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How Can I Eat Less Sugar?
Foods which contain a lot of sugar will usually cause a sudden rise in blood
glucose, particularly if eaten on an empty stomach. It is best to eat a smaller
amount and replace them with lower sugar alternatives.
If you wish to eat a food with a higher sugar content, then have a small portion at
the end of a meal rather than in between meals. This will slow down the rate at
which the sugar is absorbed into your blood stream and may help to avoid a peak in
blood glucose.
Use „sugar free‟ drinks, „diet‟ fizzy drinks, „no added sugar‟ squash, soda water,
mineral water. Avoid coke, Lucozade and milk shakes with added sugar.
Use sweeteners, e.g. Hermesetas, Canderel, Sweetex, Splenda instead of sugar.
Ensure that jams and marmalades, including reduced-sugar versions, are spread
thinly.
Have low sugar breakfast cereals, e.g. Weetabix, Shredded Wheat, porridge, no
added sugar muesli and avoid sugar coated breakfast cereals e.g. frosted flakes,
sugary puffs and chocolate-flavoured cereals.
Choose plain biscuits e.g. Rich Tea, digestives, Garibaldi, fig roll, and oatcakes.
Avoid high sugar foods e.g. cakes, biscuits, sweet puddings and chocolate.
Choose a small amount of plain cake, fruit scone, fruit breads, currant teacakes and
hot cross buns.
Choose low sugar diet yoghurts and fromage frais e.g. Shape, Skyr, Light & Free,
Liberte, Weight Watchers, Muller Light.
Choose sugar free jelly, reduced sugar instant whip or tinned fruit in natural juice.
How Can I Eat Less Fat?
It is important to cut down on the fat you eat, particularly saturated (animal) fat, as
this type of fat is associated with heart disease and can stop insulin working as
efficiently. All fats are high in calories and should be restricted if you are gaining
weight too quickly or were overweight at the start of your pregnancy.
Pregnancy is not the time to lose weight, but your weight gain might need to be
controlled under these circumstances. You will be advised by your health care team.
Choose monounsaturated fats e.g. olive or rapeseed oil or spreads,
or polyunsaturated e.g. sunflower, corn or soya oil or spreads as an alternative.
Avoid lard, dripping, suet and coconut oil. If you use butter, use sparingly
Grill, bake, poach, casserole, steam or microwave food instead
of frying. If you need to use oil in cooking, measure it out with
a teaspoon so as to use less
Choose lean cuts of meat and trim the fat off. Remove skin from poultry. Cut down