The thought of cutting down on sugar can be really daunting, trust me, I used to be a real life Cookie Monster! So I know the feelings you’ll be going through if you’re planning on quitting the white stuff.
Here are a few tips, help and advice to get you started.
Check the backs of packaging.
As a general rule I aim to never eat anything which contains more than 5g of sugar per 100g. You’ll be surprised how much sugar companies will add to products. Sugar is a preservative and flavour enhancer and it’s also very cheap so companies will use it to bulk out products and to give you that ‘wanting more’ feeling. If ‘sugar’ features in the first 3 products in the ingredients list then I’d suggest putting it back on the shelf!
Swap store bought sauces for your own home made versions.
Make a big batch of pasta or curry sauce and freeze for a later date. A regular half jar of pasta sauce can contain a whopping 15g of sugar! For a quick an easy pasta sauce – fry some onions and garlic in a large pan with coconut oil, add some dried cumin, basil and oregano then add a tin of chopped tomatoes and simmer. Add salt and pepper to taste. Voila!
Swap that sugary cereal for eggs on toast.
I don’t know about you but I can eat a bowl of crunchy nut cornflakes and want another bowl of it an hour later! That’s the sugar and processed carbs which just triggers all those awful cravings! Anyone who knows me knows of my love for eggs. Packed with protein and healthy fats I believe eggs are the best way to start the day AND they’ll keep you full until lunch. Have these with a slice of whole meal toast and a few slices of avocado for the perfect breakfast! If you know you’re going to be in a rush in the mornings why not boil some eggs up the night before then they’re all ready to go the next morning!
Get rid of those pre made snack bars and snack on nuts or carrots and hummus. I had a look at some store bought cereal bars the other day and even the ones that claim to be healthy are still packed with sugar and processed ingredients! A ‘Go Ahead’ yogurt bar contains 12.4g of sugar per bar and those beloved ‘Bounce Balls’ contain 9g of sugar per ball. When the 3pm munchies hit, a sugar laden snack bar might seem like a good idea at the time but you’ll soon experience a sugar crash later in the day and you’ll probably just end up eating again.
Cut down on alcohol. I realise how hard this can be. I know that feeling after a long day at work and that bottle of wine is just calling your name. But if you’re drinking every day, why not set yourself a goal to only drink Friday – Sunday? Your body will thank you for it and you’ll be more inclined to stay on track with your health and fitness goals during the week if you’re not drinking. Most red wine is very low in sugar so go for a glass of red or a low sugar spirit for your drink of choice at the weekends. Try to avoid sugar laden cocktails and creamy liqueur! I think we all had enough of that over Christmas anyway 😉
Beware of ‘sugar free’ products in the supermarkets. 9 times out of 10 these are full of horrible artificial sweeteners and chemicals which actually could be even worse for our bodies than sugar and could even cause your sugar cravings to be more frequent.
Treat yourself to some healthy, ready-made snacks! Why not buy some of my no added sugar, healthy snacks – we have vegan/dairy free options along with lots of popular kids favourites! Check out our new year healthy kick start boxes on the link below:www.myhealthcornwall.co.uk/shop
If you’d like to find out more or have any questions I’d love to hear from you.