Hi everyone, welcome back to the kitchen. hope everyone's well today I hope you enjoyed yesterday's lesson. Today we're moving on to what to look out for on nice food labels when you do go shopping because when we go shopping the food labels side was always good things. So what we need to look out for what can we or can't wait, and what do we need to have in moderation? What do we need to cut out? And what can we just have himself so we know that hates the fruit and vegetables, all the five groups on the worksheet yesterday, everything in moderation, and heaps of fruit and vegetables.

So moving on to what to be wary of. So when we go shopping, when we're in the supermarket, a lot of the packets and jars and tins and everything We say high fiber, low in fat, three star rating, tick from the Heart Foundation, all these different things. And so we think that's great. And a lot of the time that is great. But what I always do just to make sure is pick it up and look at the actual ingredients. And when Australia all products like food products have to have ingredients on them.

So I always read the ingredients. Now what I look out for is sugar if sugar is at the top of the list because often the ingredients have to be listed in the amount that often in the food so the highest amount of whatever ingredient is in that food will be the first ingredient to read and it will decrease according to the amount of ingredient in the food. So sugar is up there in the first few ingredients. I put it back So I put it back. things to watch out for is dank and gum is a few different than Kim gums I usually put that back and also your syllabus is so bad. So potassium sorbate anything within any number with an A in front of it, I will put back as well.

I'm going to give you a list of, say numbers and what they mean because sometimes they only have the food number and you don't know what it is. Some are fine. Some of these numbers are fine. Some of them you really need to be aware of particularly the soul base and the stance and gums. Beware of those and 621 or a 621 sometimes it's a 621 sometimes it's 621 is your industry on very wearable. mSj so I, I tend to it's got MSG in it 621 or a 621.

I put that back. So return ingredients because what's on the front doesn't tell you the whole story. It'll tell you that it is slamming fat or it has got a four star rating or tick of approval from a foundation. But we really need to read what is actually in there as well. I think that can help keep you healthy. And things to having moderation will certainly shoguns I think your dairy is well.

Alcohol definitely. tea and coffee. Now I personally cut out dairy, alcohol, tea and coffee when I was going through my cancer any more recovery So that's what I did. I replaced my sugar with honey. My thinking is honey is natural, so I replace it with honey. That didn't do me any harm that was fine.

So replace my sugar with honey. I cut out alcohols, totally tea, coffee, totally Dairy and Meat titling. But you can work out things with your doctor and have whatever you want to have in moderation. But keep up your fruit and vegetables. And another thing you can have as much as you like, of course is water drink as much water. It's great.

It's good for you good water, and your herbal teas. I love my herbal teas. So I have you can have whatever herbal teas you like. So there's green tea, lemon and ginger, your lemon green Ask your elderflower rose hip kanima peppermint, you can grow your own peppermint you can grow around lemon grass, which is what we do to make those particular teas. And then you can have them cool when it's hot. You can cool those teeth down and have them is a nice refreshing cool drink as well as you warm drinks in the winter.

So I love my herbal teas. And they're very, they are good for you. They can relax you, they don't hype you up like teen coffee dance. So I hope that's helped you today some of that information. And I'll put some some information for you with those numbers and foods to look out for when you're reading your food labels. Okay, everyone, stay well go and enjoy a nice cup of herbal tea.

I know I'm going to and I'll see you again. Bye for now.