1. Olivia Berry
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Ways to cut out sugar
Do you think you have a sweet tooth? Are sweets, doughnuts, chocolate and cakes
constantly on your mind? Starting to start like you? There could be a way that you can still
enjoy your sweet tooth whilst actively cutting down your sugar intake.
A lot of foods already contain a high amount of sugars. These are fruits, vegetables and
dairy. However there are a lot of foods which have sugars added by the manufacturers.
We are that used to having sugar as one of the main ingredients in our diet that we don’t
actually realize that we’re consuming it.
Sugar is added to many things that you wouldn’t instantly guess. These things include
soups, white bread, crackers, and “fat-free” diet products.
Of course a little sugar is always needed, but too much sugar can contribute to weight gain,
high triglycerides (Triglycerides are fats in your blood that the body uses for energy) and
dental cavities.
Shockingly, even condiments are high in sugars. For example, a tablespoon of ketchup
contains a teaspoon of sugar, and if you think about it, we use much more than a tablespoon
when enjoying our meals.
Other common things which contain a lot of sugar are barbeque sauce, jams, jellies, pasta
and pizza sauces and salad dressings.
Although there isn’t a safe way to completely cut sugar out of your diet, there are ways that it
can be reduced to a healthier amount.
You should always check the ingredients as some foods will of course contain natural
sugars. Look out for contents such as “Corn Syrup”, “Dextrose”, “Maltose”, “Honey” and
“Molasses”. If these products are listed then you know that sugar has been added.
It is best to be wary of condiments. Check the nutrition facts panel if you are unsure to check
how much sugar it contains. There are also sugar free options of your favorite sauces to try
instead.
You’d think that yoghurt was a perfect choice when trying to eat healthier. Its full of calcium,
protein and probiotics, however there is also a high sugar content.
You should try to look for variations which have 12 to 15 grams of sugar or less.
It’s not only the foods we enjoy that contain a lot of sugar. Our drinks do too; we often
overlook the amount of sugar in liquids because we don’t class them as foods. According to
research, the beverages we have can contribute a third of our daily calories.
We all enjoy a dessert to end the meal; however they’re often packed with a lot of sugars.
When choosing one, try and opt for fresh fruits or low calorie jellies.

2. Olivia Berry
Bread is usually a large part of our diets, so make sure to choose the right type. Try
wholemeal or breads which contain less sugars. A lot of breads contain much more sugars
than needed.
Cereals are tasty at any time of the day and are often recommended as a great way to start
the day; however you should always check their sugar contents as there is usually a lot of
sugar added. Surprisingly, a cereal like Granola, which is packed with fibers and minerals,
also contains a great amount of sugar. Stick to natural oats instead, that way you can control
the sugar.
Lastly, if you’re feel like eating something, but aren’t particular hungry, try sugar free
chewing gum. It usually contains around five calories and won’t result in tooth decay. It also
has great oral health factors because it stimulates saliva production which has been said to
reduce the risk of getting dental cavities.
Just looking online for sugar free snacks brings up a huge range of treats that you can enjoy
without the added risk of having too much sugar in your diet. A few examples of websites I
suggest are:
- Sugarfreemegastore.com
- Sugarlesstreats.co.uk
- Iquitsugar.com
Also stores like Holland and Barrat do some alternatives to your usual sugary goodies that
you would enjoy throughout the day.

