Susie Burrell shares her 5-day low sugar diet plan
Being conscious of where added sugars are sneaking into your diet is the first step in following a healthier eating plan, says one of Australia’s leading dietitians.
As a nation, we’re eating too much added sugar.
According to the most recent Australian Health Survey the average Australian consumes 60 grams – or 14 teaspoons – of added sugar per day. That’s more than double the upper recommended amount of just 25-30 grams of added sugars per day.
Not surprisingly, the main source of these added sugars was soft drinks, fruit juices and energy drinks. Each containing roughly 30-45 grams of added sugars per serve.
Whilst not all sugar should be demonised – the natural sugars from fruits and vegetables that are eaten as part of a healthy, balanced diet are fine – it pays to be conscious of the added sugars sneaking into our diets.
If you’re serious about cutting down on sugar, start with your drinks. Avoid fruit-based drinks and soft drinks and opt for vegetable based juices, where possible. Skip adding sugar or honey to tea and coffee and keep sweet treats limited to just a couple of times each week.
Most importantly check your food labels. If sugar is listed as an ingredient, particularly on foods targeting children, avoid them altogether. You’ll be surprised how many snacks, yoghurts, sauces and pre-made foods contain added sugars, which can be listed as glucose, honey or rice malt syrup.
Susie’s sample low sugar plan
Day 1
Breakfast
1 slice of wholegrain toast + 2 teaspoons avocado + 2 eggs
Mid-morning
Green tea + 2 Ryvita Crackers + 2 tablespoons cottage cheese + 1 whole tomato
Lunch
Large salad OR vegetable soup + 1 slice wholegrain bread + 100g salmon/tuna
Mid-afternoon
30g mixed plain nuts + punnet of berries
Dinner
150g grilled salmon + 1 jacket potato OR ½ corn cob + ½ plate mixed salad
Dessert
20g of 70% dark chocolate
Day 2
Breakfast
1/3 cup oats + 200ml natural yoghurt + cinnamon
Mid-morning
Small skim flat white + 2 corn cakes + 20g (1 slice cheese)
Lunch
½ cup brown rice + 100g chicken breast + 1 tablespoon soy sauce + 2 cups vegetables
Mid-afternoon
2 corn thins + 2 teaspoons No Added Sugar Peanut Butter
Dinner
100g lean beef bolognese, ½ cup kidney beans, ¼ avocado, chopped, 1 tablespoon sour cream, 1 tablespoon grated cheese
Dessert
1.2 cup natural yoghurt/cottage cheese with cinnamon/vanilla + chopped berries
Day 3
Breakfast
2 slices Aldi High Protein Bread + 1 tablespoon No Added Sugar Peanut Butter
Mid-morning
Green tea + 2 Ryvita Crackers + 2 tablespoons cottage cheese + 1 whole tomato
Lunch
3 Low Carb Rice Paper Rolls + 1 tablespoon soy sauce
Mid-afternoon
Small tub hommus + cut up vegetables
Dinner
150g crumbed chicken breast, 2 cups roasted vegetables (zucchini, eggplant, pumpkin, capsicum) served with 1 tablespoon hommus
Dessert
20g of 70% dark chocolate
Day 4
Breakfast
Tub of Chobani Yoghurt + 1 tablespoon chia seeds + ½ punnet of berries
Mid-morning
Small skim flat white + 2 corn cakes + 20g (1 slice cheese)
Lunch
6 pieces of sashimi, serve of edamame beans + seaweed salad
Mid-afternoon
30g mixed plain nuts + punnet of berries
Dinner
150g lean pork or chicken breast with 2 cups vegetables stir-fried in 1 tablespoon soy sauce
Dessert
1.2 cup natural yoghurt/cottage cheese with cinnamon/vanilla + chopped berries
Day 5
Breakfast
2 egg vegetable omelette + 1 slice wholegrain toast
Mid-morning
Green tea + 2 Ryvita Crackers + 2 tablespoons cottage cheese + 1 whole tomato
Lunch
Small wholegrain wrap, ½ avocado, 100g turkey/chicken breast, mixed leaves + 1 small apple
Mid-afternoon
2 corn thins + 2 teaspoons No Added Sugar Peanut Butter
Dinner
Warm Lamb Salad: 100g lamb fillet, 2 cups mixed leaves, ½ cup roasted pumpkin, ½ cucumber, 6 baby tomatoes, 2 tablespoon feta cheese + 1 tablespoon olive oil
Dessert
20g of 70% dark chocolate
Disclaimer
A detox diet is not appropriate if you are pregnant, breastfeeding, elderly, have high blood pressure, are underweight and always seek advice from your dietitian or GP if you are taking any medications or have any other health conditions prior to undertaking any specific dietary regime. If you are concerned about your health, book an appointment with your GP who will advise a correct treatment plan.
