Many foods that we don't consider to be sweet contain a surprisingly large amount of sugar. Or you could try sugar-free or lower-sugar options. If toast is your breakfast staple, try wholemeal or granary bread, which is higher in fibre than white bread, and see if you can get by with a little less of your usual spreads like jam, marmalade, honey or chocolate. Read our guide to choosing healthy breakfast cereals.
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Or you could eat a smaller portion and add some chopped fruit, such as a pear or banana, which is an easy way of getting some of your 5 A Day.
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If you add sugar to your cereal, you could try adding less. Or you could try our apple-pie porridge recipe.įor a more gradual approach, you could eat sugary cereals and plain cereals on alternate days, or mix both in the same bowl. If you usually add sugar to your porridge, try adding a few chopped dried apricots or a sliced or mashed banana instead. Make porridge with semi-skimmed, 1% or skimmed milk, or water. Porridge oats are cheap and contain vitamins, minerals and fibre. Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar (up to 22 sugar cubes) from your diet over a week. Try switching to lower-sugar cereals or those with no added sugar, such as: Many breakfast cereals are high in sugar. Look for more "greens" and "ambers", and fewer "reds", in your shopping basket. Some packaging uses a colour-coded system that makes it easy to choose foods that are lower in sugar, salt and fat. low in sugar – 5g or less of total sugar per 100g.high in sugar – 22.5g or more of total sugar per 100g.Nutrition labels tell you how much sugar a food contains: There are lots of different ways added sugar can be listed on ingredients labels: That's about 30g a day for anyone aged 11 and older. That's an average of 140 teaspoons per person.Īdded 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.
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We Britons really do eat too much sugar: 700g of the sweet stuff a week.