Louise Keats chooses the healthier options in our monthly food and drink battle.
Louise Keats helps you make healthier choices.
chicken nugget vs meat pie
Gram for gram, fried chicken nuggets typically have around 20 per cent more calories than a meat pie, as well as 40 per cent more fat. They also tend to have double the sugar, half the fibre and more salt. But they have about 40 per cent more protein, too. Whichever you pick, making them at home with wholefood ingredients means you can avoid the additives and fillers of commercial products. winner: meat pie
bearnaise sauce vs mustard
If you’re counting calories, mustard is the clear winner – it has less than a quarter of the cals of bearnaise. It also has around one-tenth the fat, twice the protein, five times the selenium and more fibre and iron. But bearnaise typically has 40 times less salt and 14 times less sugar, and, if you make it yourself from scratch using yolks and grass-fed butter, it can still be a nutritious choice. winner: mustard
grissini vs water crackers
Grissini typically have about 20 per cent more calories than water crackers thanks to their higher fat content. They also tend to have more fibre but also twice the sugar and salt. On the upside, grissini are more likely to be made with olive oil, while water crackers often contain palm oil. Water crackers win by a nose, but both are high-calorie, low-nutrient snacks, so go easy. winner: water crackers
zucchini vs green peas
Cooked peas have more than three times the calories of cooked zucchini, as well as more natural sugars. But with those extra cals comes almost five times the protein, almost four times the fibre, more than three times the folate, twice the iron and more beta-carotene. Green peas win in a close race, but keep both on your shopping list for more veg variety. winner: green peas
cherry ripe vs mars
Cherry Ripes have about five per cent more calories than Mars bars thanks to their higher fat content. However, they have more than three times the fibre and one-fifth the salt. Mars bars have about 20 per cent more sugar but also more calcium. Cherry Ripe wins by a whisker, but both bars mainly comprise sugar and refined oils, so have them only occasionally. winner: cherry ripe
silken/soft tofu vs firm tofu
Silken tofu contains more water than firm – when you remove some of that water, you end up with more of everything else. Firm tofu often has twice the calories of silken tofu thanks to its higher protein and fat content. Firm also has more fibre, calcium, zinc, iron and salt. Both are nutritious, but you may wish to source a Gmo-free brand, or try tempeh for a fermented, gut-friendly option. winner: it’s a tie