3. Olivia Berry
Interviews with specialists –
Sat opposite Dr Christian Jessen who it has to be said, is looking as gorgeous as ever, it’s easy to
understand why he has melted women’s hearts all over the UK gracing their screens with his
presence on the show Embarrassing Bodies. We’re here to see what exactly goes in to helping
maintain his great physique on a daily basis.
Looking at him and taking into account his profession, you would assume that he’s the type to
calorie count and be strict on the amount of calories he consumes in a day, so it comes as a surprise
when he tells us “I don’t actually calorie count however I do keep a close eye on the fat content in
foods. I tend to stick to a low fat diet and possibly slightly under eat”.
For breakfast he will usually have “muesli or granola with either yoghurt or soya milk followed by
some fruit juice, coffee and fruit”. To change it up a little on some days he will have “a small bowl of
cereal followed by a cinnamon and raisin bagel with peanut butter.”
Next comes lunch which is a particular difficult time of day for the doctor to eat as he is usually out
filming or in the clinic. This means he will “have sandwiches or just sushi”.
When it comes to dinner time he’s more than ready to eat after his busy day so will start off with a
fish dish, most likely salmon or smoked mackerel. After this will be a chicken breast with vegetables
and of course a much needed dessert of yoghurt or jelly. This is then followed up by a gym training
session.
Having such a busy schedule, Christian finds it easy to snack during the day so will eat things like
flapjacks and the occasional chocolate bar, whilst also drinking protein shakes.
Next up we spoke to Jamie Oliver, famous for changing up kids’ unhealthy school dinners for dishes
that are much better for them. For what may have been said about him in the past, sitting in front of
us now we see a very happy and chatty family man, only too eager to tell us what he, the man we all
look up too for quick slap up meals, finds himself cooking during the week.
Unsurprisingly, Jamie hates very little, claiming anything can be nice. His schedules are usually very
hectic so he rarely has time for breakfast after cooking his children pancakes at around 7am,
however if he’s lucky he’ll grab a croissant and some fruit (his favourites being apples and
pomegranates which he can mess about with) to eat on the way.
He usually has more time for breakfast on the weekend so will start the morning off with some
soaked muesli with grated apple, dried fruits and honey. It was great to hear that on a Sunday he too
loves a good fry up and will cook the works, including bacon, sausage, eggs and tomatoes. The family
will then eat this sat watching kids TV and he’ll do his Barney impressions.
At lunch time, what he eats depends on what he’s doing that day. If he’s working in the kitchen then
there’s rarely time to eat so he will go without. However when he’s at home he will always cook,
cracking open a beer and turning up the music whilst doing so.
Jamie loves roasting his dishes and also red wine, and one of his favourite foods is fish pie which
reminds him of his childhood.
As for sweet treats and deserts, he’s not a big fan although his wife Jool’s he says is “practically

4. Olivia Berry
addicted to chocolate”. Recently she took up a detox program and gave up chocolate and coffee
which she says she feels much better for.
Rebecca Adlington has recently shot to fame following her recent success at the 2012 Olympics,
although she has been swimming properly for over ten years. Food wise her meals have to include
lots of energy being a swimmer so this means that she’ll usually stock up on carbohydrates
throughout the day.
As a child living at home with her mother, tea time would consist of lasagne, shepherd’s pie and
casseroles, on the whole quite stogy foods, but on the whole decent home cooked meals.
She tells us that it’s not a swimmers weight that is important (as it is with boxers) its their energy so
she eats around seven small meals a day.
Every morning for the swimmer consists of waking up at 5:15am and just about stomaching a small
bowl of cereal and a glass of apple juice, setting her up for a lengthy two hour swim, followed by a
second much larger breakfast which will be a huge bowl of cereal and more apple juice. Her
favourite cereals being anything for kids – rice crispies, Weetabix mini’s etc.
This helps her when spending the morning doing weights and undergoing physio.
Of course after all this she is starving so for dinner it will usually be a sandwich, of which the
fillings vary. Her favourite at the moment is ham and cheese with tomato on 50/50 bread. She
follows this with fruit and jelly to keep her full throughout yet more training.
When tea time comes around it will usually be something hearty like braising steak, pasta or
fajitas which she says is fast and easy now that she lives alone.
As you can see it is a normal diet, just lots of it. Living the lifestyle she does it is crucial she does
not become hungry as this could lead her to faint.
The only thing she’s not allowed to eat are takeaways. However she does allow herself treats
still, which include the odd glass of wine. Her biggest weakness is definitely cake, and she could
eat a whole box of them if left alone.
She also hates fish, saying that everything about them is wrong. Their smell, their eyes, their
taste, yuck!”