Better Call Saf (Registered Dietitian)

Before listing the benefits let's say that Green Tea CAN help  but only if included as a part of a healthy lifestyle so it won't be a remedy to balance all the unhealthy choices. Can help to loose weight ? Studies shown that just ADDING green tea  to your daily routine might not help with significant weight loss.   But switching this drink without added sugars instead of fizzy drinks or any other sugary drink is going mathematically to reduce  your caloric intake and that is a fact especially in the long term journey. Again following this reasoning the switch will help to reduce and control better the sugar levels in your blood, consider that if you are already avoiding sugary/fizzy drinks the benefit could be minimal because of healthier choices already in place. For instance: Switching From a daily consumption of soda could save as 50000 calories as average per year! Caffein content: Depending on the brand. But usually the caffeine amount is lower

WHAT IS IT ? Fermented raw cabbage with a unique sour flavour   The name is German where is very famous  but originally comes from Asia  similar to Kimchi (Korea) or Brovada (North Italy) BENEFITS: Fermentation makes more available the minerals and vitamins, especially Vitamin C and K  The unpasteurised version keeps the alive probiotics lactobacilli and fibres which help to promote a healthy bowel  The enzymes contained help to breakdown food easily and make it more digestible  NUTRITIONAL VALUE per 100 gr: - Kcal 19 - Carbs  4.3 gr which  2.9 gr are Fibers 1.8 gr are Sugars - Fat 0.1 gr - Protein 0.9 gr -  Vitamins:  C and K (relevant amounts) and B6 (small amounts) - Minerals: Calcium, Iron and Magnesium (small amounts) No Cholesterol or Saturated fats  DISADVANTAGES: High in sodium so not recommend if you are trying to reduce the intake of this mineral. So this is another option to intr

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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

Pudding could be a good snack alternative if we pay attention on the amount of calories sugars and fats that can change enourmously from one brand to another So here is a selection of which one to choose: Tesco low fat rice pudding per 100 gr: 76 calories   0.8  gr of fat 14.4  gr carbs (7 gr of sugars) Alpro smooth chocolate per 100 gr: 83 calories   1.9 gr of fat 13 gr carbs (10.5 gr of sugars) Muller light chocolate fix per 100 gr: 95  calories   2.7 gr of fat 15 gr carbs (9.6 gr of sugars) Muller low fat rice pudding per 100 gr: 101 calories   2.6 gr of fat 16.1 gr carbs (10 gr of sugars)

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.

We already discussed about the amount of calories in each spoon of sugar or honey and we already discussed the natural alterantives to reduce the intake of artificial sweetener If you would like to read these two articles here the links: https://www.safdietitian.com/2019/07/white-sugar-honey-and-fake-brown-sugar.html https://www.safdietitian.com/2019/07/alternatives-to-sugar-and-stevia.html Now if all of the above is not working because of the taste, as a last resort you could try this syrup To be honest having the natural sweetener like stevia would be the best solution but if you can't get use to the taste, having a zero sugar and zero calories alternatives is still better than having white sugar, especially if you are Diabetic, pre-diabetic or Obese. Jordan's skinny syrup has: Zero Calories Zero Sugars Comes in different flavours: Vanilla  Salted Caramel Toffee Brown sugar  Where to find it: in TKMAXX or easier to find online in

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

What is and why Edamame ?  Is a soybean which means is suitable in vegan diet Naturally Gluten Free and Cholesterol free  Excellent source of protein Iron and Calcium considering is not an animal product  How? They are usually sold in their pods that are not meant to be eaten  The beans can be boiled, steamed or microwaved before eating them, so th ey could a very quick and easy snack alternatives Nutritional info for half cup (80gr): Calories: 90  Protein: 9 gr Carbs: 8 gr which more than half are Fibres (4gr)  Fat: 4 gr  Minerals: Magnesium, Iron and Calcium  Via Pixabay