- Fruit Juice
- Corn Syrup
Any added sugars (and this includes table sugar, honey and syrups) should be limited to around 30g a day and this is for anyone over the age of 11.
There are natural occurring sugar in most fruit, veg and diary. These are far more healthy and full of vital vitamins and nutrients we all need. Also they have fiber and protein which can help slow down the digestion and give you a more steady stream of energy release.
Naturally occurring sugars in things like fruits, vegetables and dairy are much more nutritious than added sugars, because they come with important vitamins and nutrients, as well as fiber and protein that slow their digestion and make them a more steady source of energy.
So below are some tips on how to reduce sugar in your diet with your daily meals
We are all aware that many breakfast cereals contain a lot of sugar
One way of reducing your sugar is to switch your breakfast cereal to ones without no added sugar such as Plain Porridge or whole-wheat biscuits.
One excellent recipe I enjoy is overnight oats which are not only healthy, sweet and very filling
40g plain porridge
2 fat-free yoghurts
Fruit (chopped strawberries, raspberries, blueberries or blackberries work well)
Mix them in a bowl and leave overnight in the fridge.
In the morning the oats will have expanded and you will enjoy a great start to the day.
This is a very cheap breakfast as you can get a bag of Oats for a low-cost at your supermarket. Plus getting fruit in season will be cheaper. Also consider getting frozen fruit which you can store in the freezer for later.
DId you know if you swap a bowl of sugar loaded breakfast cereal to plain cereal you would cut out around 70g of sugar from your diet over the week?
How often do you take your own packed lunch to work? I do as I know what is in it.
Not only is it healthier but saves you money as well
Why not consider trying the following:-
Making your own salad – As well as adding the salad ingredients such as lettuce, cucumber, tomatoes, mushrooms etc consider adding additional veg (beetroot is great) plus some pasta or couscous. Try to avoid adding honey for flavour or too much salt. I often add some lemon juice to my salad as it really brings out the flavour
Sandwiches – why pay the hefty price tag for a sandwich – a loaf of bread can cost around one pound and you can get a weeks sandwiches from the loaf. Try to use wholemeal bread
Drinks – it is best to try to stick to water as if you have a fizzy drink (either full fat or fat-free) there are hidden sugars in them
Some foods that are not sweet do contain a lot of sugar such as a few ready-made soups, the stir in sauces and of course the ready meals.
Takeaway meals are also often high in sugar such as the sweet and sour meals and the curry sauces.
Did you know that the average pasta sauce jar contains over 13g of sugar
I love pasta but do not use the ready-made jars as guess what they are full of sugar. Yes they are quick and convenient but you can make your own sugar-free pasta sauce
Sugar Free Pasta Sauce
Pasatta or chopped tomatoes
frylight or similar low calorie sprays
Fry onions in the pan until nice and brown (around 5 minutes)
Add mushrooms and peppers
Add garlic and mixed herbs
Add Pasatta or chopped tomatoes
Stir well for a few minutes and bring to the boil. Once reduced down leave to simmer for around 5 minutes
Once cooked add to your pasta or choice – delicious
I hope these few tips help you with cutting down on sugar. If you are concerned about your diet then please do contact your GP.