1. Swap cereal for eggs
A bowl of cereal – even a healthy-looking one – can contain high levels of sugar and barely meet your daily fibre requirement. Choose eggs instead – they’re a great source of protein to help keep you full and are packed with other nutrients, including vitamin B12, omega-3, folate and vitamin D. Better still, they’re sugar- free!
2. Unsweeten your coffee
Can’t start the day without a sugary coffee? Don’t go cold turkey – you’ll only fall off the bandwagon pretty quickly. Instead, gradually wean yourself off sweetened coffee and tea, reducing your intake by half a teaspoon each day until your taste buds learn to prefer less.
3. Ditch the fruit juice
A glass of OJ is low in nutrition and high in sugar and kilojoules! Instead, to a jug of water, add a squeeze of lemon or lime, or add frozen fruit. Kids won’t drink plain water? Dilute their juice with a little water to help limit their intake to the recommended 125ml a day.
4. Snack on greek yoghurt
Low-fat flavoured yoghurts can contain up to five teaspoons of sugar. Replace it with Greek yoghurt – it’s low in sugar and high in filling protein, making it the perfect mid-afternoon snack. Sweeten with a handful of berries or a teaspoon of coconut.
5. Make your own tomato sauce
A sausage sandwich needs tomato sauce, but the shop-bought stuff is packed full of added sugar, so swap it for a homemade version. Cook 1 finely chopped red onion in a little coconut oil for 30 minutes. Add one can of diced tomatoes and 2 pitted dates soaked in water. Cook slowly – this is imperative to keep the tomatoes sweet. Blend well to combine.
6. Keep on eating fruit
The recommended intake of fruit is two serves per day, so unless you have type 2 diabetes or are obese, don’t banish fruit from your diet in order to cut sugar – it’s like nature’s dessert. Just don’t go overboard!
7. Anticipate hunger
Don’t let yourself get to the point where you’re so hungry, grabbing a chocolate bar is your only option. Carry nuts or fruit in your handbag. Plus, eat smaller meals more often so you avoid those energy dips that lead to inevitable sugar cravings.
8. Pick your battles
Don’t feel guilty saying yes to a slice of Gran’s birthday cake, but don’t feel obliged to take part in daily office treats either. Bring options like cheese and crackers to your workplace instead.