Nutrition

Tips for staying sugar free at lunch

Drink up

Dehydration can trick us into craving sugar, especially after exercising when your body is especially dehydrated. 

To combat cravings and feel fuller, drink at least 2 litres of water each day. To keep it interesting, try adding citrus like lemon, lime or orange slices to your water, or cooling veggies and herbs like cucumber and mint. 

DIY dressing 

Salads can be a healthier lunch option, but store bought dressings are often high on sugar to pump up the flavour. Make sure you read the label and look out for hidden sugars like dextrose, honey, glucose and maltose. For a lower-sugar option, prepare a light homemade vinegar and olive-oil dressing, or full- fat mayonnaise, which also has less sugar than a reduced-fat option and is rich in calcium.

Eat more Protein

Protein requires more work for the body to digest and therefore leaves us feeling fuller for longer – plus protein stabilizes blood sugar levels, reduces cravings and slows the absorption of sugar during a meal. For lunch, try to include these healthy proteins including lean white meat like chicken or fish, beans, lentils and peas, peanut butter, plain Greek yogurt or egg whites.