7 days 7 ways

TO… LOWER YOUR SUGAR IN­TAKE

Sunday Herald Sun - Body and Soul - - B+S ASTROLOGY - By nutri­tion­ist Lisa Guy

MON­DAY

Limit pack­aged foods; they con­tain a lot of re­fined sug­ars. Check la­bels for hid­den sug­ars, listed as su­crose, glu­cose, dex­trose, fruc­tose, mal­tose and HFCS (high-fruc­tose corn syrups). One tea­spoon of sugar is four grams, so a brownie with 20 grams of sugar con­tains five tea­spoons of sugar.

TUES­DAY

Cut down on sweet spreads such as jam, mar­malade and honey. In­stead, try small amounts of prune or date spread, nut but­ter or tahini with ba­nana, av­o­cado or cot­tage cheese. Avoid sauces and dress­ings with added sugar. Make your own sugar-free dress­ings and sauces with fresh in­gre­di­ents.

WED­NES­DAY

Avoid soft drinks and sweet­ened fruit juices. Soft drinks are packed with sugar (some up to 10 tea­spoons per can) and ad­di­tives. In­stead, go for freshly squeezed juices or 100 per cent fruit juice with no added sug­ars. Make your own healthy soft drink by mix­ing a quar­ter fruit juice with min­eral wa­ter.

THURS­DAY

Swap your sugar in tea and cof­fee for a nat­u­ral sweet­ener such as ste­via or xyl­i­tol. Ste­via (a South Amer­i­can herb) and xyl­i­tol (found in cer­tain fruits and veg­eta­bles) are low in calo­ries and won’t cause sharp spikes in blood­sugar lev­els, so are ideal for di­a­bet­ics.

FRI­DAY

Get rid of sug­ary treats in the house and stock up on healthy treats in­stead. Swap chocolate for sugar-free carob or pro­tein bars and make whole­meal cakes and muffins sweet­ened with fruit and ste­via or xyl­i­tol. Snack on tubs of yo­ghurt and hum­mus with vegie sticks or rice crack­ers.

By mak­ing a few sim­ple changes

ev­ery day you can cut back on

the sweet stuff

SATUR­DAY

Shun sug­ary break­fast ce­re­als and choose ones free of added sug­ars and high in fi­bre and nu­tri­ents. Good choices in­clude whole oat por­ridge, nat­u­ral muesli, puffed or flaked quinoa, mil­let, ama­ranth and buck­wheat. Sweeten your ce­real with fresh or dried fruit, vanilla or fruit yo­ghurt, or cin­na­mon.

SUN­DAY

Watch out for added sug­ars in yo­ghurt. Some com­mer­cial yo­ghurts con­tain up to five tea­spoons of sugar per tub. Prod­ucts la­belled “low-fat” could still con­tain a lot of sugar. Buy yo­ghurt nat­u­rally sweet­ened with fruit or buy plain yo­ghurt and add fresh or pureed fruit, nuts, seeds or nat­u­ral muesli.

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