7 ways to reduce your sugar intake
Day 1: Cut the soft drinks out
If you’re a fizzy drink fan and can’t get through the day without a Coke or an energy drink, it’s time to say bye bye, as they’re packed full of sugar and have little nutritional value.
Start by sipping on fizzy water with lemon or some other fruit to try and wean yourself off, it should be a lot easier.
Day 2: Avoid sugar in your tea or coffee
A spoonful of sugar in your morning cuppa may sound fairly harmless, but they add up, especially if you’re having more than one cup a day. Plus those caramel lattes at your favourite coffee shop are even worse culprits!
Try herbal teas such as peppermint instead, or use a chemical-free sweetener such as Stevia as you make the transition to no sugar in your regular tea or coffee.
Read our tips from a nutritionist about how to reduce the sugar in your hot drinks in just three weeks.
Day 3: Choose plain yogurt rather than sweet, flavoured types
Yogurt is such a great snack, it’s high in protein and great for combatting tummy fat.
However, many of the flavoured yogurts on the supermarket shelves are loaded with extra sugar and cream.
Opt for plain, Greek yogurt and add some berries, pureed fruit, or a little honey for sweetness instead.
Day 4: Make your own pasta sauce
Pre-made pasta sauces are loaded with hidden sugar, even the simple tomato ones can contain 8-10 teaspoons of sugar per family sized jar.
Try our delicious homemade Carbonara pasta recipe here.
Day 5: Switch to dark chocolate (90 per cent that is) rather than white or milk
Ah chocolate, for many of us it’s a weakness! Milk and white chocolates contain lots of sugar (and fat) and don’t provide many nutrients. In fact, there’s no beneficial cocoa/cacao in white chocolate so it doesn’t even count as chocolate!
Healthy Mummy nutritionist Nikki Boswell has this tip: ‘If you aren’t accustomed to dark chocolate, start with something that is around 50% cocoa (known as semi-sweet) and build up to darker (85%) from there. You could also try varieties with nuts or dried fruit, which help to cut through the bitterness’.
Day 6: Snack on veggies rather than fruit
Fruit may seem like a healthy option, and it is, but in moderation. Aim to have two serves of fruit every day and five of veggies, as the high sugar content in fruit means you can have too much of a good thing.
One great way to snack on veggies is to chop up some up and enjoy with hummus, a delicious dip made from chickpeas. We love carrots, cucumber, red peppers and celery!
Day 7: Make your own healthy sweet snacks
You don’t have to say no to sweet snacks forever, just make your own healthier versions instead! We’ve got STACKS of healthy sugar-free or low-sugar snacks within the recipe hub of the 28 Day Weight Loss Challenge.
Or try some of these:
- Flourless chocolate cake
- Rocky road
- Sweet potato brownies
- Chia and orange muffins
- Two minute chocolate cake
- Slow cooked lemon pudding
Are you ready to kick-start your weight loss?
Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels.
- Home to thousands of EASY-TO-MAKE recipes.
To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.