About –How do I change my eating habits when I don’t like the taste of healthy foods?
Comparison – Muesli comparison: Swiss Style Versus Baked
Nutrition Tip – Healthy habits for the holidays
Recipes – Stuffed Strawberries & Hat Brownies
Announcement – NEW OFFICE LOCATION
How do I change my eating habits when I don’t like the taste of healthy foods?
Thousands of taste buds are located on our tongue and are responsible for us being able to enjoy the 5 different tastes: sweet, sour, salty, bitter and umami. When in contact with food, the taste buds send a message to the brain about the detected taste.
Taste helps us evaluate foods and drinks to determine whether or not it is safe to consume. As babies, we can’t differentiate between what foods are safe or harmful to us. The taste buds therefore have a strong preference for sweet foods while hating bitter foods. This is due to the fact that sweet foods contain sugar, which is the brain’s primary energy source, while a bitter taste is a cue for poison. Our taste buds also have a strong preference for salty foods, as salt is needed by the body for our nerves and muscles to work properly among other things. It’s therefore no surprise where cravings for sweet and salty foods come from!
The taste buds can however be trained to like different food tastes, as we grow older and learn what is safe to eat or drink. It takes watching parents or friends eat the food and having multiple experiences with the food for it to start becoming more appealing.
If you are predominantly eating processed sweet and salty foods, you won’t give your taste buds the chance to adapt to and get used to the other food tastes found in whole foods such as veggies, legumes, nuts, seeds and lean protein sources. A taste bud’s normal life cycle is around 10 days to 2 weeks so it can take time for your taste buds to adapt to a less salty and sweet taste when incorporating less sweet and salty whole foods into your diet.
Conclusion: The key is to be patient, to allow your taste buds time to adapt to less salt and sweetness in the diet when changing your dietary habits. Remember too that you need to let yourself taste different foods numerous times, so don’t give up if you don’t like a taste first time round. Take small bites every day for at least a week and then decide if you like it or not.
NEW OFFICE LOCATION
We have moved!
As of December 2021 our new address:
Unit 16 Draper Square, 14 Draper Street, Claremont
I look forward to seeing you all there!
Muesli comparison: Swiss Style Versus Baked
Reading labels is important to ensure that you pick the right food product for you.
Although both Swiss style and baked muesli have similar calories, there are some big differences between the two.
The main difference between the two is that baked muesli contains added sugar to sweeten the product, and oil to bind it together during baking. On the other hand, Swiss style muesli has no sugar added (dried fruit is added to give it some sweetness), no oil added (fat comes in through the nuts and seeds added), and is not baked.
This makes Swiss style muesli the better option when compared to baked muesli.
Be sure to carefully read labels and choose products with whole ingredients like raisins, seeds, and nuts that are high in protein and fibre.
Remember that the ingredients in the ingredients list on a nutrition label are listed in descending order by weight. So the ingredients listed first are present in the largest amount while the ingredients listed last are present in the least amount.
The closer to the front of the list sugar is, the more the product contains of it! Watch out for ‘hidden’ sugar though, because sugar goes by many different names. So just because you don’t see “sugar” in the ingredient list does not guarantee that the item is actually sugar free. This makes it easy for manufacturers to hide how much sugar is actually in a given product.
Below are some different names that sugar can go by in the ingredient list of the food product:
Holiday season may make sticking to your healthy eating habits challenging. However, it doesn’t have to be if you remember to implement the basics of healthy eating. Your favourite treats, drinks and desserts can still fit in without you having to feel guilty or worried about the calories or nutrients.
It’s important to remember that if there is some holiday weight gain, it should generally be small, because it’s really just one month of the year. And if you’ve been eating well through the year and supported your physiology, it really can’t be much if there is any at all, because your body is in a state of using calories not storing. But the weight gain can be worse if there has been fad dieting through the year – this will lead to the metabolism slowing down and much more weight gain will happen over the holidays, because your body is in a holding back energy state. So learn to do the right thing for your body during the year so that the small changes in eating over the holidays won’t lead to any unhappiness!
While what you do through the year is most important, it is also important to continue mindfulness and portion control during your holiday. Here are some ways to be mindful of your eating habits and to continue the good healthy habits into the festive season and holidays.
Don’t let the festive season get in the way of your goals. Be proactive and identify your challenges in advance so that you have a plan when faced by them. By sticking to the basics you can still enjoy the special and delicious foods and festive meals that make the holiday season special to you.
1 punnet fresh strawberries large
150 g cream cheese
¾ tsp vanilla extract
2 tsp icing sugar
125g butter, chopped
1⅓ cups (200g) dark chocolate, plus 1/2 cup (75g) extra
½ cup (110g) caster sugar
2 eggs, lightly beaten
2 cups (300g) plain flour
¾ cup (140g) milk chocolate bits
16 strawberries, hulled and trimmed
½ cup (125mL) thickened cream, whipped