Try some of these ideas to cut down on the sugar, salt and fats in your family’s diet and discover some healthy alternatives for you next shopping list. Just one or two of these alternatives can make a difference, and make each day healthier, but the more you do the better for all the members in the family.
Breakfasts
Sugars and fats are the biggest concerns when it comes to breakfasts, so let’s try some of these healthier alternatives.
The culprits
- Chocolate cereals
- Frosted flake cereals
- Honey crunch cereals
- Croissants
- Cereal bars
Healthier alternatives
- Wheat biscuit cereals
- Shredded wholegrain cereals
- No-added-sugar mueslis
- Porridge
- Wholemeal toast
- Plain natural yoghurt topped with some chopped fruits
Lunchboxes and lunchtimes
With lunchtimes, it’s easy to consume more sugars and salts than we realise, so let’s try some of these healthier alternatives.
The culprits
- Split pot yoghurts and pudding pots
- Cake bars and cereal bars
- Muffins and chocolates
- Crisps
- Juice pouches and fizzy drinks
- Tinned soups
- Ham and cheese sandwiches
Healthier alternatives
- Lower-sugar fromage frais or plain natural yoghurts
- Sugar-free jellies
- A slice of malt loaf or a fruited teacake
- Fresh or tinned fruit (in juice, not syrup)
- Plain popcorn, plain rice cakes or raisins
- No-added-sugar juice drinks, or water with berries and chopped fruits
- Homemade chicken and vegetable soup
- A grated salad and roast beef sandwich
Dinners
Salts and saturated fats can quickly add up at dinner time without noticing, as there can be surprising amounts of both in everyday foods, so let’s try some of these healthier alternatives.
The culprits
- Sausages
- Salt and soy sauces
- Ketchup, Brown sauces, Mustard and Gravies
Healthier alternatives
- Low-fat mince
- Different herbs, spices and seasoning, like paprika, oregano or lemon juice
- Reduced-salt and sugar versions of sauces
Snacks and deserts
No matter if it’s those after-school tummy rumbles or complementing that healthy dinner with a yummy desert, the sauces are the main concern here, and even if it doesn’t taste like it, snack food can contain a lot more salt and fat than you may think, so let’s try some of these healthier alternatives.
The culprits
- Biscuits
- Chocolates
- Cake bars
- Chocolate deserts
- Doughnuts
- Muffins
- Crisps
- Salted nuts
- Higher-sugar flavoured yoghurts
Healthier alternatives
- A slice of malt loaf or fruited teacake
- Fresh or tinned fruit (in juice, not syrup) or fruit salad
- A scotch pancake or crumpet
- Sugar-free jelly or lower-sugar custard
- Crackers topped with lower-fat cheese
- Wholewheat bread or toast with a lower-fat spread
- A bagel topped with sliced banana
- Plain popcorn or rice cakes
- Unsalted mixed nuts
- Chopped veg with lower-fat hummus
- Lower-sugar plain yoghurt or a lower-sugar rice pudding
Drinks
A quarter of a kids’ sugar intake come from sugary drinks, so let’s help them cut back with these healthier alternatives, but remember to try and restrict them to mealtimes to help with the possible tooth decay.
The culprits
- Colas and other fizzy drinks
- Juices
- Milkshakes
- Whole milk
Healthier alternatives
- Water, but continue reading to find out how to make it more interesting and appealing.
- Sugar-free drinks
- No-added-sugar drinks
- Lower-fat milks
Brighten up water!
Add some chopped frozen berries, strawberries, oranges, kiwis, limes, lemons, apples or any fruit to make some fruit infused water that tastes and looks interesting.
Use old glass bottles or buy some plain reusable water bottles and let your kids decorate them with stickers, as the more interesting the container, the more likely they’ll be to drink from it.
Munchies4U does not provide professional dietary advice. If you or someone you care for has special dietary requirements, medical needs or an eating disorder, please seek advice from a registered healthcare professional.
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