Mostly and Sometimes

Mostly and sometimes foods - what the?

‘Mostly Foods’ are foods that are good to eat most – or 2/3? – of the time, and then ‘Sometimes Foods’ are those that are better to eat some – or 1/3? – of the time. This ratio can be a realistic and sustainable balance for many people; however, you might be able to enjoy a mostly:sometimes harmony of 80:20% or 75:25%. Remember that it’s not just foods that can be thought of in a mostly or sometimes light, but also drinks. So, there are Mostly Foods and Mostly Drinks; and then Sometimes Foods and Sometimes Drinks. Let’s look at some examples of each below. And, remember to enjoy your Sometimes Foods and Drinks when you have them!


Mostly Foods



Higher-in-carbohydrate foods that are both low glycemic index (GI) and high fibre, e.g. some wholegrain breads, oats, quinoa

Higher-in-protein foods, e.g. chickpeas, eggs, tofu, fish, ricotta cheese, lean red meat, nuts

Higher-in-healthy-fat-foods, e.g. olive oil, nuts, oily fish


Mostly Drinks

Fluoridated tap water (flouride is good for teeth, and no plastic bottles is better for environment)

Herbal or black tea, black coffee

Low fat milk


Sometimes Foods

You know what these foods are! Chocolate, biscuits, cake, ice cream, burgers, processed meats, potato chips, etc.

See a list of foods that are defined as ‘discretionary foods’ by the Australian Government (including honey!)

Also low fibre and high GI higher-in-carbohydrate foods, like white wheat/bread products


Sometimes Drinks

All sugary drinks, e.g. fizzy/soda (including ‘diet’ or ‘no sugar’), sports drinks, flavoured waters

Sugary and full-fat-milky teas and coffees

See a list of drinks defined as ‘discretionary drinks’ by the Australian Government


Material provided on The Real Bok Choy’s website and blog is intended to be of a general nature only. It should not be relied upon for personalised health information, i.e. every person and situation is different; and any changes to a person’s diet should be made after individualised advice is obtained from an appropriately qualified health professional. For example, tailored dietary/nutrition guidance should be sought from an Accredited Practising Dietitian or a Registered Nutritionist.

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