Off-the-shelf muesli/granola
If you think you’re doing the right thing by starting your day with a bowl of muesli or granola, you need to look at the back of the packet to see what it is you’re really eating. Chances are it will contain wholegrain oats (which are great for fibre), but many off-the-shelf varieties are full of sugar. Portion size can also be an issue, as the nutritional values on the back of the packet refer to servings and these are usually much smaller than you think! A single serve of breakfast cereal is 30 grams (about the size of an egg), which means a large bowl could hold up to 5 serves!
Try searching out muesli that isn’t toasted and has reduced sugar – or even better, make your own.
Homemade muesli:
Just grab some rolled oats (not the instant variety) and add whatever you like. It could be nuts, dried fruit, seeds or coconut slices. Don’t overdo the dried fruit as this can contains a lot of natural sugars – top with fresh or frozen fruit instead.
Fat-free products
When you’re shopping and pop anything that’s labelled ‘fat-free’ into your trolley, you probably think you’re doing the right thing. But that’s not always the case. Fat usually means flavour, so when the fat is removed it is often replaced with sugar and low-fat/fat-free foods can contain up to 40% more. Always read the ingredients list to see what is in the product you are buying.
Flavoured yoghurt
Healthy food choice, right? Maybe not. Yoghurt contains calcium, vitamin B, and protein and some also contain healthy, live bacteria; but flavoured yoghurts also often contain high levels of added sugar.
Avoid the flavoured yoghurts and go for natural varieties and add your own fruit instead.
Fruit juice
What could be healthier than fruit juice? Lots of things! Fruits are rich in natural sugars that are good for you in moderation. A 250ml serve of orange juice contains around 6 teaspoons of sugar without the benefit of the fibre content if you were eating the whole fruit.
Drink water and eat the fruit instead or try a vegetable juice with a little fruit juice added to sweeten it naturally.
Plant-based milks
Plant based milks are all the rage now, as these seem like a healthy option. But many, especially the flavoured varieties, can contain substantial amounts of oil and sugar. Always read the back of the carton to see what is in your chosen variety.
Sushi
On the whole, sushi is a healthy option – but only if you choose certain varieties. Avoid those that contain deep fried ingredients (such as panko prawn or katsu chicken) and go easy on the soy sauce. Choose reduced salt soy sauce if possible – if not, use just a little.
Sports drinks
If you’re a marathon runner or you work out for more than two hours each day, you may need a sports drink to replace lost electrolytes. If not, you really don’t need them. They are a combination of salt and sugar, mixed with water, colours and flavours, with around 9 teaspoons of sugar per 600 ml bottle. Stick to water instead.
