Daughter
Diet = removing everything you love to eat then your pantry and fridge will be bare?
Its not all that, In nutrition, whenever you make changes, it is important to include a variety of nutritionally better food and drinks, so you will always have options. For everything you remove ,make sure you always replace it with something more positive . Only then will you not feel deprived.
1) Thirst replenishes
Phase out: Carbonated sodas, cordials,packet fruit flavoured drinks, high sugar kiddy drinks,
colourful sugar drinks..
Better replacements: Milk,soya bean milk, probitic drinks(yakult), mineral water, 100% fruit juices( no sugar added), malt drinks
the drinks phased out are drinks that can add substantail calories to your dietary intake - especially if you fill up on high sugary drinks.
Do you know?
A can of carbonated drink has an average of 140 calories and 12 teaspoons of sugar. other than that, it doesn't conatin any vitamins or minerals.
if you have watched out of your salt intake Don't be fooled by the sweet carbonated sodas which is high in sodium suchin adverse effect on people suffering from high blood pressure and kidney disease. sugar cordinals with fruit flavoured are nothing but sugar water and fruit essence.
if your in doubt, read ingredients list if you notice words like sugar, sucrose, fructose or any words with an "ose" suffix is a form of sugar.
Better drinks as the above even though they may contain sugar as sweetener but they contribute protein,calcium and other more important vitamins.
Tips:
If you do enjoy carbonated drinks but do not want to take to much sugar, there is a mega simple drink you can make:
Mix 1/2 cup 100% fruit juice( no sugar added) with 1/2 cup of soda water. stir in some ice cubes. Pure fruit juice but with a tang.
Enjoy.
2) Sugary Cereals
Phase out : high sugar breakfast cereals with loads of food colouring, cereals with lack of fiber.
these cereals do nothing for any member of your family and it cost way to much.
for better options look for cereals with no more than 10g of sugar per serving and at least 3 g or more fibre
instead to replace it with Oatmeal, muesli, whole grain cereal flakes, cheerios, oatmeal squares, rice crispies.
Tips:
if you like cereal chocolatey use chocolate milk in your cereal
3) Can it!
Phase out : Canned vegetables and canned fruit
these above robs away the food of their vitamin and usualy in sugar syrup.canned vegetables are high in sodium which means high in salt bad for health.
instead its better to eat fresh fruits and vegetables they are cheaper and best. for back support frozen food aisle for frozen vegetable sources.Dried fruit can make up a fruit serving too. remember 1/4 cup dried fruit is a serving = 1 cup of fresh fruit.
4) Forget the frozen Nuggets and Fries
Phase out: Frozen Drummettes , Nuggets , french fries, frozen burger patties, hash browns, wedges etc
all this food may seen fast and convenient,but they really are no faster than you buying fresh chicken drummettes and coatting them with your own bread crumbs before lighty pan frying or baking.
Prosessed potatoes that have been frozen are usually laden with oil within. when you deep fry them you are double frying and this adds unnecessarily fats.
Frozen burger patties and sausages use fatty parts of the meat. hence are high in trans fats which is artery clogging.
Better replacements are fresh meat and potatoes
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