Better Call Saf (Registered Dietitian)

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

Another quick and easy snack alternative could be crab sticks Per 100 gr of products: 95 calories, usually less than 20 calories per stick so a serving of 4 or 5  sticks is under 100 calories  Less than 1 gr of fat, depending on the brand but usually is always zero point something which is a very low amount  15 gr of Carbs, but less than half of this quantity is actually sugars so is relatively low in carbs too Things to consider: Could be high in Sodium so not recommended if you are trying to cut down on your salt intake. Again depends on the brand, so that's why is always important to check the label, to compare and choose the lowest in salt content  Important note:  This is just an alternative to use once in a while to have more varieties, certainly is not a nutritious food, so not to be used everyday

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 made in the froze