Be sugar smart…what to eat and what to avoid!

Be sugar smart…what to eat and what to avoid!

Starting the day with a healthy, protein-filled breakfast will curb sugar cravings and encourage you to make further smart food choices.

Be sugar smart with food smart choices like:
Lean, unprocessed meats like beef, chicken, lamb, pork, veal, rabbit, turkey, salmon and tuna – all are completely sugar-free.

healthy foods lean meats







Non-starchy vegetables have fractional amounts of natural fructose while starchy vegetables, such as sweet potatoes and pumpkins, have a higher sugar content.

Best vegetable options include artichokes, asparagus, beets, brussel sprouts, cauliflower, celery, cucumbers, eggplant, collard greens, kale, lettuce, turnips, parsnips, mushrooms, radishes, tomatoes and squash. You can also use frozen vegetables if difficult to buy fresh.

Natural, unflavored dairy foods so not generally have added sugar.  Milk and milk products contain a fairly small amount of lactose – a naturally occurring carbohydrate that is converted to sugar in the body.











Your best fresh fruit choices are olives, avocado, guava, berries i.e. cranberries, raspberries, blueberries, blackberries, strawberries and kiwi.

Nuts and oils are sugar-free and can be used in a range of foods.

Buying raw, wholefoods and preparing your own healthy meals will help you avoid the processed sugar trap.

Avoid these foods!

1. Soft drinks with high sugar content – even organic.
2. Fruit juices: freshly squeezed or bottled. Fruit juices actually contain the same amount of sugar as soft drinks!
3. Energy drinks and sports drinks.
4. Favoured waters – check the sugar content.
5. Flavoured milks.
6. Confectionary and sweets: you should drastically limit your consumption of sweets.
7. Baked goods: biscuits, cakes, etc. These tend to be very high in sugar and refined carbohydrates.
8. Fruits canned in syrup: choose fresh fruits instead.
9. Low-fat or diet foods: foods that have had the fat removed from them are often very high in sugar.
10. Dried fruits: avoid dried fruits as much as possible, it’s better to eat the whole fruit.

dried fruit







Drink water instead of soft drink or juices and don’t add sugar to your coffee or tea.

Instead of sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger or lemon.

Just be creative and use google to find recipes. You can eat an endless variety of amazing foods even though you are cutting back or eliminating sugar from your diet.