![]() Here are some lower-calorie substitutes for popular snacks: Buy smaller packs, or skip the family bags and just go for the normal-sized one instead. When shopping, look out for lower-sugar (and lower-fat) versions of your favourite snacks. If you're an "all-or-nothing" type person, you could find something to do to take your mind off food on some days of the week. If your snack has 2 bars, have 1 and share the other, or save it for another day. Instead of 2 biscuits in 1 sitting, try having 1. If you are not ready to give up your favourite flavours, you could start by having less. Healthier snack options are those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurts. These foods are usually served in small quantities, but the sugar count can add up if eaten every day. When eating out or buying takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes and some curry sauces, as well as salads with dressings like salad cream, which can also be high in sugar.Ĭondiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving. Some ready-made soups, stir-in sauces and ready meals can also be higher in sugar than you think. Many foods that we do not consider to be sweet contain a surprisingly large amount of sugar. You can find breakfast recipes on the Better Health website. Or you could try sugar-free or lower-sugar options. If toast is your breakfast staple, try wholemeal or granary bread, which is higher in fibre than white bread, and see if you can get by with a little less of your usual spreads like jam, marmalade, honey or chocolate. Or you could eat a smaller portion and add some chopped fruit, such as a pear or banana, which is an easy way of getting some of your 5 A Day. ![]() If you add sugar to your cereal, you could try adding less. If you usually add sugar to your porridge, try adding a few chopped dried apricots or a sliced or mashed banana instead.įor a more gradual approach, you could eat sugary cereals and plain cereals on alternate days, or mix both in the same bowl. Make porridge with semi-skimmed, 1% or skimmed milk, or water. Porridge oats are cheap and contain vitamins, minerals and fibre. plain natural yoghurt topped with chopped fruit.Try switching to lower-sugar cereals or those with no added sugar, such as: Many breakfast cereals are high in sugar. Look for more "greens" and "ambers", and fewer "reds", in your shopping basket. Some packaging uses a colour-coded system that makes it easy to choose foods that are lower in sugar, salt and fat. low in sugar – 5g or less of total sugar per 100g.high in sugar – 22.5g or more of total sugar per 100g.There are lots of different ways added sugar can be listed on ingredients labels:įood labels tell you how much sugar a food contains: That's about 30g a day for anyone aged 11 and older. Added sugars, such as table sugar, honey and syrups, should not make up more than 5% of the energy you get from food and drink each day.
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