“Sugar in childhood linked with dementia in older age” screamed the headline. My children were eating ice cream at the time. It felt like a warning.
The headline was referring to a study comparing young children from conception until the age of two, born during rationing in England and those born just after it had stopped. When sugar rationing ended in England in September 1953, sugar intake rose from an average 41g a day up to 80g, almost overnight. Now researchers have found that those who were babies and toddlers during rationing had a 23 per cent lower chance of developing dementia.
While the message about sugar is valid, the study itself is inherently flawed, says Dr Federica Amati, author and chief nutritionist for health platform Zoe. “Nobody had their sugar intake measured. The comparison isn’t about diet; it’s about date of birth relative to a government policy. And this particular birth cohort is only in its early seventies now so the dementia cases captured so far are unusually young ones,” she explains. “Dementia isn’t one disease with one cause and changes in the brain start 20 to 30 years before anyone notices symptoms.”
However, it’s just one of a raft of studies pointing to a link between high sugar diets in childhood and health problems – from dental problems to obesity. Amati agrees that reducing sugar is important for children’s health. “It rests on teeth, on the taste preferences that get laid down in the first few years and on metabolic health. Those show up now, not in 2090.”
So what are the biggest mistakes parents make, and how can I discreetly lower sugar in my own kids’ diets?
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ENERGY NEWS
Currys and Wickes join plug-in solar roll-out
Caption: Engineer plugging in laptop cable wire to solar panels
Photographer: Westend61
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The price of plug-in solar panels is expected to drop to under £600 in the weeks ahead, with more retailers beginning to sell the renewables kits.
First steps
British company UKSOL, selling its one-panel kit for £699, has become the first supplier to meet regulatory compliance for the devices.
with a decent chance of seeing the seventh heatwave of the year in early September there is still time to start making any outlay back
(Photo: Sunphol Sorakul/Getty Images/Moment RF)
The Government estimates that a typical UK home could save £70 to £110 a year on their energy bills from plug-in solar
(Photo: Nikola Stojadinovic/Getty Images/E+)
The 460W panels are on sale through Argos and builders’ merchant City Plumbing, with more retailers expected to follow after new rules allowing sales of plug-in solar products in the UK came into force on Thursday.
Wickes and Currys join solar rush
Wickes said it would be making plug-in solar available to its customers “in the coming weeks” while Currys said it was working to make these products “available to UK households as soon as possible, including through both our website and larger stores”.
Lidl, Asda, B&Q, Screwfix and Amazon have all expressed interest in the self-install kits but are yet to offer an update on their release.
3 min read
3 min read
Price drops to come
UKSOL said pre-orders were in the “low thousands” for its £699 single-panel kit and £999 two-panel kits.
The company plans to launch four more models in October.
This will include a slightly cheaper single-panel kit, priced from £599.
The Government expects single-panel kits to “settle” between £400 and £600 as retailers roll them out.
3 min read
Watch more from The i Paper
Could plug-in solar panels cut hundreds of pounds off your energy bills? Self-install solar kits that plug directly into a standard UK three-pin socket are now going on sale for around £699, after new regulations came into force. The Government estimates households could save £70 to £110 a year, but one early adopter told The i Paper he’s on course to save more than £300. Read more about how plug-in solar works and how much you could save at the link above. #News #EnergyBills #UKPolitics #SolarEnergy #SolarPanels
♬ original sound – The i Paper – The i Paper
WEATHER NEWS
Where heavy rain and thunderstorms could hit
Caption: It’s raining heavily, wearing an umbrella during the rainy season
Photographer: sarayut Thaneerat
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Source: Moment RF
Copyright: Sy
Thunderstorms and heavy rain could hit large parts of the country over the bank holiday weekend, forecasters have warned.
New weather warning
A new yellow warning has been issued by the Met Office for heavy showers and thunderstorms which could cause travel disruption and flooding across much of England and Wales.
The warning, in place from midday until 9pm on Friday, means flooding of some homes and businesses is likely, trains may be delayed and car journeys may take longer.
Analysis
2 min read
Big Read
5 min read
Where could be affected?
The thunderstorm warning covers most of Wales plus southwestern and northwestern England and both the East and West Midlands.
Yorkshire and Humber could also be affected, as could much of eastern and central England, as well as London.
Thunderstorms will bring 10-20mm of short-lived rain in a few places with the potential for 30-40mm where there are repeated downpours, the Met Office said.
