Better Call Saf (Registered Dietitian)

Comparison between different type of milk: Cow's, A2, B.O.B. Hemp, Soya, Almond, Oat and Rice ">Why plant based milk are taking over the regular one ?  -  Since lot of people are intolerant to lactose, they have to opt for a plant based one and this is the first reason to consider when you don't have any other choice - Another main reason is to reduce saturated fats or sugar in the daily intake or increase certain vitamins and minerals in order to improve the diet, as shown in the numbers below, each type of milk has different amount of micro and macro nutrients  - The taste, the ethical and environmental impact are also to be considered, including following a vegan diet just to make an example  So let's compare the Nutritional Value of 100 ml of different type of milk and after that  we are going to discuss benefits and disadvantages for each of them (4 from cows and 5 plant based)  1 00 ml Cow's milk (whole) Calories: around 66 Fat: 3....

I have discussed last month about  how hard it can be to find a good sugar free alternative   That can satisfy your taste without being too expansive  for products needed on a weekly or daily basis that  overall might be a huge cost at the end of the month. We also discussed last time about the sugar free sugar Maria biscuits from Gullón https://www.safdietitian.com/2020/01/sugar-free-biscuits.html So researching for more products of this brand I have noticed that can easily make life simple for all the reason quoted previously So let's have a look on some of these alternatives  and please feel free to comment with any other product that you found could be better Sugar free shortbread per 100 gr: Calories: 439  Fats: 18 gr Sugars: less than 0.5 gr  Fibre: 4 gr So as a portion of 2 or 3 biscuits per time, could almost no sugar and less than 100 calories To consider that the amount of fat could be higher so in that...

What is it? Similar to Quinoa or couscous it's a cereal made from groat of durum wheat usually (and this wheat is commonly used for some varieties of fresh pasta like tagliatelle) Not to be confused with cracked wheat (we are going to discuss the nutritional value in the next chapter)  Commonly used in the Middle East and Mediterranean countries it offers a great varieties of recipes you can choose from  Is usually parboiled so very quick to prepare Nutritional value:   Per 100 gr: Calories: 83 Fat 0.24 gr Carbs: 18.6 gr which Sugars: 0.1 gr which Fibres: 4.5 gr Protein: 3.1 gr Benefits: Fat and cholesterol free High in Fibre and low in sugar Good source of Manganese and Magnesium Good alternative to Quinoa or Wholemeal rice, so you can use this as a good alternative 

Let's start the new year in the best way possible: with freedom!  The freedom to choose in this case   Sometimes it's easy to get bored of the same meals during the week over and over That's when craving for something else start to increase and often this could be a takeaway or just something high in calories to break the routine  So here some trustable websites that offer healthy recipes and you can select quick and easy options or a more complex one depending on your time and skills Could be a good idea to pick one option for each meal of the day to be introduced every week and keep the change for the following week if you liked or change again in the second week and so on The whole point of doing this is to help you staying on track with good alternatives and have more varieties as well 1)  https://foodnetwork.co.uk/ healthy-family-dinners/ 2)  https://www.epicurious.com/ search?special-consideration= healthy 3)  http://www.eatingwell.com/ recipes...

Let's start by saying that is not always to be just black OR white In this case is not about switching completely to these options instead of your favourite protein intake It's more about  having varieties and alternatives  during the month and sometimes trying new things that you don't know yet if you will love it or hate it,  but let's give a chance at least! So here some alternatives with detailed nutritional values per  100 gr : Tofu  What is it ? Similar procedure as cheesemaking it's made from condensed soy milk, also called bean curd. Nutritional Value: Calories  76  Protein  8 gr Carbs 2 gr Fat  5 gr Where to find it and How to use it? This product now it's very famous and easy to find in any groceries There are different types: - Silken: perfect to be blended like in smoothies or in recipes instead of eggs, so even scrambled on your toast - Firm:  more as a meat substitute, has to be se...

One of the first snack alternative I usually discuss with patients is this one: The low sugar Jelly WHY? Suitable for vegetarian ,  which means is suitable for lot of different dietary choices that could be due to religion or ethic reasons, but I would recommend to always double check the label to confirm this. Flexible to mix with other products like yogurt or even ice cream , to still have something that you like but with a considerable reduced amount of sugars and calories Easy to transport as a snack when you are out to avoid a high in calories snacks from the shop  Doesn't require any preparation at all WHICH ONE TO CHOOSE: There are different brands let's see the differences: Hartley's 10 cal jelly: Calories: between 5 and 10 calories depending on the flavour Sugar: 0.1 gr Fat:  0.1 gr Protein: 0.1 gr Flavours:  - Lime - Mango - Orange - Blueberry - Cranberry - Raspberry - Strawberry -...

