How to control those sugar urges

By Amanda Ursell

It can’t have missed anyone’s attention that sugar is grabbing the headlines on a regular basis. Today, both the Public Health England (PHE) report called Sugar Reduction: Responding to the Challenge and the brand new Scientific Advisory Committee on Nutrition (SACN) Carbohydrates and Health Report have created a few more…

As PHE tells us, here in the UK we eat more sugar than we should, with all population groups exceeding the recommendation that no more than 10% of our average total energy intake should be consumed as sugar.

At the moment, food survey data shows that adults are getting 11.2% of their calories from sugar, teens 15.1%, four to 10 year olds 14.7% and 18 month to three year olds 11.9%.

The fact that we eat more than we should is, says PHE, bad for our health, and people’s health would benefit if average sugar intakes in England were reduced.

SACN agrees and has gone one step further by recommending the dietary reference value for free sugars should be set at a population average of around 5% of dietary energy for age groups from two years upwards.

So how do we get our sugar intakes down? Well, we need to ensure that the food industry knows that we want reductions to be made wherever possible, and to hold them accountable to promises to lower levels of sugar in our foods when they sign up to voluntary reduction pledges. 

But we also need to take personal control over our sugar consumption. Using latest sugar consumption data, we show you how you can make the biggest ‘reduction gains’.

Soft drinks These currently provide the biggest proportion of sugar in our diets: 16% of adults’ sugar intake here in England, 30% of teenagers’, 17% of four to 10 year olds’ and 12% of 18 month to three year olds’. If all age groups were to swap these to sugar-free versions or water, sugar intakes would be dramatically lowered within the population in one fail swoop.

Sweets These are the next biggest overall contributor to sugar in our diets, with the four to 10 year old topping the consumption tables. Having mostly sweet-free days and keeping sweets as a treat makes sense for your teeth and your weight.

Biscuits, cakes, pastries, fruit pies and buns Another obvious target group, providing an average of 7% of our total sugar intakes across all age groups. Start by simply reducing your current intake by half. One biscuit instead of two, or sharing a piece of cake or a pudding. Next, swap from sugar-packed versions like glazed biscuits to plain or have a currant bun instead of an iced bun. Eventually, move on to swapping biscuits, puddings and cakes for a handful of nuts, some fruit or a natural yogurt instead, saving the former as treats, not everyday indulgences.

Table sugar and preserves Table sugar, jams and marmalade make up 26% of an adult’s sugar intake combined. Cut back gradually; it’s surprising how quickly your taste buds get used to things. Try halving the jam and marmalade as toppings for bread and toast and consider swapping to things like ricotta cheese or peanut butter instead.

Alcohol This provides 10% of our overall sugar intake as adults, so look for lower-sugar versions of alcoholic drinks. Dry wine has less sugar than sweet or medium and the same goes for cider and sherry, while a shot of spirits with a diet mixer is going to have less sugar than a cocktail made with standard mixers.

Breakfast cereals Porridge, Weetabix and Oatibix are just a few of the lower-sugar choices available. Cereals can add fibre, vitamins and minerals to our diet, coming from both the cereal and the milk it is eaten with. Select healthy versions and you can get the benefits minus extra sugar.

Fruit juice You can’t compare fruit juice with sugary drinks because, unlike the latter, they do provide vitamins and minerals. You do, however, need to stick to 150ml servings as adults (the size of a small individual yogurt pot) and to dilute a child’s juice with water and serve it only at mealtimes to reduce any negative impact on the teeth.

For more information on cutting sugar in your diet, check out Change4Life Smart Swaps.

How to make cauliflower rice

By Hannah Sherwood

Cauliflower is having its moment in the sun – it’s the summer food trend that everyone’s talking about. Step aside cauli cheese and the few boiled florets accompanying your Sunday roast. Using it as a healthy ‘carb’ to replace pasta, rice or grains is now in vogue.

At HFG, we’re not into fad diets, but there are some food fashions that are tasty, healthy and make good sense. Cooking cauliflower to make ‘rice’ is one of them.

Our nutritionists give cauliflower the thumbs-up because it’s low in calories (34 per 100g), but high in fibre (2g per 100g). It provides a potassium boost (a mineral that helps keep blood pressure down), it’s got useful amounts of B vitamin folate (crucial for women of child-bearing age as it helps prevent birth defects), beta-carotene (an antioxidant used by the body to make vitamin A, needed for healthy skin and eyes) and lutein (which protects sight).

