Eight foods nutritionists won't eat

Light yoghurts

“Diet yoghurts have all the fat removed and often an intense sweetener added,” says dietitian Trudy Williams (foodtalk.com.au) .“Some flavours are simply dessert dressed up in a yoghurt tub – not yoghurt at all.”

Only buy natural varieties that contain milk and cultures, and add your own flavour with fruit or orange blossom water.

Chewing gum

“It contains artificial sweeteners and, in large amounts, can have a laxative effect,” says nutritionist Kate Freeman (katefreemannutrition.com.au) .“If you’re using it to curb food cravings, try herbal teas instead.

You could also brush your teeth after every meal as this has the same appetite-suppressing effect as chewing gum.”

Quick oats

Choose rolled oats over quick oats. “Quick oats have been processed more than rolled oats and contain less fibre. Less fibre helps them cook quicker,” says Freeman.

For extra fibre she also suggests adding psyllium husk, LSA, wheat bran or raw nuts and seeds to your breakfast bowl.

Processed meats

“With high levels of saturated fats and salt, they’re a ticking time bomb for heart disease and stroke,” says dietitian Jemma O’Hanlon (eatsleepdreamlovefood.blogspot.com.au) .“Go for lean meats, fish and poultry instead.

Trim the fat off meat, take the skin off chicken and buy tinned fish in spring water.”

Rice crackers

“They are high-GI, causing spikes and troughs in a person’s sugar levels,” claims O’Hanlon. Try replacing them with grainy crackers which are low-GI and higher in dietary fibre, helping you feel fuller for longer.

“Choose crackers that contain at least 4g of fibre per serve. Vita-Weats are a good choice,” says Freeman.

Bottled salad dressing

“These are often full of empty kilojoules (energy without nutrients), and can be high in fat, salt, sugar and additives like thickeners, gels, flavours, and preservatives,” says Freeman.

Make your own vinegar or oil-based dressing by adding ginger, garlic, lemon juice, fresh chilli, herbs, spices and mustard according to your taste.

Butter and margarine

“Both of these are energy dense which means excess is stored as fat,” says Williams. She suggests more nutritious spreads such as avocado, hummus, nut spreads or tapenade (olive paste), and using good quality safflower oil, sunflower oil or rice bran oil for cooking.

Nutrient-enhanced water

“With almost a teaspoon of sugar per 100ml and a few selected vitamins added, they are a foolish and inefficient way to hydrate or try and improve your nutrition,” says Williams. If you’re bored with plain water, opt for tap water with a squeeze of fresh lime or lemon juice instead.

By Kathleen Lee-Joe.