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Sugar - are you sweet enough?

How much sugar is OK to eat? How much is in a bottle of sports drink? Or a doughnut? How can you tell from the label what's high and what's low?  Find out where the sugar is hidden in your diet and which foods are likely to be the biggest sources. Plus easy ways to cut back without noticing.

Portion size control

See how portion sizes have gradually gotten bigger and why a super-sized portion of food means you'll eat more! Plus our 10 tips for spotting the supersize craze.

Juices - don't drink the calories

Juices are fat-free and healthy but they are fruit in concentrated form - high in natural sugars, kilojoules/calories and easy to over-consume. You couldn't chomp your way through 3 or 4 oranges but that's what's in one large glass of fresh juice. Be warned.

Hunger-Fullness Log

Rate your feelings of hunger from 0 to 10 over the day and use my handy log to track it over a day.  You'll soon realise when you eat out of mouth hunger, not stomach hunger.  In contrast, rate your fullness level from "quite satisfied" to "overstuffed" so you can work out a nice comfortable point of fullness (satiety) to stop eating. Works with ANY diet or program.

7 easy ways to eat more fibre

Eating more fibre is one of the simplest ways to improve your daily diet. Read up on how much you need and learn easy swaps to boost your fibre intake from cereal to snack foods. There's a recipe makeover so you can revamp your favourite recipes plus 7 reasons why fibre is so good for you.

Fast food - healthy options 

Burgers, fries, pizza and nuggets. Learn how you can stay healthy but still eat fast food. See how the fat and kilojoules (calories) stack up and how super-sizing is the norm. Plus our top 10 healthiest take-aways listed so you can choose.

Dining out on a diet

Is your excess weight due to your eating out? It's no coincidence that eating out is on the rise as the same time as we face an obesity crisis. Dining out often means more fat, more sugar, salt and kilojoules (calories) than when we cook at home. Read my 7 tips to help you eat light when you eat out.

Diet secrets for busy bodies

Losing weight is never easy. Try these 7 tips to help your weight loss efforts along. Diets come and go but these are solid principles that stay the same and are part of every successful diet plan.

Cut back on salt

Salt is the hidden villain in our food supply. We have no idea how much salt we're eating as many modern foods don't taste that salty! Discover our 7 quick ways to cut back on salt and see what a difference buying low-salt and no-added-salt products at your supermarket can make. A must-read if you have high blood pressure, Meuniere's syndrome or fluid retention.

A salad a day keeps the kilos away

A tossed salad is a great way to make any meal - even pizza or fish and chips - more balanced. Read the 10 healthy reasons why you should eat a salad each day. It's all to do with kilojoule-density (or calorie-density). If you're trying to slim down, it's a good idea to order a salad as an appetiser. It fills you up for few kilojoules.

12 steps to healthy eating

Refresh yourself with the basics of healthy eating.  The more you understand, the better you'll be able to shop and eat. A simple one page summary of what's what.