It's good to have more options when talking about veggies and try new things to have more variety in your diet This Pickled mustard plant, usually can be salted and rubbed with red hot chili paste, and after that fermented with a unique spicy, sour and salty taste. Recommended to wash it before consume it, to reduce the salt intake but also the spiceness. Nutritional facts for 100 gr: only 23 calories 0.1 gr fat, almost none basically 2.5 gr of protein 4.6 gr of carbs, which mostly are actually fibers Via Pixabay

Sometimes Sugar free products can be very expansive or just not tasty. I came across this product which is easy to find in almost every grocery, even in Poundland and the taste is like the classic digestive but with an amount of sugar that is very low (less than half a gram for 100gr of product): Maria sugar free biscuits from Gullon per 100 gr: Calories: 412  I would recommend a portion of 50gr or less (3 or 4 biscuits) Fibre: 4.5 gr Protein: 7 gr  Fats: 11 gr Salt: 1gr The amount of fat could be high, but if combined with some low fat product like semi skimmed milk or light yogurt, it could balanced to obtain a low caloric intake overall, especially if you want to reduce your sugar intake.

Usually vegetables don't provide the same amount and quality of protein like animal products But there is an exception made for different varieties of legumes which can provide a healthy and complete protein source Let's compare now different varieties per cup Peas 150 gr: Calories  120 Protein  8gr Fibers 8 gr Lentils 200 gr Calories  240  Protein  18gr Fibers 16 gr Chickpeas 150gr Calories  260  Protein  14gr Fibers 12 gr Black Beans 150 gr Calories  200 Protein  15 gr Fibers 14 gr Via Pixabay

Why to choose it ? First of all is not counting as a carb but could be used as a replacement to the traditional rice and other carbs like pasta, once in a while to have more variety and reduce the caloric intake at the end of the month. Per 100 gr of product: 30-40 calories, which compared to any other carb alternatives is 3 or 4 time less in calories (for instance the same portion of rice would have been around 150 calories or more)   4 gr of Carbs which is almost nothing and that's why is countable as a 5 a day  0 gr of fat There are different ways to cook it: in the microwave: the easiest and quickest way, also consider that no oil is used for this Roasting is preferred than stir-frying because won't be soggy but instead will be even closer in taste and texture like proper rice  Always add a nice rich sauce to that to enjoy this product like a chilly or a curry for instance  Extra tip: You can find it ready m...

D iary products What kind of cheese and yogurt to choose,  by comparing different alternatives  Diary products are one of the most common ingredient is a lot of different products, so it's not easy to complete avoid them, so let's compare and discuss the best alternatives in this huge range of alternatives, starting from cheese. To all the cheese lovers is not easy to cut down on the fat intake without cutting down on cheese and sometimes low fat or light alternatives are not exactly the same in terms of taste plus another thing to consider is the amount of salt and cholesterol . Portions and frequency are important to achieve a balance with any kind of food but with the right choices,  we can stil l enjo y  one of the most delicious product. so let's find some good alternatives. Cheeses comparison QUARK : only 30 Kcal per 50 gr and almost fat and salt free (0.2-0.1 gr) usually you can get 250 gr for only 1.25£ MOZZARELLA : 1 Oz contains 85 Kcal e...

W e   discussed   in the previous post about overnight oats that   require   to be   prepared   the   night   before, but what if you   want   something similar without any   preparation ? Instant  porridge  could  be  an  alternative  to  have  a different and definitely quick breakfast, but since the  porridge  is readymade we  need  to pay attention to the  ingredients  to  find  the lowest in calories and  sugar  to  choose . Here some  alternatives : -  Tesco Free  Orginal  or Syrup:  180  kcal  per  pot -   Asda  by  you Apple &  Blueberry /Red   Fruits /Syrup :  around 200  kcal  per  pot -  Quacker oat  so  simple Original:  190  kcal  per  pot  -Oomf!   skinny  oats  Berry /Ori...