We Britons really do eat too much sugar: 700g of the sweet stuff a week. That’s an average of 140 teaspoons per person.
Added sugars, such as table sugar, honey and syrups, shouldn’t make up more than 5% of the energy you get from food and drink each day. That’s about 30g a day for anyone aged 11 and older. Try swopping your high sugar choices for a lower sugar alternative.
Buckwheat: Buckwheat actually comes from the seeds of a plant distantly related to rhubarb and is neither related to wheat nor, technically, a grain. It is usually found in ground form, but can also be bought as wholegrain groats, cracked as flakes or cereal, and in processed foods such as pasta. Delicious in salads, it lends itself well to being mixed with other pseudo-grains such as quinoa.
Banana Bread Granola Bars: Here’s a healthy snack that your kids will love to get in their lunch box! These banana bread granola bars are full of protein, potassium and iron. Plus the nuts provide lots of healthy fats that will help lower cholesterol and give you radiant skin and nails.
Kefir: Kefir is a cultured, fermented milk drink, originally from the mountainous region that divides Asia and Europe. It is similar to yoghurt – but a drink, with a tart, sour taste and a slight ‘fizz’. Milk is a good source of protein and calcium, and kefir is no different. However, it has the added benefits of probiotics. Probiotics are known as ‘friendly bacteria’ that can ease IBS symptoms such as bloating and digestive distress in some people.
Fruit drinks: Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass. For example, if you have 150ml of orange juice and 150ml smoothie in one day, you’ll have exceeded the recommendation by 150ml. You could try flavouring water with a slice of lemon or lime.
Hemp Hearts: Hemp hearts are the shelled seeds of the industrial hemp plant and contain more amino acids (proteins) than milk, meat or eggs. They are also suitable for those unable to eat gluten, sugar, milk nuts, or meat. They have a wonderful nutty flavour and are extremely versatile. Use to breathe life into salads, stir-fry dishes, soups, yoghurts, cereals, bread and baking. They are also great as a simple snack on their own!
Cottage Cheese: Cottage cheese is a low-calorie cheese with a mild flavour. As well as lots of protein it is also packed with essential nutrients. For these reasons, it’s widely used by athletes and in weight loss plans.