Sunday, 10 August 2008

In the kitchen with Duckey... part two

You may have already read my post below about making over your kitchen or in this case the food within your kitchen... this is the second part to my post highlighting what not to have. Remember if it's not in the cupboard you can't eat it!

This is how NOT to do it!

Following on from the “low fat” makeover nice list for all of you sinners find...

The naughty list:

  • Regular crackers
  • Crisps
  • Tortilla chips
  • Chocolate bars
  • Biscuits

OILS to clog your arteries...

Vegetable oil

CANNED GOODS which should be kept canned!
  • Meats – beef, pork, corn beef
  • Cream soups and chowders
  • Fruit – In Syrup
  • Ready made mac and cheese
  • Flavoured pastas and fatty sauces (cream based)
  • Refried beans, unless fat free
  • Gravy mixes, cheese sauces, pancake and biscuit mixes.
  • Oil-packed tuna and fish

JARS full of calories...

  • Conserves
  • Chocolate spreads
  • Peanut butter.

FLAVOURINGS which just don't cut it...
  • Regular mayonnaise
  • Oil-based dressings
  • Dips – cheese and chive, onion and garlic, guacamole.

BREADS to bloat...
  • White breads
  • White Wraps
  • White Pita breads
  • White rolls
  • White bagels

CEREALS to avoid...

Sugary cereals to avoid can be found in my worst cereals to eat post.

SUGARS to seal...

White sugar

DAIRY to ditch...
  • Full fat milk - Truthfully, drinking 2% milk isn’t that much better for us. It still contains 5g of total fat and 3g of saturated fat per one-cup serving. We should aim for nonfat skimmed milk at best, and 1% milk at least.
  • Cream
  • Full butter
  • Margarine
  • Cheese - Part-skim ricotta cheese or mozzarella are good lower-fat substitutes
SWEETS to sin...
  • Chocolate based products
  • Cakes
  • Buns
  • Mousse
  • Trifle
  • Ice Cream - Choose low-fat or non-fat ice creams or yogurts over full fat versions, and do the same for sour cream
Anything with "partially hydrogenated" on the label (cookies, cakes, donuts, muffins)

The fat FREEZER...
  • Ready meals
  • Chicken nuggets
  • Pizza
  • Lasagne
  • Garlic bread
BAD Beverages...
  • Cordial
  • Coke and fizzy drinks
  • Coffee creamer
  • High caffeine drinks
  • Beer
  • Cider
Hopefully that list will show the difference between certain types of food, I always go with the concept if you don’t have it you cant eat it so if you are trying to be good with your weight then this makeover will really help you on your way.

Remember some fats such as those in Salmon and nuts are really good for you so its all in moderation really.

For more advice on tips to keep in shape check out my Duckeys Exercise Section.


Anonymous said...

That picture of the burger is amazing!

Anonymous said...

Can you give us an example of ur weekly diet? i.e. what you eat for breakfast, lunch, dinner, snacks, alcohol etc. Maybe keep a food diary for the week?

thanks x

Rachel Ducker said...

Hit if you read my Get Fit Week Posts you will see exactly what food and exercise I carried out and ate within a week.

Usually my menu consits of fresh veg, fruit, brown rice, wholegrains, sweet potato, tuna, salmon, chicken and green tea!

If you want some advice drop me an email at

Duckey x