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Look for more "greens" and "ambers", and fewer "reds", in your shopping basket. Breakfast Many breakfast cereals are high in sugar. Try switching to lower-sugar cereals or those with no added sugar, such ofr plain porridge plain wholewheat cereal biscuits plain shredded wholegrain pillows Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar english escorts london to 22 sugar cubes from your diet over a week.

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Snacks Healthier snack options are those without added sugar, such as fruit fresh, tinned or frozenunsalted nuts, unsalted rice cakes, oatcakes, or homemade plain popcorn. Do you have to have chocolate, biscuits, and cake every day? However, lower fat doesn't necessarily mean low sugar.

Try some new flavours with herbal teas, or make your own with hot water and a slice of lemon or ginger. Get tips on making healthier choices when buying takeaway food and eating out.

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Some lower-fat yoghurts can be sweetened with refined dome, fruit juice concentrate, glucose, and fructose syrup. Or you could try our apple-pie porridge recipe.

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Some ready-made soups, stir-in sauces and ready meals can also be higher in sugar than you think. If you add toppings or spre, use them sparingly or choose lower-fat and lower-sugar varieties.

last reviewed: 3 December Next review due: 3 Somd Support links. Condiments and sauces such as ketchup can have as much as 23g of sugar in g — roughly half a teaspoon per serving.

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Or you could eat a smaller portion and add some chopped fruit, such as a somd or banana, which is an easy way of getting some of your 5 A Day. When shopping, look out for lower-sugar and lower-fat versions of your favourite snacks. Your combined total of drinks from looikng juice, vegetable juice and smoothies should not be more than ml a day — which is a small glass. Dried fruit, such as raisins, dates and apricots, is high in sugar and can be bad for your dental health because it sticks to your teeth.

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Read our guide to choosing healthy breakfast cereals. Look out for bars that are lower in sugar, fat and salt. Look for more "greens" and "ambers", and fewer "reds", in your shopping basket.

If your snack has 2 bars, have 1 and share the other, or save it for another day. If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether, or try swapping to sweeteners instead.

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A ml bottle of cola contains the equivalent of 17 cubes of sugar. Main meals Many foods that we don't consider to be sweet contain a surprisingly large amount of sugar. However they can only ever count as a maximum of 1 portion of your 5 A Lookkng. Dessert Work foor some ground rules. If you usually add sugar to your porridge, try adding a few chopped dried apricots or a sliced or mashed banana instead.

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Try switching to lower-sugar cereals or those with no added sugar, such as: plain porridge plain wholewheat cereal biscuits plain shredded wholegrain pillows Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar up to affordable escorts lawrence sugar cubes from your diet over a week. Do you need oloking have dessert every day? Porridge oats are cheap and contain vitamins, minerals and fibre.

If you had this type of sugary snack less often, would you actually enjoy it more? If you add sugar to your cereal, you could try adding less.

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For fkr more gradual approach, you could eat sugary cereals and plain cereals on alternate days, or mix both in the same bowl. Like some ocf drinks, fruit juice can be high in sugar. Or try this fruity granola bar recipe to make your own. For example, if you have ml of orange juice and ml smoothie in one day, you'll have exceeded the recommendation by ml. If you're an "all-or-nothing" type person, you could find something to do to take your mind off food on some days of the week.

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If you're not ready to give up your favourite flavours, you could start by having less. But watch out for the sugar xome in flavoured water drinks: a ml glass of some brands contains 15g of sugar — nearly 4 teaspoons of sugar. How about only having dessert after your evening meal, or only eating dessert sme odd days of the month, or only on weekends, or only at restaurants? Ms deja escort of 2 biscuits in 1 sitting, try having 1.

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Here are some lower-calorie substitutes for popular snacks: cereal bars — despite their healthy image, many cereal bars can be high in sugar and fat. If you're stuck between choosing 2 desserts at the supermarket, why sone compare the labels on both packages and go for the 1 with the lower amount of sugar.

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For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion. Buy smaller packs, or skip the family bags and just go for the normal-sized one instead. You can also get chocolate with coffee and chocolate with malt varieties. Breakfast Many breakfast cereals are high in sugar.