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A. At first glance, Diet Coke and Coke Zero appear to be identical. Both contain no kilojoules (Calories) and no sugar. Both are artificially sweetened with (the same amount) of aspartame and acesulfame K and therefore have the same ‘sweetness’. 

A clear fluid diet is the best form of treatment for gastro and tummy upsets. It is the "lightest" type of diet, designed to place as little strain as possible on the digestive tract. It is NOT nutritionally adequate and should be followed only for a strictly limited time e.g. two or three days but no more than a week.

Last week on the radio, the announcer asked me if there was a 'good' sugar – one that would satisfy her sweet tooth but that was 'healthier' than regular white sugar. She figured if there were 'good' carbs and 'bad' carbs there must be some sugars that would get the nod of approval from nutritionists. 

As a nutritionist, my aim is to help busy women eat healthily. One of the ways to do this is to follow the general nutrition advice to reduce the salt in your diet. So, how can you do this when what you’ll see on a food label and on any recommended daily intakes is sodium?

Sugar. It's been labelled "deadly", "addictive", "toxic", "sweet poison" and blamed for the rise in global obesity in recent years." Get rid of the white toxin from your diet and you'll free up your body to drop those excess kilos" (or so say anti-sugar campaigners Sarah Wilson, David Gillespie and Robert Lustig). Here are the three real reasons why I believe quitting sugar helps you lose weight.

Have you ever tried to find the exact list of ingredients for Nutella online? The identical one that appears on its label - in descending order from the first (largest ingredient by weight) to the last ingredient, as required by food law? Well, you won’t find it! Here’s the hoop-la I went through to discover exactly what the ingredients in Nutella are and why Nutella is not good for your kids.

Gallstones, small hard “rocks” of cholesterol and calcium, can block the tubes that drain the gallbladder.  This blockage causes inflammation of the gallbladder or of the bile drainage tubes. Once this happens you experience terrible pain or colic, fever and even jaundice (skin turns yellow). Here’s what you can do about it.

8,700 is a magic number in nutrition. It’s the number of kilojoules (kJ) that is the “average” intake for adults in Australia, if the surveys are correct. It’s widely used as a benchmark figure and as the basis of food labels such as the Percent Daily Intake values. Recently kilojoules have appeared on fast food menu boards and they use 8,700 as the yardstick to assess their foods against. Here's my take on it.

 Just like yards became metres and pounds became grams, so Calories have become kilojoules. Kilojoules are the metric equivalent of Calories and have replaced Calories in Australia and many other metric countries. Yet they're very confusing, especially to my US visitors who have always only known Calories (lucky for me, I grew up with Calories then had to learn kilojoules!)

A.

Fish oil and cod liver oil are two different oils even though they both come from fish and have a similar fatty acid profile.

There are heaps of websites and food packs out there that try to compare this super food to that one. Depending on which testing method is used, you'll see sites and ads proclaiming that blueberries have more antioxidants than red wine; that goji has more than blueberries; that pomegranate juice has more than tea; and that dark chocolate is up there with all of them.

This warming winter soup is a family favourite. What I particularly like about it is that it's pretty much "set and forget". Just put all the ingredients in the slow cooker, turn it on and 6 odd hours later you have a tasty, filling and nutritious meal.

In the cooler months, there is nothing more comforting than warm oven-baked potatoes. Jacket potatoes can be filled with loads of nutritious ingredients (not just sour cream and cheese!) to give you both a nutritious yet comforting meal. They are also very versatile so I encourage you to get creative with toppings and seasonings (see ideas below).

Enjoy a meal in a wok and get 7 of my top 20 super foods – in one dish! It’s quick, delicious AND healthy!

The 7 superfoods in this meal are:

1. Almonds
2. Chillies
3. Cabbage
4. Garlic
5. Coriander (green leafy herbs) 
6. Salmon
7. Lime wedges (citrus)

This is the perfect salad to make in autumn when pears are in season. It’s tasty, healthy, easy to make and a great salad to make for two people. This refreshing salad offers a serve of fruit, vegetables, and omega-3 fats, all without compromising on taste. I personally also love the different textures and crunch – you really need to take the time to chew and enjoy this salad which helps slow down meal times and aids healthy digestion. It’s one for mindful eating.

This is a tasty and easy dessert that you can make ahead of time and have sitting ready in the fridge. Play around with the ratios. Use less chia if you want a less-firm custard. Chia sure beats gelatine or junket tables for ease. Plus you get the nourishment of a whole food.

Despite how messy they are to eat, tacos are always a crowd favourite. They’re great for a quick dinner or can be easily made in bulk for larger gatherings. What’s more, they tend to be both adult and child friendly! This mince mixture has less meat, with added beans for extra fibre and plant-based protein (and it’s another way to sneak vegetables in). Tacos are best served “family style”, with all the ingredients in the middle of the table so everyone can pick and choose what they want in their tacos.

A firm favourite amongst teenagers and kids, burgers aren’t always the healthiest of choices. However, making your own lets you put a healthy spin on this household favourite, by opting for lean meats, wholegrains and a rainbow of veggies. What’s more, these are great to get the little ones involved in the cooking (such as forming the patties).

Serve these burgers “family style” - place all the vegetables, patties and bread rolls in the middle of the table and let your children build their own burger. The greater the variety of vegetables, the more colourful the table will look!

Are you looking for a salad that’s packed with a rainbow of vegetables and is high in fibre, low in carbohydrates, low in fat,  and high in protein? This one is all that and more!

This colourful and tasty salad is also low GI, doesn’t need much attention when cooking AND is affordable!

It’s based on vegetables and a can of beans – a useful pantry staple. They’re affordable, can easily be thrown into salads (such as this one), soups or casseroles, and are packed full of nutrition.

Do members of your family turn up their noses when you try to feed them veggies? Then try this recipe where I’ve sneaked the veggies into this mince sauce. It’s tasty and hides the lot from carrot, onion, mushrooms, a few lentils and zucchini to tomatoes! I bet the family will never know how much goodness they are getting.