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The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

HFG nutrition editor Amanda Ursell appeared on ITV’s This Morning to talk to Holly and Phil about hidden sugars

Read about Amanda’s recommended sugar swaps to help you cut down, or watch her talk through the products on itv.com

FIZZY DRINKS FOR SPARKLING WATER
In a 330ml can of Coke, there is 35g of sugar, or seven teaspoons of sugar. If you enjoy a fizzy taste, Amanda recommends swapping this for a bottle of sparkling water which contains no sugar. Alternatively, Amanda thinks it’s okay to go for the diet versions of the fizzy drinks occasionally.

READY MADE PASTA SAUCES FOR HOMEMADE
Amanda advises making your own by following a really simple recipe that she uses when she’s at home. ‘Instead of buying a sauce, just roast tomatoes with some olive oil for two hours at 50 degrees. After slow cooking, blitz these along with some basil and a little bit of salt.’

FRUIT YOGURTS FOR LOW FAT YOGURT AND FRESH/CANNED FRUIT
Some yogurts can contain large amounts of sugar and will have a huge effect on the amount you’re eating on a day to day basis. Instead, Amanda recommends swapping this for plain low fat yoghurt, alongside some fresh or canned fruit which will add some sweetness.

CHEESECAKE FOR SUGAR FREE JELLY
Most desserts will contain sugar, however cheesecake is one of the worst offenders. Instead, Amanda advises trading it for some sugar free jelly and some single cream.

DRESSINGS FOR LEMON JUICE
Some salad dressings can turn what is a healthy meal into one full of sugar. Instead, Amanda suggests that you use lemon juice to keep the sugar content down whilst adding a good flavour.

amanda

Amanda’s top 5 breakfast swaps

SUGARY CEREALS FOR PORRIDGE
A large serving of some cereals can contain enough sugar to take you up to your daily allowance. For example, Frosties contain 35g of sugar per 100g of the cereal – over an adult’s daily allowance of sugar. Read: 10 low sugar breakfast cereals for children

NUTELLA FOR PEANUT BUTTER
Peanut butter is normally sugar free and is far more filling than Nutella.

MUFFINS FOR CRUMPETS
Muffins can vary in sugar content, but some can pack in more than an adult’s daily allowance in sugar. Instead, Amanda recommends swapping them with crumpets which only have 1g of sugar in each one.

FRUIT JUICE FOR A PIECE OF FRUIT
Orange juice can contain as much as 26g of sugar per 300ml, whereas Amanda suggests there’s ‘no need’ to count the sugar in actual pieces of fruit.