The supermarkets are one confusing place with so many products to choose from. The Food Industry does little to help with its media catch phrases and advertising lines all developed with the aim to sell products, rather than promote health. Below are a list of some of my favourite products that I use regularly and recommend for a healthier alternative:
Country Life Organic Rye Bread- One of the best nutritionally-based breads I have found at Coles/ Woolworths with less carbohydrates and more protein than many comparable breads on the market. Also taste great- I regularly make French toast with this bread and it is delicious!
Goodness Superfoods Barley Wraps– These wraps are low GI, a great source of fibre, have significant less salt and less carbohydrate than other leading wrap brands. Made with BARLEYmax, they are smaller/darker in colour, have a very soft texture and a slightly nutty taste. Filled with tons of veggies and a protein of choice these are a great lunch option. Taste even better toasted too.
Rye Wraps: Mountain Bread– Made with few ingredients this product is low in calories and fat. They are very thin so may need to use two for a lunch wrap or they work great as pizza bases. The thin texture allows them to get nice and crisp.
Kraft Higher Protein Cheese- High in protein, high in calcium and low in calories and fat you can’t go past this cheese. Goes great on home-made pizza’s and served in wraps.
Chobani Plain Yoghurt- Low in calories and significantly more protein than other leading yoghurt brands, Chobani is a top yoghurt choice. Plain is the best option as the Chobani flavoured yoghurts contain a significant amount of sugar. Add cinnamon, nuts, Natvia, or real fruit such as berries and you have the perfect snack!
Mayver’s Peanut Butter- With only peanuts and salt as its ingredients this is the best peanut butter out there and taste amazing!! Mayver’s also offers a range of other nut butters and chocolate spreads all equally as good it is hard to choose.
Naturals 100% Almond Butter- Made with only 100% almonds and available in the health food aisle of Coles this is a great spread that can be used on toast, added to banana for a snack, or even mixed with a hot chocolate to add a delicious nutty flavour
Natvia- Made from natural sources and very low in calories, this product is a great sweetener alternative. Can be added to baked goods, yoghurt, hot chocolate, smoothies etc.
Guzzi’s Tricolore Fettuccine- My favourite pasta made from few ingredients including beetroot, capsicum and spinach powder (can never get enough veggies in) and also low in calories compared to other leading pasta products. Low in carbohydrate and low in fat. Note- protein is not as high as it could be so may want to add a protein source to your pasta meal.
Almond Breeze Unsweetened Vanilla- Low in calories, fat and sugar this is a great product that I enjoy in smoothies or hot chocolates. Be sure to choose the unsweetened product as it has considerably less sugar than the sweetened options. It is important to note that this source of milk alone is not a sufficient source of protein and calcium, thus is not an adequate replacement for cow’s milk. To consume a nutritionally balanced diet you will need to ensure consumption of cow’s milk or other calcium-rich sources such as fortified plant-based milks.
Sun Rice: Rice & Quinoa Cups- Made with brown rice and quinoa and ready in only 90 seconds this product is great served with tuna for lunch.
As a general guide when looking at food labels, aim for less than 10 grams of sugar per 100 grams and less than 10 grams of fat per 100 grams. Also check the ingredients list and remember they are listed in order from largest to smallest by weight i.e. if sugar is one of the fist ingredients on the list, it is a product that should be regarded as a treat and one that you do not want to consume regularly. To add to the confusion also be mindful that there are many names that can be used for sugar, fat and salt. The government website Eat for Health is a great resource for further information.