Top 10 ways to cut out excess sugars from your diet
THERE'S a good chance many of you reading this need to cut down on your sugar intake with the Wide Bay region recording the second highest rate of obesity in Australia and the fifth highest rate for diabetes.
Across the state, the rate of type 2 diabetes has increased by 25% in 12 years, 28% of Queensland children are obese, and 65% of adults are obese too.
Below is a list of simple steps you can follow to cut down on excess sugar and stick to the maximum of six teaspoons per day.
1. Instead of sugary soft drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children, to further reduce the sugar).
2. If you like soft drinks, try diluting fruit juice with sparkling water.
3. Swap cakes or biscuits for a piece of fruit.
4. If you take sugar in hot drinks, or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether, or try using a natural honey.
5. Rather than spreading jam or honey on your toast, try a low-fat spread, sliced banana or low-fat cream cheese instead.
6. Check nutrition labels to help you pick the foods with less added sugar, or go for the low-sugar version.
7. Nutrition labels often tell you how much sugar a food contains. You can tell if the food contains lots of added sugars by checking the ingredients list.
8. Try halving the sugar you use in your recipes. It works for most things except jam, meringues and ice-cream.
9. Choose tins of fruit in juice or water rather than syrup.
10. Choose wholegrain breakfast cereals, but not those coated with sugar or honey.
- Know your recommended daily intakes; the average adult eats 8700kilojules per day.