Hello and welcome to Carol’s Boot camp and if that scares you well it shouldn’t… the aim of these Tuesday posts is to help you make the right choices for a healthy diet and a body which is a healthy weight and which can also fight of or help keep many diseases and illnesses at bay naturally.
One that has a healthy immune system and that doesn’t mean eating foods that taste like cardboard and it doesn’t mean never ever letting that piece of cake or chocolate ever past your lips again it means learning what food you need to be healthy and knowing that you can have the occasional treat …
It is about moderation, about enjoying those 2 squares of chocolate even more than when you demolished a whole bar and then felt guilty about eating it, so almost certainly you then starved yourself or ate those cardboard things called rice cakes for two days…I mean how tasteless are they???
But is that good for you?… Certainly not…
SUGAR…..Do we need it?
Yes…Your body does need carbohydrates, which are broken down into sugar in your body. This sugar is essential for your body to create energy to survive. However, it is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy.
If we know our sugars and know how much we should be consuming in a day then that is the first step.
UK NHS guidelines:
- Adults should have no more than 30 gm of free sugars a day, (roughly equivalent to seven sugar cubes).
- Children aged 7 to 10 should have no more than 24 gm of free sugars a day (six sugar cubes).
- Children aged 4 to 6 should have no more than 19 gm of free sugars a day (five sugar cubes).
- There is no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it.
Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.
It is not referring to the sugars which are naturally occurring in foods although some foods do have a naturally occurring high amount of sugar so it is knowing which food you can eat almost as you like although that word which I love does creep in here…Moderation!
But… eating a sensible amount as many foods with naturally occurring sugar are also packed with lots of fibre, vitamins and minerals.
Therefore it makes sense to know your foods…Know which ones are high in sugar and which ones are lower in sugars…It means reading the ingredients on the packet and if sugar is in the first three ingredients then put it back!
Manufacturers I just love to hate are sneaky people and love to fool us… So if you see a label and don’t see the word sugar DO NOT think it is sugarless because those sneaky manufacturers have used another word like simple carbohydrates, honey, rice syrup, organic dehydrated cane juice, agave nectar, barley malt syrup, corn sweetener, fructose, invert sugar, high fructose corn syrup and it goes on… PLEASE check those labels carefully.
It is knowing what you can substitute for those high in sugar foods… It means making an informed decision about the food YOU eat and feed YOUR family.
You can still eat great food, tasty food so don’t think you are going to be deprived …You won’t..
I am now going to give you a little list of foods which are high in sugar and foods which are lower and also some suggestions as to an alternative…A healthier alternative.
Foods High in Sugars.
Cereal, Cereal Bars, Ketchup, Sauces, Flavoured teas, Fruit Juices, Soda’s, Flavoured yoghurt, Dried fruits… I think by now you should have got the gist… These are all processed foods…
Now just looking at that list what small adjustments can you make or do you make already??
I love porridge oats..although I haven’t eaten it in a while but with some home-made fruit compote or just fresh fruit a lovely breakfast which will keep you going until lunchtime.
Honestly not for me..maybe if I made it…No ..I have never been a fan but I know many people who just love it! ( At least) I am honest…lol
Now, who can eat two shredded wheats???
These I do like with a sliced banana…very nice.
Cereal bars…again why would you? But no accounting for taste and many of my friends and family love them…Check the labels.
It is as I have always said it is about eating the food …You like!
Ketchup…Homemade ketchup is far better and also less sugar.
Sauces… Sauces come in jars and packets and almost certainly are packed full of preservatives, salt and sugar…What can I say I have always made my own gravy and sauces…
Originally …I have six children and so with me and hubby that was 8 to feed and that was without the kid’s friends …etc, etc..To buy packets and jars I would have needed a trolley just for that for a month… No brainer I made my own … It is amazing what spurs you on to do that…Isn’t it???
Again with all my lot …I learnt to buy fruit in season, make juice and top it up with sparkling water…I will also add that was a treat… Water was the drink of choice …Pure and simple…WATER!
I was a mean mum… Soda’s were a treat at Christmas…
Now I know how much sugar is in them… 39.2 grams of sugar per serving, which is almost 10 teaspoons of sugar… I don’t feel mean at all…
A quick tip: Natural or plain full-fat yoghurt will contain about 4.7g of sugar per 100 gm, but this is lactose, not fructose. Lactose is a naturally occurring sugar in dairy and doesn’t affect the body in the same way that fructose does.
Some fruit flavoured yoghurt have as much as the equivalent of 7 tsp of sugar…
From where I am standing you would only need a can of soda pop or a yoghurt and you would be over your recommended daily guidelines.
Buy natural or Greek yoghurt or make your own …I think Yoghurt needs to be a separate post…Don’t you??
Fresh Fruit…Who doesn’t love fresh fruit there is so much choice and it is a good choice but fruit also has sugar and although it is naturally occurring sugar some are better than others.
Dried fried has a higher concentration of sugar but eaten in moderation it is also high in fibre and vitamins so when choosing also look at that…
Which fresh fruits have the highest amount of sugar??
Grapes, lychee, Figs, Mango, Cherries which are all fruits I love but I still eat them just apply some common sense and although I love figs and they are high in sugar I couldn’t or wouldn’t eat that many anyway… They also have a laxative effect.
A few of each…I could just dive in now.
Olives( Yes) it is a fruit, avocado, rhubarb, cranberries, strawberries, raspberries, kiwi are all fruits which are lower in sugar and all fruits which I absolutely love…
I will, of course, be giving some recipes for these fruits but today as promised I have a lovely Tofu recipe from my lovely blogging friend Dolly…Called Tofu Can Bite Too…
Dolly has told me she cooks with Tofu quite a lot…She has a cooking blog and like me she loves to chat and tell a story and all of her food is food I would eat… It is lovely she has also bought out a cookbook and again it is chat and recipes and very nice so if you fancy having a peek pop over to Amazon it is available in e-book and paperback on amazon.com/author/koolkosherkitchen. I just loved it!
That’s all for this weeks No more Diets I do hope you have enjoyed it and I am looking forward to your comments and if you also hit the share buttons I would love that ….Thanks, Carol xxxx
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