Cutting Down On Sugar

Cutting Down On Sugar

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If you feel like you have too much sugar in your daily diet, you most probably do. In the UK the average Brit has 140 teaspoons of sugar a week! This obviously leads to an unhealthy diet, a higher calorie intake and a larger waistline.

“Identify the sources of sugar in your diet, and decide what to cut out completely and what to cut down on. You don’t need to cut down on sugars found in fruit or dairy products because these foods contain lots of nutrients that are good for us. It’s the food high in added sugar, such as fizzy drinks, which contain lots of calories but few other nutrients that we should be trying to consume less of.” (NHS Website)

Check the colour-coded pie-chart on all food items which breaks down the percentage of sugar in each item. Of course if sugar is highlighted in red, then this means there’s a high amount of sugar in the food.

Portion Control in a Diet

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Portion control is an important aspect of every successful diet, and even if you’re eating lots of healthy meats and vegetables; you have to make sure you’re eating the right amount.

It’s easy to put too much cereal in your bowl, or too many carbohydrates with your evening meal, and a portion control plate can give you an idea on the ideal amount. You may find that you lose weight fast if you start eating the right amounts, but of course there may be times when your body needs more food to recover. Proteins can repair muscles quicker and if you’ve burnt a lot of calories in an intense gym session, a larger portion can be beneficial, so use it as a guide rather than a measuring device.

The more you’re thinking about portion sizes, the healthier you’re likely to be, and sometimes (for weight loss) it’s a case of being a little bit stricter on your appetite.

Low Calorie Lunches

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Lunch is an important meal, but when you head to the local supermarket, you may find low calorie lunches are hard to come by. Sandwiches tend to have around 400 calories, whilst sushi, pasta pots and salads can have just as many calories.

Low calorie lunches are out there to be found though, and you don’t necessarily have to buy an apple and an orange. Popcorn can be low in calories while they can satisfy your appetite, while brown bread, pita bread or wraps with a couple of slices of ham can be very low in calories.

This is because there is no fattening mayonnaise, and the sandwiches you find supermarkets tend to contains calorific sauces, and more fillings than you actually need. Taking more caution with your lunches can help you lose weight, so try to avoid those high calorie everyday lunches and strip them back a little bit from time to time.

FDA is Considering Requiring an Added Sugar Label

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Most of the developed world is trying, to some degree or another, to legally require food and beverage companies to display nutritional information on all of their products. The FDA in USA are trying to take this a step further; requiring companies to display the amount of sugar in the product, as well as the amount that has been added. This will tell people how much of the sugar is naturally contained in the components of the food or drink, and how much has been added on top of this to affect the taste of the food.

Developments like this are sure to please many people concerned with health around the world, but it isn’t done yet. So far, the food and beverage lobby in USA have presented substantial opposition to the proposed changes to the labelling requirements, with concerns being made by businesses like Ocean Spray, who argue that any labelling along this line will unfairly harm their business, as the Cranberry fruit is naturally low in sugar, and adding more to their products only brings it in line with the levels of sugar you’ll find in orange juice.

Why Fat Is Good For You

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A lot of dieting fads have come out over the last few decades which tell everybody that fat is bad, and that if you eat it, it is likely to make you, well, fat. In fact, this couldn’t be further from the truth.

There are lots of dietary requirements that you need to satisfy in order to maintain a healthy body. Fat is one of the ways through which you can get energy; with other options like carbohydrates and sugar. The thing which separates fat from other options is that it is actually considerably healthier, and the more natural option. Humans are designed to break down fat, but we’ve really only eaten carbohydrates since the birth of agriculture, which was only a few thousand years ago (insignificant in evolutionary terms), and straight sugars for an even shorter period of time.

While fat is the healthiest option for providing your body with energy, as with most things, moderation is key to living a healthy life. Overindulging on fatty foods is likely to have negative effects as bad as anything else you could overindulge in when eating excessively.