Foods to Never Eat

Foods to Always Avoid

We all have our treat foods and there is nothing wrong with eating small amounts of pleasure foods. Nutrition experts will tell you though that there are some “foods” which are incredibly detrimental to our health and most of us are unaware of the damages the following food can have:

Store Bought Frosting:      cupcakes

Not only are these disproportionally high in sugar (causing weight gain and premature skin wrinkling) but many contain trans fats. Trans fats have been banned in many countries now because of their link with cancer, diabetes and heart disease. They also raise bad cholesterol levels while lowering good cholesterol and causing inflammation.

** pick up any processed food in your supermarket and look for the trans fat content on the nutrition label. If its listed at all then trans fats are not banned in your country and you should look out for it.

White Bread: white bread

Contains no nutritional value what so ever as it is made with refined flour and is filled with sugar, in fact more sugar than grain. Replace with whole wheat bread which is positively good for your health.

Deep Fried Foods: deep fried food

Foods fried even vegetables like potatoes will have trans fat and a cancer causing chemical acrylamide is formed when food is heated above 120 degrees. Ddue to the process of frying the food is literally saturated in saturated fat – 1 serving of popcorn chicken for example has a staggering 80 grams of fat.

 Cream Based Salad Dressings: salad dressing

Are high in sugar and fat it is for this reason that Caesar salads are often the most fattening thing on a menu. Order, buy and make oil based salad dressings instead.

 White Rice:

Not only does white rice have very little nutritional value it can encourage your body to store fat as well. Brown rice is filled with vitamins, fiber and other nutrients.


Not just high in salt and fat but also filled with nitrates which can cause big problems for your digestion and heart. Dangerous nitrates are also found in processed meats such as sausages and many deli meats

Movie theatre popcorn: popcorn

Filled with fat and salt derived from genetically modified ingrediants.

Diet foods:

Check your labels while they have less of no sugar they are filled with artificial sweetners such as aspartame and saacharin connected with cancer and a range of health problems

Simple Ways to Understand Food Labels


Here are some tips for reading and understanding food labeling so you can make informed choices about the products you are purchasing.

Nutrition Facts

Serving Size –ie 100 grams then needs to be divided by the whole package six so 500 grams means your portion size of 100 grams is 1/5 of the whole product.

Total Fat: pay particular attention to saturated fat low fat must be 3% or less per 100 grams try and avoid cancer causing trans fat all together. Daily requirement: 70 grams

Cholesterol: low doesn’t always mean low fat

Sugar: daily requirement 90 grams

Fibre: aim for at least 3 grams of fibre per 100 grams. Daily requirement 30 grams

Protein: daily average requirement 50 grams

Carbohydrates: daily average requirement 310 grams

Sodium: daily no more than 2300 mg

The Glycaemic Index (GI): is a ranking given to foods to describe how quickly the carbohydrate they contain is absorbed into the blood. Foods with high GI mean simple sugars are absorbed quickly into the blood where as low GI foods have the opposite effect.
Low GI Foods : keep blood sugar levels stable, provide energy for longer and help you feel fuller for longer.
Low GI Foods include: pasta, whole grain bread, beans, lentils, apples, apricots and oranges, cashews, chestnuts and pecans