Wellbeing: Fill up with good quality stuff

Switch the good for the bad. Photo / Getty Images

Fill up with good quality stuff

Just a spoonful of sugar helps the medicine go down, or so we have been told. But how can we avoid that one spoonful turning into much more?

Sugar can wreak havoc on our bodies in many ways and is linked to everything from depression to obesity, memory loss and metabolic disturbances. Most of us know we need to keep our intake under control but it can be harder said than done.

How many times have you promised yourself you'd have just one biscuit then end up eating the entire packet? Or do you eat healthily all day but at 3pm rush to the snack machine for a pick-me-up?

Willpower will only get you so far, perhaps holding your sugar cravings at bay for a couple of days, or longer if you have steely determination. But sooner or later the body will override all of your good intentions and cause you to run for the treats.

So, how do we go about reducing or managing our sugar intake without stress and feelings of guilt and failure? Below are my tips to help you cut your sugar intake and gain control over your choices.

Switch the good for the bad

Too often we are told not to eat this or that, which is good advice but challenging to live with. Instead, if we add the good things, we will be less likely to actually want the not-so-good foods.

Water should be a fundamental part of your daily nutrition and will help curb cravings. Being dehydrated can cause fatigue and cravings for high-energy foods, especially sugary ones, so make sure you are well hydrated starting early in the day.

Aim for 500ml of water on waking and another 500ml by 10am. Drink or sip on another 500ml by 1pm and you will be well on your way to curbing those cravings and fuelling your body.

If you get a little bored with water, try adding lemon juice to help with insulin and detoxification of the body, or cucumber for a refreshing new taste.

Another help is to snack on natural fats such as coconut shavings or a handful of almonds to reduce cravings and improve focus and concentration.

Start your day well

Breakfast has a huge impact on our food decisions later in the day, so choose foods that are higher in protein. Think eggs or leftover dinner such as salmon or chicken to help reduce your desire for sweets. Protein aids appetite management, helping you feel fuller for longer, as well as providing a slow, steady release of energy throughout the day. Add raw nuts or avocado for a perfect start.

Minimise diet foods We know processed foods are high in sugar but what surprises many is the high sugar levels in diet foods. Often low-calorie foods contain more sugar than natural food counterparts, meaning less fat but more sugar, which isn't benefiting anyone.

Pick an apple full of nutrients and fibre over apple juice, which is full of sugar.

Choose pumpkin seeds to snack on instead of that morning muffin. Also, watch sauces and dressing in salads as they can be laden with sugar, triggering sugar cravings later in the day.

Check your habitsWe often buy a box of chocolates to say thank you or meet a friend for coffee and cake when we need to catch up. How often do you see a movie without snacks or eat lollies on the plane? Small things really can make big changes and help lessen the amount of sugar in our community.

I'm an ambassador for Ecostore, which is launching Soap for Good. It's a healthier fundraising alternative for schools, sports groups, clubs and childhood centres to help reduce sugar consumption from food fundraisers, which are rife in our communities. Good Soaps are a great idea to avoid unwanted chocolate, biscuits and sweets around the house, which all too often end up in our or our children's mouths. For more information visit ecostore.co.nz

• Lee-Anne Wann is a health and fitness consultant and performance nutritionist.