Here’s how I made it…

The prep bit

Take one cauliflower, peel the leaves off and chop the woody stump off the stalk. Cut the cauliflower in half. Using the coarse side of a grater, grate the cauliflower – watch your fingers – so that it resembles rice. Chop any larger bits leftover with a knife.

The cooking

For ultimate convenience, you could cook the grated cauliflower in the microwave with a splash of water. For more flavour, lightly fry it (that’s what I did). Heat a drizzle of olive/rapeseed oil in a non-stick frying pan, add half a teaspoon of cumin seeds and toast until fragrant, then add 1 small chopped garlic clove and stir in the cauliflower. Cook on a medium to high heat for 3–5 min, stirring. Add 1tsp turmeric, half a teaspoon of garam masala and stir through roughly chopped coriander.

How did I rate it?

Highly! It makes a healthy and substantial change from rice and can be served with a variety of dishes – tagines, curries, salads... On this occasion, I added Indian spices to flavour my cauliflower and served it with a turkey curry.

It doesn’t require any fancy gadgets, either – just a grater!

The down side…

It does require more effort than simply popping a pan of water on to boil rice/pasta/potatoes, and you do end up with little bits of cauliflower dotted around the kitchen. A small price to pay.

How we rate the top seeds

By the HFG experts

Andy Murray is one of the top seeds competing in this year’s Wimbledon – but what about the food kind? If you want some advice on which seeds are winners (and how to add them to meals and snacks to help make your diet healthier), here’s Healthy Food Guide’s top selection…

From omega-3 to zinc and iron, seeds are packed with nutrients, explains HFG expert and nutrition scientist Bridget Benelam. ‘They do have a high fat content (at least 45%) but the fat is the healthy, unsaturated type. It means they’re high in calories, though, so don’t eat too many. When snacking, it’s best to stick to a small handful (around 30g), which has about 175 calories.’

SEEDS WORTH THE MONEY

Flaxseeds/linseeds (pictured)

One of the richest sources of plant-based omega-3 fats, flaxseed also contains phyto-oestrogens (naturally occurring compounds that mimic the female sex hormone oestrogen) – and so may be helpful for easing menopausal symptoms, such as hot flushes. They may also help to relieve constipation.
Try: sprinkling ground flaxseed on to cereal or adding it to smoothies.

Sunflower seeds

These are rich in a variety of nutrients, including zinc to boost your immune system, iron for healthy blood, and magnesium and phosphorus for strong bones.

Try: sprinkling on to soups, stews and tagines.

Pumpkin seeds

In China, pumpkin seeds are used to prevent prostate problems, specifically a condition called benign prostatic hypertrophy (BPH), which causes an enlarged prostate gland to press on the urethra and affect urinary flow. This may be because they contain a naturally occurring compound called beta-sitosterol, which German research found improved urinary flow in patients with BPH when given in concentrated doses. Whether there’s enough in a handful of pumpkin seeds to have the same effect needs more research. Regardless, just like sunflower seeds, pumpkin seeds are a powerhouse of nutrients including protein, vitamins and minerals.

Try: sprinkling on to summer salads or over your porridge.

Chia seeds

Chia is the highest combined food source of omega-3, fibre and protein and is loaded with vitamins, antioxidants and minerals – some reports claim it’s the richest plant source of omega-3 fats. It boosts energy, concentration and memory, balances blood sugar, relieves joint pain and aids weight loss and heart health. Chia has a mild flavour, making it a versatile ingredient.

Try: scattering over salads, cereals or yogurt, or adding to baked products, such as muffins or bread. When mixed with water chia forms a gel, which you can use to blend into soups, stews or smoothies.

BUT WATCH THE HYPE!

Seed and nut bars

‘Some so-called “healthy” cereal bars containing seeds, nuts and honey are very high in fat and sugar, so always check the label,’ warns Bridget.

How to pack a lighter picnic

By Hannah Sherwood

Everyone has fond memories of picnicking as a child because, quite honestly, when the sun’s shining, what better way to spend an afternoon than packing up the hamper and heading to the park/seaside/back garden? Picnics do come with a health risk, though (high-fat sausage rolls, cakes, fizzy drinks…), so to celebrate National Picnic Week (16–22 June), we’ve put together some of our favourite tried and tested recipes for a healthier outdoor feast.

Cheese and chutney scones

These are super tasty warm from the oven, so you’ll have to try your best to save some for the hamper!

