Over the past few years, sugar has become nutritional public enemy number one. As well as all the harmful effects it has on the inside of your body – such as high blood pressure, and an increased risk of diabetes, heart disease and stroke – it’s pretty unkind to your face too. In fact, some experts now believe eating too much sugar is one of the major causes of premature skin ageing – think wrinkles, dullness and sagging.
Why? When sugar enters your bloodstream, it attaches to proteins and forms harmful new cells that damage the collagen and elastin in your skin. The more you eat, the more cells are damaged.
According to one British study, these effects start to show at about age 35 and increase after that. Try our meal plan and start cutting back on sugar from today.
HOW IT WORKS
Follow the set meals or mix and match to suit your tastes, choosing one or two snacks per day.
One of your snacks must be fruit, which you can save for lunchtime if you like. Try to pick fruits that are lower in sugars, even though they’re natural fruit sugars, to help curb your sweet cravings. Go for orchard fruits like apples, pears and berries, rather than sweeter tropical fruits such as pineapple and mango. Then choose another snack from the swaps list.
Some meals and snacks include “optional sweetness” suggestions. As your taste for sweet things decreases, leave these out to save calories and sugar – and, if you’re watching your figure, speed up weight loss too!
YOUR 7-DAY MEAL PLAN
Day 1
BREAKFAST
200g fat-free Greek yoghurt with 1 dried fig and 1 tablespoon roasted sesame seeds. Plus 1 slice wholegrain toast with low-fat spread and 1 teaspoon honey (optional sweetness)
LUNCH
Mix ½ tin drained lentils with 4 cherry tomatoes, ½ red capsicum and 1 sliced spring onion. Serve on spinach and drizzle with balsamic vinegar
DINNER
Grilled salmon steak, drizzled with 2 teaspoons chilli sauce, with 40g brown pasta, chopped veges and ½ tin tomatoes
Day 2
BREAKFAST
Tin of sardines on 1 slice wholegrain toast with 4 mushrooms sautéed in 1 teaspoon oil. Plus a small glass of diluted orange juice (optional sweetness)
LUNCH
A wholegrain sandwich with salad filling
DINNER
Vegetarian chilli with 40g brown rice and vegetables
Day 3
BREAKFAST
Two slices wholegrain bread topped with low-fat soft cheese and smoked salmon
LUNCH
Two eggs scrambled with spring onion and spinach. Serve with salad
DINNER
Pizza made from 1 wholemeal wrap, topped with passata, 1 slice ham, chopped capsicum and 2 tablespoons reduced-fat grated cheddar cheese. Bake until cheese has melted. Plus fruit salad (optional sweetness)
Day 4
BREAKFAST
200g fat-free Greek yoghurt served with 80g berries, topped with 1 tablespoon flaked almonds or 1 tablespoon low-sugar granola (optional sweetness)
LUNCH
Corn wrap with 100g roast chicken, lettuce, plus 1 tablespoon fat-free Greek yogurt mixed with 1 teaspoon vinegar and seasoning
DINNER
100g lean beef strips with a sachet of stir-fry sauce and a bag of veges. Serve with noodles
Day 5
BREAKFAST
Smoothie made from 175ml trim milk, 1 tablespoon oats, 80g berries, 1 beetroot and ½ banana
LUNCH
Lentil soup with 1 tablespoon crumbled feta, served with 1 wholegrain roll
DINNER
150g fillet of white fish with kumara wedges
Day 6
BREAKFAST
Porridge with 40g oats and 125ml trim milk, topped with 2 tablespoons stewed apple, 1 teaspoon honey (optional sweetness) and 1 tablespoon chopped walnuts
LUNCH
175g baked potato with tuna, mixed with 1 tablespoon sweetcorn, 1 tablespoon low-fat mayonnaise and pepper
DINNER
3 slices roast pork with 2 tablespoons gravy, carrots and cauliflower. Plus 3 squares dark chocolate (optional sweetness)
Day 7
BREAKFAST
1 poached egg on a bed of spinach sautéed in 1 teaspoon oil, on a slice of wholegrain toast, with a halved, grilled tomato. Plus 1 orange
LUNCH
A small tin of low sugar and salt baked beans on 1 slice wholegrain toast, served with a large green salad (no dressing)
DINNER
Roast chicken breast with roasted Mediterranean vegetables and 40g brown rice. Serve with a mixed salad (no dressing).
