- Try swapping your sugary cereal for unsweetened porridge mixed with a handful of berries to cut your sugar intake by more than 30 per cent
- Swap your sweet squash for water or sugar-free drinks and save up to 10g of sugar (more than three sugar cubes) per drink
- Reduce your sugar intake by around 30g (7.5 tsp) for every sugary fizzy drink you cut out
- Spread your toast with a savoury topping such as marmite or peanut butter rather than jam, honey or syrup and save more than 10g (2.5 tsp) of sugar per serving
- Watch for hidden sources of sugar such as processed soups, take-aways, pizza and savoury sauces. For example ketchup has around 3g of sugar (around 1 tsp) per serving.
- Make sure you eat regularly – structured eating helps ensure your blood sugar levels do not go too low and cause sugar cravings.
- You can cut sugar in homemade bakes and cakes by up to 1/3 with little impact on taste - try adding vanilla, orange or lemon extract or ginger, cinnamon and nutmeg instead
- While some foods, like bananas, are naturally high in sugar the real danger in our diet is added sugars in processed foods often listed under carbohydrates as sugars –get to know your labels –and check out Change4Life’s Sugar Smart App to help
Tips from Barleycup. To get Barleycup’s 30 days of cutting sugar tips and videos follow on Twitter @BarleycupUK and look for #cutsugar.