Posted in Diet, Food, Health and lifestyle, Healthy eating, Prevention

Grocery Shopping

13 healthy choices to make in the isle

Author: Dr Rita Trakhtman, cosmetic dentist, East St Kilda

Always read the label on any food you buy. Check the ingredients to see if there are any added sugars, syrups or honey, and how much total sugar there is. Here is a list of foods that have added sugars and what foods you can swap them with, for a healthier alternative without sacrificing taste.

  1. Peanut butter 

Instead of a peanut butter blend that contains added sugars, salt and oil….


Choose a peanut butter whose ingredients is 100% peanuts

2. Popcorn 

Instead of flavoured popcorn that has added sugar….


Choose air-popped popcorn

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3. Canned tuna 

Instead of flavoured tuna that has added sugar…


Choose one with chilli oil, extra-virgin olive oil or brine


4. Yoghurt 

Instead of buying flavoured yoghurt which has a lot of added sugars to it…


Choose a Greek-style yoghurt and add your own fresh fruits for sweetness and nutrition

5. Dressing 

Instead of buying ready-made salad dressings…


… Make your own healthier version


6. Tomato sauce

Instead of choosing one with added sugars….


Go for the one without added sugar…

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7. Almond milk 

Instead of sweetened almond milk…


Opt for the unsweetened range…

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8. Soy milk

Unfortunately I haven’t come across a brand of soy milk that doesn’t contain added sugar or syrup to it…


So, if you can switch back to milk, I would recommend it. If regular milk isn’t for you, try A2 milk or goats milk as an alternative…


9. Muesli bars, cereal bars and toasted muesli

Ingredients include sugar, honey, syrup and dried fruit. I haven’t found a muesli product that doesn’t contain these ingredients. Scrap it out of your diet and go for a better snack (nuts, yoghurt, veggie sticks, fruit, cheese, tuna). A healthier breaky option would be oats, ricotta cheese, eggs or a sugar-free fruit smoothie.


10. Flavoured oats


Instead, try oats and add your own flavourings

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11. Honey, agave syrup, golden syrup, jam and sugar. 

These are common toppings people put in their smoothies, oats, and yoghurt

Here is a list of flavour enhances that tastes absoluately yum and will make you feel good. Stir it into your porridge, oats and smoothies

  • fresh fruit
  • cinnamon
  • ricotta cheese
  • peanut butter
  • coconut oil
  • mixed spice
  • turmeric


12. Flavoured water, sports water and energy drinks 


Buy unflavoured water. If that doesn’t suit you, try adding your own natural flavours.

  • mint
  • lemon
  • ginger

13. Ice cream

… swap it for frozen fruit. Yum!

Author: Dr Rita Trakhtman, cosmetic dentist, East St Kilda



An online healthy lifestyle blog from a dental point of view - Advice on how to live a healthy lifeSMILE :)

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