Don’t sugar-coat your meal plan

Don’t sugar-coat your meal plan

How much sugar do you consume per day? And did you know that most sugar are hidden so you aren’t even aware that you are consuming it? Here are some great ideas to help you break the unhealthy habit and eat healthier.

There’s something sweet hidden in your food and its out to get you and your waistline… Wait, what?!

According to the Human Sciences Research Council, the average South African consumes 25 kilograms of sugar and similar sweeteners a year, the bulk of which is concealed in processed foods and fizzy drinks.

It’s no wonder rates of obesity, diabetes and heart disease are skyrocketing.

In the spirit of spring, new beginnings and new bodies (well, that’s the plan anyway), meal delivery service FitChef has laid down a challenge to “dump the BS” – that is, the bread and (added) sugar, from our diets.

Want to join in and start a new journey as a healthier you? You can join in and sign up for ready-to-heat meals that contains no added sugars, refined carbs, artificial sweeteners, man-made chemical additives or refined salts.

Or you can just follow these great tips from founder and CEO of FitChef, Wayne Kaminsky:

– Eat clean

Banish processed foods and ingredients and opt for food in its most natural form whenever possible. Simple things like orange juice have added sugar, colourants and flavourants. In more complex foods, such as cereals, and sauces there can be even more artificial additives.

– Do not drink away your health

Most added sugars we consume are in juices, fizzy drinks, flavoured coffees and iced teas. Tasty alternatives include herbal teas, mixing sparkling water with a freshly squeezed juice palp and, best of all, water.

– Skip artificial sweeteners

Sweetness is a hard addiction to quit and while artificial replacements can cause a temporary high, they feed your palate’s bad habit.

– Learn the code names

Added sugars are often well disguised on ingredients lists – labelled as sucrose, corn sweetener, fruit-juice concentrates, fructose sweeteners, dextrose, or other words ending in “-ose,” – the chemical suffix for sugars. Give these products a pass.

Add flavour, not sugar, to your cooking

Spices and herbs can deliver an amazing taste without the kickback of sugar – add cinnamon or vanilla in your morning coffee instead.

– Always have ready-made meals or snacks on hand

Have a frozen FitChef ready-to-drink smoothie, nuts, dates or plain yoghurt on hand for when a craving strikes.

Those up for the challenge, can register and/or purchase an all-inclusive kit at, to start their clean eating 21-day commitment from either Monday 10, 17 or 24 September.

For more information about FitChef, follow them on Facebook, Twitter or Instagram.

is a national brand of premium free magazines available in centres across the country.

Click here

to see other Get It magazines in the network.