And should we still be using sweeteners or sticking with skimmed milk To cut through all the confusion, we provide a guide that will help you make healthier food choices every day.

Butter VS spread
According to nutritionists, butter is natural whereas spreads and margarines are highly processed and often contain hydrogenated fats. These are more harmful to our health than the saturated fat found in butter. Healthier Butter

Sweetener VS sugar
Sugar has no nutritional value and is directly linked to weight gain. The more you eat, the more insulin your body releases and the more you crave it. However, artificial sweeteners have been linked to mood swings and depression - and also weight gain because they can slow down the digestive process and increase appetite. It's best to stick to natural sweeteners such as cinnamon where ever possible. Natural sweeteners like pure Stevia can be used in hot drinks and in cooking. It's important to read the label and beware of those which have added ingredients like dextrose. Healthier Natural sweeteners

Skimmed milk VS whole milk
Whole milk may seem unhealthy because it contains more fat, but the fat actually helps us absorb vitamins A and D that are found in, or added to, milk. These vitamins are fat-soluble, so if there are only small levels of fat in what we are eating, they won't be absorbed as effectively as when consumed with higher-fat foods. Full-fat milk also helps make us feel fuller and more satisfied. Healthier Whole milk

Rice VS pasta
Rice is a better option but choose brown rice, which has lower GIGL. This means it has a lower glycaemic level, takes longer to digest and keeps you fuller for longer. Healthier Rice

Cheddar cheese VS feta
Feta cheese is naturally lower in fat and calories and has a stronger taste so you'll find yourself eating less of it. Healthier Feta

Fresh fruit VS dried fruit
Higher water content (most fresh fruits are more than 80 per cent water) means larger volume, making the fruit more filling with fewer calories. Dried fruit is also more likely to cause spikes and drops in blood sugar and might also contain chemicals such as sulphur dioxide, which people can be sensitive to. Healthier Fresh

Milk chocolate VS dark chocolate
If you were tucking into lots of Easter eggs at the weekend you'll be interested to learn that dark chocolate contains significantly fewer carbohydrates (in the form of fructose) than milk or white chocolate. Therefore it helps prevent insulin resistance. Dark chocolate is also more filling and its bitter taste will ensure you don't overeat. Nutrients such as iron, magnesium, phosphorous, copper and manganese are also found in higher concentrations in dark chocolate Healthier Dark

BDST: 1716 HRS, APR 22, 2015
Edited by:  Sharmina Islam, Lifestyle Editor