, even whole mustard seed varieties contain added sugar and preservatives.
Primal Kitchen Mayonnaise: Paleo Approved, made with avocado oil, soy-free, canola oil-free, sugar-free, no artificial colours or flavours, gluten-free.
Tabasco sauce: Great for adding a kick of spice to all of your meals. Very versatile and can be used in a lot of marinades. Ingredients: aged red peppers, Avery Island salt, and distilled vinegar.
Vegetables & Fruit
Aiming to buy a low amount of canned fruits and vegetables. Canned products generally contain preservatives to keep the shelf life. Before buying check that the product is in the juice of itself, another vegetable or vinegar, verse products with added preservatives and sugars. Products preserved in salt, although less common for fruit and vegetables are also a good option. The fresh and cooked varieties are always the best choice, however, not always available.
Drinks
Choosing drink options such as Remedy Kombucha, Sparkling, and mineral waters over soft drinks that contain sugar such as Coca-cola or Sprite. When choosing soft drinks make sure to look at ingredients and sugar content as some flvoured waters can have added sweeteners in them too.
Coconut water contains high amounts of natural carbohydrates and can be great for replenishing electrolytes when drunk or mixed with protein post-workout. It also makes your protein shake creamier!
Summary
I hope you are starting to see a pattern when comparing products to start to make some different choices for yourself and loved ones. Always aim to eat colourful whole fresh foods, with minimal ingredients, and chose healthier less processed options when you are living life!
If you would like a more specific strategy tailored to your nutritional needs, contact us by booking your FREE nutrition help call below and speak with one of our coaches.