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Avoid mid-morning slumps and sugar cravings with these healthy swaps. Check out our recipes and healthier substitutes which are easy to buy or make at home.

Breakfast

Swap the sugary cereal for a more wholesome breakfast. Cereals are often full of added sugars (also known as refined sugar) and unhealthy fats. Some easy swaps can make you feel fuller for longer and also you’re less likely to face the mid-morning slump! Try these swaps…

  1. Porridge oats – Simply warm with milk and add your toppings! Just avoid those with added sugars like golden syrup. Here's a recipe for a Banana and honey porridge.
  2. Switch from white toast to wholegrain versions like multi-seed, granary, soya and linseed, which are more filling for longer lasting energy.
  3. Instead of jam try mashed or chopped banana or a nut butter like almond or unsalted peanut butter.
  4. Eggs on toast or with grilled tomatoes, or for a more filling brunch try our Californian style eggs recipe.

Snacks

Avoid those salty crisp cravings or sugar boosts when you’re hungry between meals. Try drinking a large glass of water first, you could be mistaking hunger for thirst. Remember, if you don’t have unhealthy snacks in the house, you won’t be able to eat them! Try these snack swaps…

  1. Small portions of unsalted mixed nuts
  2. Chopped up vegetables with humous or low-fat dip
  3. Roasted chickpeas are loaded with fiber and magnesium. Try our recipe that has a little kick to it.
  4. Yogurt and fresh fruit for a sweeter tooth

Drinks

Sugary and fizzy drinks don’t just cause tooth decay, but can really drain your energy and lead to obesity. A quarter of the sugar kids have every day comes from sugary drinks – cut back by making these easy swaps.

  1. Make your own milkshake – traditionally these are very sweet, but make your own with your own choice of milk (dairy or non-dairy), with fruit, veggies and other fiber-rich, lower sugar options. Try a tropical smoothie with a fruity kick.
  2. Green or black tea can give you an energy boost that you might need to keep you going throughout the day, it also contains beneficial heart-healthy antioxidants!
  3. If you’re looking for something more thirst quenching, try blending your own juices with water and avoid adding any extra sugars. Try this refreshing watermelon drink.
  4. For a kick of subtle sweetness with the added health benefits of probiotics, grab a low sugar kombucha. Meet KTea who supplies our Guernsey stores… 

Sweet Treats

Enjoying an occasional sweet treat is perfectly healthy. However, excessive consumption can increase risk of serious health conditions. There are plenty of alternative options to help with cravings that also contain antioxidants.

  1. Dried fruits are a concentrated source of sweetness that deliver more nutritional value than sweets. Try small amounts of unsweetened dried strawberries, mango, or apples as a snack.
  2. Homemade energy balls or breakfast bars pack a wealth of nutrients. Try this recipe, which balances sweet ingredients with protein-rich oats.
  3. Dark-chocolate is antioxidant-rich and a great way to satisfy your candy cravings. Try this 85% dark from our Fairtrade range: Co-op Irresistible Fairtrade 85% Cocoa Dark Chocolate 100g.