Looking to make some simple healthier changes for yourself and your family? These small day to day shifts can add up, making a big difference over time. Even if you already do so much of this the better way, we hope everyone will find at least one switch-up that will last a lifetime!
NOT SO GOOD
White sugar or high fructose corn syrup
Honey, maple syrup, monk fruit, stevia
Celtic or Himalayan salt, that contains traces of a variety of trace minerals
Freshly ground in cooking or onto the food at table
Ginger powder, or well-travelled ginger from store
Whole ginger root, or fresh ginger frozen in season (late summer)
GMO soy, peanut or canola oil
Extra virgin olive oil, avocado oil, coconut oil
Fizzy water straight, or with a squeeze of lemon / lime, or 10 - 20% fruit juice
Fruit juices (high in sugar)
Add 50% fizzy water or cold herbal tea
Ready-sweetened fruit yoghurt
Unsweetened yoghourt and add your own fresh or frozen fruit
High sugar jams with little fruit, may contain flavourings and colourings
Low sugar fruit spreads, kept in the fridge as they don’t last as long
Hot chocolate, which contains white sugar
Hot milk with cocoa and honey
Hot chocolate with dairy
Molasses or honey in warm oat or nut milk
Nut butters that are homogenised or contain added sugar
Nut butters whose oils separate out - keep in fridge, turning with each use
Cocoa mixed into nut butter
Quick-cook or microwaved oats
Steel cut or rolled oats, soaked overnight to cook faster in the morning
Toast with butter and jam
Toast with nut or seed butter, topped with a thin layer of fruit spread
Peanut butter and jelly sandwiches
Try a variety of nut butters and fruit spreads
Popcorn with butter
Popcorn with hemp, avocado or flax oil
Kale chips or crispy seaweed
Fries and ketchup
Organic potatoes or sweet potatoes air-fried or oven-fried in olive oil, served with salsa, pesto or antipasto
Tomatoes frozen in season
Poached eggs, in water with a dash of apple cider vinegar
Salad dressings sold in stores
Prepared snacks from stores
Home-made snacks: carrot sticks and nut butter to dip, dried fruit and nut bars, dates stuffed with a nut or cocoa nibs
Baked goods made with regular wheat flour
Baked goods made with nut flours or ancient grains such as spelt and red fife wheat flours
Crisps (crumbles) made with wheat flour and white sugar for dessert
Top fruit with 50% oats, 50% ancient grains and brown sugar using less than recipe calls for
Muffins or other baked treats
Add veggies for nourishment and fibre: grated zucchini (courgette), carrot, mashed pumpkin
A few more tips:
When using a recipe that contains sugar you can almost always reduce the sugar by 10%, and often by 50% or more, without affecting the texture of the end product.
When reducing sugar content of a recipe or drink, do it gradually: it is worth a little patience to readjust your taste buds in the long run.
Honey as a sweetener in baking tends to burn more easily, so it takes a bit of getting used to, but it’s worth it.
Home-made meals almost always have less sugar, salt and bad fats than take-out or pre-prepared meals.
In winter, fruits and vegetables that were flash-frozen right after harvest have more nutrients and are cheaper than “fresh” produce that was picked days or weeks ago.
It’s just as easy to make a big batch as a small one, and freeze some for a future busy day!