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Replacement foods for Carbohydrates

Carb rich snacks and nibbles cause highs and lows in your blood sugar which can lead to energy slumps, irritability and crazy mood swings. Eating highly processed carbohydrates on a daily basis can also contribute to a long list of health problems such as cardiovascular disease, type 2 diabetes, insulin resistance, arthritis, premature ageing and gout.

 

 

Kids going crazy with carbs

Many parents feed their children carb loaded refined foods and then wonder why their children lack focus and attention at school or are running around like crazy kids. The problem is that many refined carbohydrate foods are marketed at parents as healthy food for children!

Avoid refined carb snacks on a daily basis and look to keep these foods as the odd indulgent food treat.

 

Reduce or minimise the following foods:

  • Refined white flour products – bread, cakes, cookies, pastries, pizza

  • Breakfast cereals e.g. rice crispies, cornflakes, quick oats with added sugar

  • White rice

  • Pasta

  • Chips

  • Puffed rice snacks – cereals, rice crackers, rice cakes, rice chips

  • Jams

  • Lollies

Look to replace the processed, packaged snacks with nutrient rich wholegrain foods.

 

Replace Carbohydrates with these foods: (check serving size handouts for guidance)

  • Amaranth

  • Brown rice

  • Buckwheat

  • Whole rolled oats

  • Quinoa

  • Teff

  • Fruit

  • Vegetables

  • Legumes

Adding small amounts of protein such as yoghurt, eggs, lean meats and poultry with wholegrains slows down the release of sugar into the blood stream and therefore helps maintain energy and mood levels for a healthier body and happier mind. Follow my recommended portion control guide for carbohydrates to ensure you are not eating too many, particularly if you are needing to lose weight. Aim to make the majority of your plate vegetables and look at wholegrains and protein as an accompaniment to the main dish.

 

You will be amazed at how much better you and your whole family will feel by ditching the refined carbohydrates!

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