How to reduce your sugar intake

Here are our favourite tricks and handy hints to help you reduce your sugar intake. Using these ideas will make a really positive impact on your health.

HAPPY HYDRATION

Choose good old water instead of fizzy sugar-sweetened drinks to keep you hydrated

A simple one – don’t keep sugary drinks in the house. If they’re not there, you can’t drink them. Save them for when you’re out and about as a real treat

Jamie sometimes uses fresh fruit to make water more exciting – check out his quick and easy flavoured water ideas for inspiration. And, if you still want that fizzy vibe, simply use sparkling water

Limit fruit juice to 150ml portion sizes or, even better, dilute it with water so you’re consuming even less! You can count a 150ml serving as one portion of your 5-a-day, but remember it’s best to opt for whole fruit and veg most of the time as they contain extra fibre that’s typically removed during the juicing process

Remember that kids aged 4 to 8 years old should be aiming for 1.1 to 1.3 litres of liquid a day from drinks (water, milk, juice), and they need reminding to stay hydrated

Adults need on average 1.6 litres per day for women and 2 litres per day for men, though of course these amounts vary depending on age, weight, activity level and so on

BREAKFAST LIKE A KING (OR QUEEN!)

Breakfast is essential – it’s the most important meal of the day, providing important nutrients such as protein for the growth and repair of muscles, and carbohydrates for energy to bridge the gap until lunchtime. Here are some easy switch ideas. Remember: cereal is not the only option, and if you make your own brekkie you can control the amount and type of sugar in your food.

Packed with protein, eggs are a brilliant, super-quick way to start the day – rustle up some scrambled, poached or sunny side-up eggs (depending on your preference) and serve up on wholemeal toast. An omelette is a great choice, too

Make savoury brekkies fun so that your kids enjoy them and want to eat them, such as Kerryann’s dippy eggs & asparagus soldiers – adults, of course, will love them just as much

Favour the natural sweetness from fruit rather than adding sugar to your brekkie, so you get extra nutrients such as fibre, vitamins and minerals, too. Try Jamie’s recipes for Pukkolla & tropical fruit or Eggy bread

Smoothies are a good option if you’re making them from scratch, as you can bolster the natural sweetness of fruit with more goodness from ingredients such as oats, nuts and seeds

If you need breakfast on the go, try Jools’ recipe for a kinda Bircher oats that suits kids and adults alike, and uses the natural sweetness of dried fruit rather than added sugar

Pancakes are a great weekend treat, and you can use fruit to add natural sweetness – if it’s nice and ripe, you shouldn’t need to add any honey or syrup either. Or, try serving up with some tasty savoury fillings, such as avocado, tomato and chilli with a squeeze of lime

TREATS & PUDS – GET THE BALANCE RIGHT

Save indulgent, high-sugar puddings for the weekend and special occasions

During the week, choose fresh fruit with yoghurt (or frozen yoghurt) if you want something sweet after a meal

To get the kids interested, make some fruit kebabs and give them finely chopped nuts and seeds, a little dessicated coconut or homemade fruit pureés to dunk them in

Jools’ recipe for fruit ice lollies is a great healthy option and a brilliant fun way to get your kids involved in making a sweet treat they will enjoy

Get your kids eating simple savoury snacks based around veggies, so their taste buds aren’t trained to only want sweet stuff. Jamie and Jools have managed to get their kids thinking frozen peas are a treat! A good one to try is veg crudites and homemade dips or guacamole that they can help you make

Our weaning expert, Michela Chiappa, has lots of great tips on how to make veggies exciting for kids, including a delicious recipe for an easy kale frittata that makes a great snack

For ideas on how to help keep things on the healthier side if you’re having a kids party, check out this feature full of fun inspiration from Bettina Campolucci-Bordi

It’s easy to confuse hunger with thirst so try having a glass of water or a cup of tea, coffee or milk before reaching for a high-sugar or high-fat snack

And remember the simplest rule of all: if you don’t have these food items in the house, then you can’t eat them!