Posted by: SONJA | 2012-11-05


Hello Diet Doc
i am trying to change my families eatin habits and want to know is there a reference or guide with fat,cholestrol,etc levels that i can review so that i make the right chice when shopping?
and Breads which is the best albany bread brown and white have very similar fat and zero cholestrol is there another type or option?
what type of snacks can i give the family besides fruits to replace chocs sweets,junk,etc
thanks for the advice

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Our expert says:
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Dear Sonja
It's good to hear that you are going to change your family's eating habits. In general, you should be able to improve their food intake if you buy foods that have a low fat content (less than 5g per serving- check on the label, e.g. low- or fat-free milk, yoghurt or cottage cheese, lean meat, fish), a high dietary fibre content (fresh fruit, vegetables, legumes and wholegrains) and a reduced salt (sodium) content. You can try all the different low-GI (glycaemic index) breads that are available (check the labels for low-GI) and see which ones the family enjoy. Low-GI breads usually have a high fibre content and because of their low-GI tend to keep blood sugar levels steady for longer, thus preventing hunger pangs and subsequent overeating.
Healthy snacks include: fresh and dried fruit, nuts, ProVita or RyeVita with marmite or fat-free cottage cheese, fresh raw vegetables (baby tomatoes, carrot or celery sticks, etc), home baked high-fibre muffins, etc. If you click on ‘Diet & Nutrition’ at the top of this page and then do Searches with terms such as “Healthy snacks” or “Healthy lunchbox” , you should find some of the articles I have written on this subject.
Best regards

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