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Drop The "Diet" Food

Leave that: Low-fat salad dressing

Have this: Vinaigrette of olive oil and balsamic vinegar They're low in kilojoules, but can be high in salt, preservatives and bad for blood pressure and bones. Low-fat French dressing has 1310mg of sodium, more than double what dietitians consider the "high salt" threshold. "We obsess about cutting kilojoules," says dietitian Glenn Cardwell. "But forget the most damaging food additive [salt]."

Leave that: Diet strawberry yoghurt
Have this: Low-fat natural yoghurt
Some yoghurts contain up to seven teaspoons of sugar - the same as a Cherry Ripe - so you end up getting similar kilojoules to the full-fat version, and also all sorts of unlovely additives. Nutrition Australia's Aloysa Hourigan recommends buying natural yoghurt and adding your own fruit, so you get less sugar and more vitamins.

Leave that: Low-fat peanut butter
Have this: Natural variety
What makes even the version with less fat taste so spoon-lickingly good? Sugar. It's packed into most "healthier" versions, so pick a natural variety free from added salt and sugar. It's worth the (healthy) fat splurge – not only does it have a similar amount of kilojoules to its low-fat cousin, but its monounsaturated oils will keep you fuller for longer.

Water is so last year: we asked one exercise junkie to try the latest wonder rehydrators as well as some old favourites

Nudie Coconut Water, $3.50 (350ml)
They say: It has more electrolytes (which aid rehydration) than sports drinks, no extra sugar and is full of anti-oxidants.
She says: "Sounds great; tastes weird. But was worth it – I felt refreshed and energetic all day."

Fat-free milk, $2.37 (1 litre)
They say: Research has found that women who drank fat-free milk gained more muscle and lost more fat than those guzzling sugar-based drinks.
She says: "After my run, I can get ravenous, but the milk kept me full. I didn't need my usual morning snack, and it's cheap!"

Gatorade Endurance, $2.80 (600ml)
They say: Five types of electrolytes and a higher sodium level helps the body recover and stimulates a desire to keep drinking throughout the day.
She says: "This drink was so sweet I couldn't finish it, but it did perk me up."

POM Wonderful, $4.98 (473ml)
They say: Pomegranate juice reduces muscle soreness by 28 per cent and helps you recover faster.
She says: "Overly sweet, but if I've missed a few pump classes, I can hardly walk after a session. This time, I felt normal!"