NEEDN'T FOOD | REPLACE WITH: |
1. Alcoholic drinks | Water/diet soft drinks |
2. Biscuits | * |
3. Butter, lard, dripping or similar fat (used as a spread or in baking/cooking etc.) | Lite margarine or similar spread or omit |
4. Cakes | * |
5. Chocolate | * |
6. Coconut cream | Lite coconut milk/coconut flavoured lite evaporated milk |
7. Condensed milk | * |
8. Cordial | Water/Sugar free cordial |
9. Corn chips | * |
10. Cream (including crème fraiche) | Natural yoghurt (or flavoured yoghurt depending on use) |
11. Crisps (including vegetable crisps) | * |
12. Desserts/puddings | * |
13. Doughnuts | * |
14. Drinking Chocolate, Milo etc. | Cocoa plus artificial sweetener |
15. Energy drinks | Water |
16. Flavoured milk/milkshakes | Trim, Calcitrim or Lite Blue Milk |
17. Fruit tinned in syrup (even lite syrup!) | Fruit tinned in juice/artificially sweetened |
18. Fried food | Boiled, grilled or baked food |
19. Frozen yoghurt | Ordinary yoghurt |
20. Fruit juice (except tomato juice and unsweetened blackcurrant juice) | Fresh fruit (apple, orange, pear etc. + a drink!) |
21. Glucose | Artificial sweetener |
22. High fat crackers (≥ 10g fat per 100g) | Lower fat crackers (≤ 10g fat per 110g) |
23. Honey | * |
24. Hot chips | * |
25. Ice cream | * |
26. Jam | * |
27. Marmalade | * |
28. Mayonnaise | Lite dressings/lite mayonnaise |
29. Muesli bars | * |
30. Muffins | * |
31. Nuts roasted in fat or oil | Dry roasted or raw nuts (≤ 1 handful per day) |
32. Pastries | * |
33. Pies | * |
34. Popcorn with butter or oil | Air popped popcorn |
35. Quiches | Crust-less quiches |
36. Reduced cream | Natural yoghurt |
37. Regular luncheon sausage | Low fat luncheon sausage |
38. Regular powdered drinks (e.g. Raro) | Water/Diet/Sugar free powdered drinks |
39. Regular salami | Low fat salami |
40. Regular sausages | Low fat sausages |
41. Regular soft drinks | Water/Diet soft drinks |
42. Rollups | Fresh fruit |
43. Sour cream | Natural yoghurt |
44. Sugar (added to anything including drinks, baking, cooking etc.) | Artificial sweetener |
45. Sweets/lollies | * |
46. Syrups such as golden syrup, treacle, maple syrup | Artificial sweetener |
47. Toasted muesli and any other breakfast cereal with ≥ 15g sugar per 100g cereal | Breakfast cereal with <15g sugar per 100g cereal, > 6g fibre per 100g cereal and <5g fat per 100g cereal (or <10 g fat per 100g cereal if cereal contains nuts and seeds) |
48. Whole Milk | Trim, Calcitrim or Lite Blue Milk |
49. Yoghurt type products with ≥ 10g sugar per 100g yoghurt | Yoghurt (not more than one a day) |