Posted on | March 8, 2011 | No Comments
I personally have a large amount of knowledge on food. I’ve spent alot of time reading and researching about nutrition and I have a clear understanding about what is good and bad to eat. But…… I’m one of the very few people that do.
Unless you’ve been taught how to eat correctly it’s hard to know what is good or bad to eat. It’s impossible to always be a walking and talking food encyclopedia of facts on calories, fat, protein, carbohydrates, sodium etc etc etc…. So here are some KEY INDICATORS on how to recognize food / snacks / meals that are going to be unhealthy for you.
It looks shiny
If you can see a layer of shine on your food – that generally means fat! It can either contain large amounts of oil, butter, fat, lard, ghee or may have been deep fried in the cooking process.
You can’t see through the liquid
If you can’t see through the liquid on your plate you can be guaranteed it contains fat, milk, cream, sugar, oil or all of the above. Always choose clear broths or clear sauces. Here are an example of some liquids that you can’t see through that contains HEAPS of calories, fat and sugar:
- Tomato sauce
- BBQ sauce
- Ranch dressing
- Tartare sauce
- Laksa sauce
- Satay sauce
- Curry sauces
Avoid White Coloured food
I know it sounds stupid – with the exception of a few vegetables – if it’s white, it’s generally not that great for you – if you choose a colourful version of whatever it is, it will be better for you. Example:
- White rice: Choose BROWN rice instead
- White bread: Choose MULTIGRAIN / BROWN bread instead
- Mayonnaise: Choose SEEDED MUSTARD or VINEGARETTE instead
- White Flour: Choose WHOLEMEAL instead
- Cream: Avoid cream wherever possible
- White Sugar: Choose BROWN sugar instead
Exceptions on the white rule: Milk, cauliflower
Avoid deep fried food
All food cooked in oil is going to soak it up. Choose steamed or grilled food options.
1 tablespoon oil (20ml) = 175 calories
Avoid food you can eat with your hands
Typically all “fast food” can be eaten with your hands – typically all fast food is high in calories, fat and terrible for you. Avoid ‘hand eaten’ food such as burgers, fries, ice-creams, chocolates, chips.
Ideally, when you choose food that is healthy for you:
Keep it fresh
Keep it green and colourful
Keep it as close to its natural form as you can (i.e no deep frying and/or processed food)
Learn to recognize what’s good and bad. When you can, you will never need to count calories again – just control portions and make good choices and you will be well on your way to managing your weight for life.