Is the food diary the ultimate dietary change tool?

Is the food diary the ultimate dietary change tool?

It possibly could be... I know that when I'm travelling a lot its easy to get out of routine and find that I am adding extras (or foods that I normally don't have so much of) to my diet. Thats where getting the food diary out again can help - it always makes you think twice about what you put in your mouth - do I actually want other people to see that!

Research has shown that those who keep a food diary lose weight more effectively, and manage to keep it off more successfully. It is a motivating tool - I also find with myself and clients that it is a great idea to highlight any treats in your food diary, that way you can easily see how often you have had treats (and whether you should be thinking twice again!).

A point to remember in using your food diary is to make sure its precise - don't just write cereal for breakfast, write 1/2 cup Just Right + 1/2 cup Calci Trim milk and 2 tablespoons of cranberries. That way you can track your intake over time and look for corresponding patterns. If you need a template for your food diary check out these

Do we always go for cheaper food?

If an item of food is cheaper in the supermarket or store does that make us more likely to eat it?

A new cut price store has just opened in Wellington and is offering junk food - chocolate for up to half the price of what it is in regular supermarkets (read the story from the Dominion Post here). This has opened debate on is it right to have this kind of store when we are trying to encourage new Zealander's to have better diets?

I know through working with clients who are trying to lose or manage their weight that the environment plays a huge role. I know that people can choose where to shop and that is great, but I also know that for some people the temptation is just too great to shop at places like this. What is also harder is that once you have walked into the place it can be hard to say no to all the extras that are on display, even when you didn't intend to buy them.

I am a big advocate of everything in moderation but lets just look at how could it affect your daily intake if you were to indulge:

As a snack - 10 squares of Milk Chocolate will give you 1116kJ, 14.8g fat (thats almost 3 teaspoons), 9g of that is saturated, and 28.2g sugar (5.6 teaspoons). If you have a peice of fruit instead e.g. an apple thats ~250kJ, nil fat and ~10g sugar. A much better choice - but would you choose the apple over the chocolate if the chocolate was less than half price?

Can we eat well on a budget?

With the current economic situation there is a huge focus on healthy eating on a budget. Can it be done?

It sure can! Numerous people tell me that they can't possibly eat well on a budget and that its always easier (and cheaper) for them to buy a fast food meal. So to investigate I logged on to Woolworths online shopper and looked at just how cheap meals can be. I love pasta and am a huge fan of it in meals - for this example I have gone with spaghetti bolognaise and vegetables - perfect for a cold winters night.

Spaghetti Bolognaise

500g of Penne Pasta $2.70
350g of Signature Range Tomato Pasta Sauce $1.99
750g of Signature Range Frozen Mixed Vegetables $3.49
560g of Premium Beef Mince $8.49

How to make - place mince in a non stick fry pan and cook until browned through. Drain off any excess fat and add pasta sauce. Warm through while you cook the pasta according to the packet instructions. While this is cooking place your mixed vegetables in a steamer, microwave or boil in a small amount of water (to prevent loss of too many nutrients). Once everything is cooked, place the pasta on your plate, top with the mince and pasta sauce mix and put plenty of mixed vegetables on the side. This will easily serve 4 - 5 people, and all for a grand price of just $16.42.

Lets just compare that to a KFC Family Meal Deal where you get 10 peices of original fried chicken with 4 family sides - not exactly a complete meal esecially if you choose soft drink and fries as your sides, and it costs $28.90! I know which one I would rather choose!

It's not hard to eat healthy and for minimal cost - the food you create at home will have more nutrients, taste better and fill you up for longer!

More strategies that can help in lowering your food costs are:

- take a list of what you need and don't deviate from that
- avoid in store demonstrations : you will end up buying it if you like the taste
- buy fruit and vegetables in season
- if you see specials for staples (such as canned fruit, rice, pasta) then make use of these
- avoid the treat food aisles
- avoid buying soft drinks : water is free at home!