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Simple Food Swaps To Reduce Your Sugar Intake

We all know that we need to monitor how much sugar we consume, especially when we are trying to lose weight.

But with so many processed foods containing hidden sugars, and so many confusing campaigns and food labels, it can become difficult to make the right decision.

That’s why we’ve pulled together these six simple food swaps to reduce your sugar intake, using recipes from the 28 Day Weight Loss Challenge.

Six Simple Food Swaps To Reduce Your Sugar Intake


Stop yourself from grabbing a bowl of commercial cereal for breakfast and switch it out for this Easy Apple & Cinnamon Oatmeal from the 28 Day Weight loss Challenge.  The sweetness comes only from the apple – it’s got no added sugar at all.

Apple Cinnamon Oatmeal


It’s easy to get caught up in the chaos of the day, and many of us find it easy to just buy a takeaway wrap or sandwich for lunch, instead of planning ahead with our meals. Often these come with sauces and extras that can quickly mean more sugar in your meal.

When compared to this homemade Chicken And Ham Caesar Wrap from the 28 Day Weight Loss Challenge (1.5 grams of sugar), it’s easy to see how our sugar intake can add up quickly when grabbing a quick fix on the run.

Ten Simple Food Swaps To Reduce Your Sugar Intake


We all love a quick and easy dinner after a long exhausting day. But when you see the sugar comparison between a store-bought sauce and one you can make yourself it’s easy to see which is the better choice. Try the Sticky Sesame Lime and Soy Chicken from the 28 Day Weight Loss Challenge.

Sticky Sesame Lime and Soy Chicken

And while we are talking about sauces, let’s not forget the sugar hiding in the extras we add to our meals. Did you know that for every tablespoon of ketchup you pile on your plate, you are consuming around 2 teaspoons of extra sugar? Some sweet chili sauces are very high in sugar too. Substitute your sauce for a healthier salsa or freshly chopped chili instead. We love putting fresh chili on our Beef San Choy Bow.

Pasta is another meal that can have hidden sugars if you use store-bought sauce. Try making your own sauces, such as in this Chicken, Cilantro, Avocado and Lime Pasta from the 28 Day Weight Loss Challenge.

Chicken, Coriander, Avocado and Lime Pasta


This is where so many of us slip up. The 3 o’clock hunger pangs that we haven’t prepared for. How often do we reach for the prepackaged, sweet treats that satisfy our sweet tooth but leave us feeling deflated and guilty afterward.

Getting organized and swapping your cafe-style muffin for a homemade Blueberry Muffin instead will see you wipe a lot of sugar from your day.

Blueberry Breakfast Muffins

Are you ready to become a Healthy Mommy?

Regain your body confidence with The Healthy Mommy’s 28 Day Weight Loss Challenge.

Our Challenge is designed by moms FOR MOMS – to help them reach their goal weight and tackle their health and fitness.

The Challenge is home to customizable meal plans, 24/7 social support and realistic exercises moms can do AT HOME.

To find out more on the 28 Day Weight Loss Challenge click here.

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