Three Quick Tips to reduce your sugar intake

TIP 1: Try making your own fruit infused water

Strawberry Water

Have a go at slicing up some strawberries and fresh mint or maybe some tangy lemons and limes, or any other fruit of your choosing, and mix with a jug of chilled mineral water for an all-natural low-calorie treat for your taste buds. It’s a visual treat too! If you still miss the fizzy hit, try using sparkling water instead of still.

Depending on the fruit used, you should be able to store it in the fridge for up to 12 hours but it’s probably best served immediately.

You could try mixing the following together in a large glass jug:

Lemon Water

Mineral water, chilled

Ice cubes

1 lemon, sliced

1 lime, sliced

Some fresh mint leaves, washed and torn to release the flavour.

Or alternatively, try:

Sparkling Water Strawberries

Sparkling mineral water, chilled

Ice cubes

A handful of fresh strawberries, washed and quartered

Some fresh mint leaves, washed and torn to release the flavour.

TIP 2: Ditch the sugary drinks and make the switch to water

Drinking Water

Stop buying fizzy drinks and sugar-laden squashes – if you don’t buy them, you will stop relying on the additional sugar kick each time you feel thirsty. It might take effort, commitment and a hefty dose of willpower to begin with, but persevere and you will soon find that the benefits of improved hydration (clearer thinking, improved concentration) far outweigh any short-term energy boost provided by the sugar hit. Always carry a water bottle with you wherever you go to reduce the chances of buckling to temptation when out and about.

Fruit Orange Juices

If you really feel like you’re missing out, you could try around 150ml of freshly-squeezed fruit juice of your choice topped up with some icy-cold calorie-free sparkling water, available from most supermarkets. Bear in mind though that even natural fruit juices will be crammed with sugars, albeit natural ones, and it’s also highly acidic – which can spell double trouble for your dental health!

The occasional sugary drink when you are grabbing a sandwich while out and about shouldn’t be a problem – as long as you don’t return to bad habits on a daily basis – so don’t beat yourself up if you cave in to cola once in a while, the key really is moderation.

TIP 3: The oven gloves are off!

Baking

One way of getting around the high-sugar nature of your favourite baked goodies is to make your own. Part of the fun is experimenting with different ingredients including fruit and spices until you perfect a recipe that you love, so make it fun. If you have children, get them involved in the inventing process – they’ll be more likely to chow down on whatever you come up with and less likely to complain that the cupboard no longer contains the usual chocolate biscuits and cake bars. Remember, the below recipes do not contain the usual quantities of sugar, so you will need to replace this with a portion of fruit and a dash of honey to achieve a naturally sweet taste.

Try the following recipes:

Cookies Healthy Muffins
Date, Oat & Orange Cookies Reduced Sugar Oat & Blueberry Muffins

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