Extras - Foods and drinks high in sugar, salt and fats

Often snacks and treats are high in sugar and calories. Eaten between meals, they spoil your appetite and interfere with the recommended pattern of three meals a day.

Only eat treats occasionally and in small quantities, so that you can enjoy them without feeling guilty.

Sugary products

Which foods are high in sugar?

Sugary drinks, desserts, sweets, dairy-based desserts, breakfast cereals, ready meals, etc.

How?

  • For pleasure, but not every day.
  • Beware of sugary drinks, which provide a lot of liquid calories on top of your meals.
  • Beware of foods that contain both fat and sugar (cakes and pastries, cream desserts, chocolate, ice cream, etc.).

Why?

Sugar is the only food our bodies can do without, except for its taste, which we enjoy.

Salt

Which foods are high in salt?

Ready meals, cured meats and cheeses, savoury nibbles, bread, etc.

How?

  • Limit the amount of salt you consume, opt for iodised salt.
  • Taste your food before adding salt.
  • Reduce the amount of salt you add to cooking water (1 teaspoon of salt for 1 litre of water).
  • Use spices and aromatic herbs to season your dishes.
  • Reduce your consumption of the saltiest cheeses and cured meats, as well as savoury nibbles (crisps, etc.).

Why ?

Consuming too much salt raises your blood pressure. 

Alcohol

Alcoholic beverages are classed as "extras".

For healthy adults, low-risk alcohol consumption means not drinking more than:

  • 1 glass of beer (25cl) or wine (10cl) per day for women.
  • 2 glasses of beer (25cl) or wine (10cl) per day for men.

To avoid becoming alcohol-dependent, it is recommended that you have 2 or 3 alcohol-free days each week.

How can I replace "extras"?

  • You may be able to satisfy your sugar cravings simply by eating fruit; not only does it taste sweet but it is also very healthy.
  •  Try distracting yourself  to avoid grazing. For example, you could get some fresh air, walk the dog, do some housework, read a book or the newspaper, or take up a hobby, etc.
  • The urge to graze is often psychological. So if you can occupy yourself with something else, you might quickly forget about your craving.
  • We are often unable to differentiate between thirst and hunger. Drinking a glass of water may help.

If you still fancy something extra, make sure to have a small amount and really savour it.

As well as eating a balanced diet, we need to take pleasure in the food we eat. Depriving yourself of extras or replacing them with something else that you don't enjoy can be both difficult and frustrating. 

Ideas for more balanced extras

Instead of sweets or fruit gums, try:

  • grapes;
  • berries;
  • dried fruits (1 handful, around 25-30g).

Instead of sodas or cocktails, try:

  • fruit juice mixed with sparkling water (" Schorle ");
  • smoothies;
  • teas, including herbal/fruit teas with a small amount of sugar;
  • water infused with aromatic herbs or fruit.

Replace shop-bought ice cream with:

  • homemade sugar-free/low-sugar sorbet;
  • homemade sugar-free/low-sugar ice cream;
  • frozen sugar-free/low-sugar yoghurt. 

A good alternative to shop-bought popcorn is:

  • homemade low sugar/salt popcorn;
  • Try seasoning with spices such as paprika or curry powder, etc.

Instead of crisps, try:

  • homemade salted popcorn;
  • nuts (1 handful, around 25-30g);
  • rice or corn cakes.

Replace biscuits with:

  • 1 piece of bread with jam;
  • 1 pancake with compote;
  • fresh fruit pieces;
  • nuts (1 handful, around 25-30g); 
  • dried fruits (1 handful, around 25-30g).

Do you have a chocolate craving?

  • Replace white chocolate, chocolate bars and pralines with a piece of real dark chocolate with a high cocoa content.

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