The list, published in the latest New Zealand Medical Journal, has been developed primarily to help obese people more clearly identify those foods that are best avoided in a healthy diet and only eaten from time to time as a treat, or in some cases avoided altogether.
The researchers describe NEEDNT foods (see list below) as those which are energy (calorie) dense or high in fat and/or added sugars, foods that are prepared using a high fat cooking method, such as frying or roasting, or those foods which have a large amount of energy relative to their essential nutrient (vitamin and/or mineral) content.
“This list of 49 common foods is designed as a therapeutic intervention to be used by health professionals with obese or overweight people wanting to lose weight. It’s aimed at differentiating nutritious foods from those that are just high in calories,” says lead researcher and dietitian Dr Jane Elmslie.
“Many people struggle to know what to eat if they have a weight problem. The advice out there is often complicated and contradictory. It can be quite difficult to understand the relevance of health-related product endorsements and the information on food labels.”
Dr Elmslie stresses this is not just another list of high calorie foods. “The foods on this list are high in calories, and they are also low in essential nutrients (vitamins and minerals), or are able to be replaced by lower calorie more nutritious alternatives.”
The list of 49 foods was compiled using the National Heart Foundation and Diabetes New Zealand’s ‘Foods to Avoid’, ‘Stop Eating’ and ‘Optional Foods’ lists, as well as the Canterbury District Health Board’s ‘Supermarket Shopping Guide’.
The list names the generic food, and suggests a healthier replacement or none at all. For instance some of the foods where there is no easy low energy replacement according to the NEEDNT list are: muesli bars, ice cream, cakes, chocolate, doughnuts, jam, honey, pies and pastries.
“Muesli bars are a classic example of how overweight people can be misled into thinking they’re eating healthy food. In fact most muesli bars are high in calories, and fat and sugar, with minimal nutritional value. Essentially they are just another form of biscuit,” says Dr Elmslie.
Dr Ria Schroder points out that, “simply avoiding NEEDNT foods is unlikely to be an effective weight reduction strategy on its own. However knowing which foods to make individual rules for, can help people think more carefully about whether what they are eating is nutritious and necessary, or just random recreational grazing.”
The authors say that with 63% of New Zealanders now either obese or overweight there is an urgent need for new strategies or guidelines to deal with this growing health issue, and the NEEDNT list is one possible approach.
The authors intend carrying out further research to examine the impact of the NEEDNT list on overweight or obese adults who want to lose weight.
The complete NEEDNT list
|NEEDNT FOOD||REPLACE WITH:|
|1. Alcoholic drinks||Water/diet soft drinks|
|3. Butter, lard, dripping or similar fat (used as a spread or in baking/cooking etc.)||Lite margarine or similar spread or omit|
|6. Coconut cream||Lite coconut milk/coconut flavoured lite evaporated milk|
|7. Condensed milk||*|
|8. Cordial||Water/Sugar free cordial|
|9. Corn chips||*|
|10. Cream (including crème fraiche)||Natural yoghurt (or flavoured yoghurt depending on use)|
|11. Crisps (including vegetable crisps)||*|
|14. Drinking Chocolate, Milo etc.||Cocoa plus artificial sweetener|
|15. Energy drinks||Water|
|16. Flavoured milk/milkshakes||Trim, Calcitrim or Lite Blue Milk|
|17. Fruit tinned in syrup (even lite syrup!)||Fruit tinned in juice/artificially sweetened|
|18. Fried food||Boiled, grilled or baked food|
|19. Frozen yoghurt||Ordinary yoghurt|
|20. Fruit juice (except tomato juice and unsweetened blackcurrant juice)||Fresh fruit (apple, orange, pear etc. + a drink!)|
|21. Glucose||Artificial sweetener|
|22. High fat crackers (≥ 10g fat per 100g)||Lower fat crackers (≤ 10g fat per 110g)|
|24. Hot chips||*|
|25. Ice cream||*|
|28. Mayonnaise||Lite dressings/lite mayonnaise|
|29. Muesli bars||*|
|31. Nuts roasted in fat or oil||Dry roasted or raw nuts (≤ 1 handful per day)|
|34. Popcorn with butter or oil||Air popped popcorn|
|35. Quiches||Crust-less quiches|
|36. Reduced cream||Natural yoghurt|
|37. Regular luncheon sausage||Low fat luncheon sausage|
|38. Regular powdered drinks (e.g. Raro)||Water/Diet/Sugar free powdered drinks|
|39. Regular salami||Low fat salami|
|40. Regular sausages||Low fat sausages|
|41. Regular soft drinks||Water/Diet soft drinks|
|42. Rollups||Fresh fruit|
|43. Sour cream||Natural yoghurt|
|44. Sugar (added to anything including drinks, baking, cooking etc.)||Artificial sweetener|
|46. Syrups such as golden syrup, treacle, maple syrup||Artificial sweetener|
|47. Toasted muesli and any other breakfast cereal with ≥ 15g sugar per 100g cereal||Breakfast cereal with <15g sugar per 100g cereal, > 6g fibre per 100g cereal and <5g fat per 100g cereal (or <10 g fat per 100g cereal if cereal contains nuts and seeds)|
|48. Whole Milk||Trim, Calcitrim or Lite Blue Milk|
|49. Yoghurt type products with ≥ 10g sugar per 100g yoghurt||Yoghurt (not more than one a day)|
For further information contact
Dr Jane Elmslie
National Addiction Centre
University of Otago, Christchurch
Tel 64 3 364 0480 or 64 3 337 7600 (extension 33560)