When it comes to cutting down on sugar, even just one or two swaps can really make a difference to how much sugar your child is eating – and when they go back to school is the perfect opportunity for a fresh start and to introduce some simple swaps into the school day.
Making a cereal swap at breakfast, popping a lower-sugar yoghurt in their lunchbox, or switching to a slice of malt loaf or a scotch pancake as an after-school snack are just a few of the easy ways to help make a day healthier.
The Change4Life website can help your family cut back on sugar, with lots of great tips and ideas, so you can make some simple swaps:
Instead of chocolate, cake bars or pudding pots, pick:
Make fromage frais pots a new lunchbox fave – they're a healthier choice than split pot yoghurts.
Drink swaps
Swap from: | Swap to: |
---|---|
cola | water |
juice drinks | lower-fat milks |
milkshakes | sugar-free drinks |
fizzy drinks | no added sugar drinks |
Yoghurt swaps
Swap from: | Swap to: |
---|---|
split pot yoghurts | lower-sugar fromage frais pots |
higher-sugar yoghurts | lower-sugar yoghurts |
plain natural yoghurt |
Pudding swaps
Swap from: | Swap to: |
---|---|
cake bars | sugar-free jelly |
chocolate pudding pots | lower-sugar yoghurt |
doughnuts | fresh or tinned fruit (in juice) |
muffins | lower-sugar rice pudding |
lower-sugar custard |
Snack swaps
Swap from: | Swap to: |
---|---|
chocolate bars | a slice of malt loaf |
biscuits | a scotch pancake |
doughnuts | a crumpet |
muffins | crackers and lower-fat cheese |
other sugary snacks | plain rice cakes |
fresh or tinned fruit salad | |
chopped veg and lower-fat hummus | |
a lower-fat, lower-sugar yoghurt | |
sugar-free jelly | |
bread or toast |