Today, more than 1.3 million New Zealanders are seeking simple ways to cut back and slim down, without having to go without. If you are one of the many New Zealanders struggling to make positive changes to your diet, a major barrier may be simply trying to change too much, too quickly.
However, even minor changes to reduce fat, sugar and salt in your diet will have positive effects on your health. Nutritionist Hollie Newton offers a few simple ways to cut corners so you can afford to treat yourself, guilt-free.
FIGHTING THE FAT
Love it or hate it, fat cops a fair bit of flak. But it's not all bad.
The most important thing to consider is the type of fat, and the main one to watch out for is saturated fat.
Saturated fat increases blood cholesterol and therefore your risk of heart disease.
These fats are usually found in animal products, such as milk and meat.
Cutting back on saturated fats and increasing your intake of heart-healthy unsaturated fats will not only benefit your heart, but also your waistline!
• Stock your fridge with low-fat dairy. Choose low-fat varieties of milk, yoghurt, cream cheese, sour cream, and cottage cheese.
• Switch to low-fat spreads. Butter contains more then 80% fat - over half of which is saturated. Ditch the spread. If you're really keen, do away with spreads altogether and use avocado, low-fat cream cheese or hummus on your bread or toast instead.
• Go easy on cheese. Most cheeses owe their creamy taste to a high fat content. Grating cheese will make it go further, while a small amount of aged cheese (more strongly flavoured) is ideal for flavouring dishes. Choose lower fat varieties such as Edam for everyday use.
• Trim visible fat from meat and remove the skin from chicken. Buy meat as lean as possible, and limit your intake of fatty processed meats such as bacon and sausages to once a week.
• Learn to love legumes as low-fat, protein-rich meat substitutes. Try kidney beans instead of mince with burritos or nachos, or chickpeas in your curry.
• Seafood contains little saturated fat, while some fish such as salmon and tuna are good sources of polyunsaturated fats. Try baking salmon wrapped in tin-foil, or making your own sushi.
• When stir-frying, use a small amount of olive, rice-bran or safflower oil instead of butter or lard. Grill, bake, boil or steam foods, instead of frying or deep-frying.
• Most takeaways and convenience meals are notoriously fat-laden, so treat yourself just once a fortnight. Choose breadcrumbs over batter; have smaller portions, and ask for less or no salt.
Snack attack
• Check the labels, and buy muesli bars with less than 2g saturated and 5g total fat per bar. Choose treat-sized chocolate bars or multipacks of chips instead of nibbling from a large bag.
Choose crackers carefully. Compare labels and go for less than 1% saturated fat. Add a little zing to your salad with a low-fat dressing or vinaigrette.
Wasabi mixed with lime juice makes a great accompaniment to a leafy green salad. Limit your use of creamy dressings such as full-fat mayonnaise.
SWEET SOLUTIONS
While fatty foods are commonly associated with weight gain, the high energy content of sugar makes it easy to consume many "empty calories" without feeling full.
While being of little value nutritionally, sugary snacks may contribute to you consuming more energy than you need, in turn contributing to weight gain.
Many foods are advertised as "99% fat free" yet can be loaded with sugar.
It's claims such as these which can be pitfalls to the unwary shopper.
• Check the labels and compare the sugar content and overall energy of similar products. Beware of "lite" and "no added sugar" claims - check the overall energy (kJ) content for yourself.
• Pure fruit juice contains beneficial vitamins but is still high in natural sugars, so limit fruit juice to one glass a day, or dilute it with water.
• Think about your drink. Just one can of fizzy has the equivalent energy to eating a cream bun. Swap your drink for sugar-free, or even better, sip chilled water flavoured with lemon, orange or lime.
• Avoid adding sugar to your latte, or use an artificial sweetener instead.
• Some breakfast cereals contain more than 40% sugar. Find a new favourite with less than 15g per 100g. Porridge is an excellent high-fibre, low-fat choice containing virtually no sugar.
• Be stingy with sugary spreads such as honey and jams. Experiment with toppings such as cream cheese and banana or tomato and cracked pepper.
• Craving ice cream? Choose a variety with reduced sugar and fat. A scoop of frozen yoghurt is also a great sweet treat but check the sugar content first. For a quick sweet treat try a handful of dried fruit, low-fat yoghurt, carob-coated or raw nuts or a muesli bar (with 9g sugar per 100g or less).
SPOTLIGHT ON SALT
Excessive salt intake is associated with high blood pressure and the risk of cardiovascular disease.
While some salt is necessary for our bodies to function (less than a teaspoon a day), most New Zealanders get about twice that amount, largely through pre-prepared and processed foods.
Here are a few easy ways to reduce your intake, and get you well on the road to a healthy heart.
• Snack foods such as chips, pretzels, salted nuts and popcorn are packed with salt. Make these occasional treats, and munch on unsalted popcorn, nuts or crunchy carrot sticks with a low-fat dip or hummus.
• Processed meats such as ham, salami, luncheon, bacon, sausages and saveloys are high in salt so choose unprocessed cuts wherever possible.
• Biscuits and crackers vary enormously in salt content. Compare the labels and look for less than 160mg of sodium per serve.
• Canned and dried soups are usually high in salt. Make your own or look for a reduced-salt option.
• Many sauces, marinades and stocks (including tomato, soy and worcester sauces) are high in salt. Look out for reduced-salt versions, and use sparingly.
• Be inventive and add flavour to foods with dried herbs, spices, pepper, garlic or ginger.
• Canned vegetables are often high in salt. Use fresh or go for low/no salt cans, or rinse them before use.
• Buy unsalted butter or a spread with less than 400mg per 100g.
• Keep the saltshaker off the table. If you do live with a salt addict, Lo Salt is a good alternative, containing 66% less sodium than ordinary salt, and can be found at most supermarkets.
• Don't add salt to boiling water, or when you cook. If you do, add it last and sparingly.
• As the taste for salt is acquired, decreasing salt in your diet over several weeks will allow your tastebuds to adjust to the natural tastes of food without requiring added salt.
Reducing the fat, sugar and salt in your diet by implementing just a handful of these simple steps and substitutions will not only be great for your heart, but may also help you lose weight, sleep better, have more energy, healthier teeth and a much clearer conscience.