Prep 10 min

Cook 20 min

Makes 12

30g low-fat spread, plus extra to grease

350g self-raising flour, plus extra to knead

75g reduced-fat mature cheese, grated

1tsp dried sage

250ml skimmed milk

75g caramelised red onion chutney

1) Preheat the oven to 200°C/fan 180°C/gas 6. Rub the spread into the flour to form fine crumbs. Add three-quarters of the cheese and the sage and mix well. Add the milk to form a soft dough.

2) Lightly knead the dough on a well-floured surface and use a cutter to make 12 scones. Put them on a greased baking tray, spread chutney over the top of each scone and add a sprinkle of the remaining cheese.

3) Bake for 17 min or until golden (see picture, above)

Per scone: 141kcal, 2.5g fat, 3.8g sugar, 0.5g salt

Portuguese chicken

This will add a punchy flavour to your picnic and it’s great for eating with your fingers. Don’t forget to take along the wet wipes…

Prep 5 min, plus marinating

Cook 40 min

Serves 8

2tbsp hot peri peri sauce

2tsp olive oil

Juice of 11⁄2 lemons, plus 1 lemon, thinly sliced with pips removed

11⁄2tsp dried oregano

600g skinless chicken breast fillets

600g skinless and boneless chicken thigh fillets

2tbsp flatleaf parsley, chopped

1) Combine the peri peri sauce, oil, lemon juice and oregano in a large bowl.

2) Cut each chicken breast into three pieces and the thighs into two or three, depending on their size. Add to the marinade, cover and chill for 3–4 hr or overnight.

3) Preheat the oven to 200°C/fan 180°C/gas 6. Line a baking dish with baking paper and arrange the chicken in a single layer. Scatter over the lemon slices and cook for 30–40 min or until cooked through.

4) Transfer the cooked chicken to the container you’ll be taking to the picnic and immediately store in the fridge, uncovered, until chilled. Keep cool until ready to eat and sprinkle with parsley just before serving.

Per serving: 172kcal, 3.8g fat, 0.4g sugar, 0.5g salt

Leek and courgette quiche

Quiche is traditional picnic fare, but our madeover version has fewer calories and less fat (including saturates).

Prep 10 min

Cook 1 hr 15 min

Serves 6

Cooking oil spray

320g ready-rolled, reduced-fat shortcrust pastry, defrosted if frozen

1 medium leek, thinly sliced

2 medium courgettes, thinly sliced

1 garlic clove, crushed

5 eggs

5tbsp skimmed milk

50g goat’s cheese, crumbled

Fresh herbs, to garnish

1) Preheat the oven to 200°C/fan 180°C/gas 6 and lightly spray a 24cm fluted tin with oil. Roll out the pastry so it’s slightly thinner, then use it to line the tin, trimming any excess pastry with a sharp knife to neaten the edges.

2) Put the flan tin on a baking tray. Cover the pastry with a sheet of baking paper, then pour in baking beans or rice and bake for 15 min. Remove from the oven and discard the beans or rice and paper, then bake for a further 5 min or until golden.

3) Meanwhile, put a large frying pan over a medium heat and spray with a little oil. Add the leek and courgettes and cook for 15–20 min until very soft, stirring occasionally – if necessary, add 1–2tbsp water to help cooking. Add the garlic and cook for a further 2 min, then spoon the mixture into the baked pastry case.

4) In a jug, whisk the eggs with the milk, then pour over the leek and courgette mixture. Sprinkle with the goat’s cheese, then bake for 25–30 min until the filling is set. Remove from the oven, then leave to stand in the tin for 5 min.

5) Garnish the quiche with the herbs, then slice.

Per serving: 334kcal, 18.1g fat, 8.8g sugar, 0.8g salt

Mangetout salad

Take this easy green salad along to go with the chicken or quiche. You don’t want it to go soggy, though, so toss the leaves in the dressing at the last moment.

Prep 5 min

Cook 2 min

Serves 4

325g mangetout

100g bag mixed salad leaves

1 cucumber, sliced into ribbons using a vegetable peeler

2tbsp snipped fresh chives

2tbsp balsamic vinegar

1) Blanch the mangetout in a pan of boiling water for 1 min or until bright green and tender-crisp. Drain in a colander, then refresh under cold running water.

2) Put the mangetout in a bowl with the remaining ingredients and toss to combine, then serve.

Per serving: 49kcal, 0.4g fat, 6.6g sugar, 0g salt

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