Fresh flood alerts
Meanwhile, fresh flood warnings and alerts have been issued after dozens of homes were damaged by flood water following widespread drought conditions.
Caption: YORK, ENGLAND – DECEMBER 10: An general view of the River Ouse and water flooding riverside properties on December 10, 2025 in York, England. Flood warnings were issued on Tuesday along the River Ouse and River Derwent, where water levels were already high in the flood-prone region before the arrival of Storm Bram brought additional rainfall. (Photo by Christopher Furlong/Getty Images)
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Source: Getty Images Europe
Copyright: 2025 Getty Images
Caption: Heavy rain fall in Cambridge today. Many parts of southern England expected to get some heavy rain fall with some areas experiencing some flooding. Photo released 27/08/2026
Photographer: James Linsell Clark / SWNS
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As of Friday lunchtime, there was a warning for expected flooding at Walverden Water at Nelson, Lancashire, while 10 areas were covered by Environment Agency flood alerts, meaning floods are possible.
An unsettled weekend
The unsettled weather is set to continue through Monday.
Some sunny spells are expected to be mixed with more heavy rain and possible thunderstorms.
Fresh westerly winds will also make it feel blustery.
Scotland is likely to be wettest on Monday while England and Wales can expect some sun and showers.
Explained
2 min read
The latest as extra police deployed to Middlesbrough
Hundreds of extra police officers have been drafted in after a series of deadly incidents in Middlesbrough.
Caption: Police officers at the scene on Birchington Avenue, Grangetown, near Middlesbrough, where Valentina Foster, aged seven, and Natalie McDonald, 34, died following a fire at an end-of-terrace property on Wednesday morning. Police are not ruling out a possible link between the fatal house fire and a crash on the A66 less than two miles away that killed seven people. Picture date: Thursday August 27, 2026. PA Photo. Cleveland Police said two men, aged 23 and 31, have been arrested on suspicion of murder and they remain in police custody following the fire. Photo credit should read: Owen Humphreys/PA Wire
Photographer: Owen Humphreys
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Copyright: pa media
Series of violent incidents
A spate of violent incidents has occurred in Middlesbrough in recent days:
On Saturday, a head-on car crash killed two police officers and five young men.
On Wednesday, a house fire claimed the lives of a seven-year-old girl and her aunt.
Other reported incidents have included a stabbing and properties being rammed by cars.
Videos shared on social media appeared to show several cars on fire at a vigil on Thursday night for one of the men killed in the crash.
Multiple blazes
The house fire in Grangetown, east of Middlesbrough, on Wednesday killed Natalie McDonald, 34, and seven-year-old Valentina Foster and injured four others.
Caption: MIDDLESBROUGH, ENGLAND – AUGUST 26: Extensive damage is seen at the scene of a house fire on August 26, 2026 in Middlesbrough, England. Cleveland Police have launched a murder investigation after a fatal house fire in Grangetown, Middlesbrough, left two people dead and four others hospitalised in the early hours of Wednesday, 26 August 2026. Investigators have stated they are keeping an open mind and cannot rule out links to wider organised crime. (Photo by Ian Forsyth/Getty Images)
Photographer: Ian Forsyth
Provider: Getty Images
Source: Getty Images Europe
Copyright: 2026 Getty Images
Caption: GVs of a field at Haswell, County Durham, where cars were torched at a memorial event for Michael Cahill, one of the men who died in the VW Passat in the A66 crash. Picture date: Friday August 28, 2026. PA Photo. Photo credit should read: Tom Wilkinson/PA Wire
Photographer: Tom Wilkinson
Provider: Tom Wilkinson/PA Wire
Source: PA
On Thursday evening, videos shared on social media seemingly showed several cars on fire in Haswell, County Durham, at a vigil where balloons were released in tribute to one of the men killed in the A66 crash.
Investigations ongoing
Local police have not ruled out a link between the crash and the fatal house fire.
Several arrests following the crash are reportedly part of investigations into alleged organised crime.
Meanwhile, two men have been arrested on suspicion of murder in connection with the house fire.
5 min read
Car torching ‘unacceptable’
Meanwhile, Durham Constabulary said the behaviour of the crowd who set fire to a number of cars was “completely unacceptable”.
Police were called out to a private field shortly after 5.30pm on Thursday, where five vehicles were wrecked as a large crowd gathered to release balloons, flares, and fireworks.
Nobody was injured and the officers deemed it safest to let the vehicles burn-out. No arrests were made in connection with that incident.
Caption: GVs of a field at Haswell, County Durham, where cars were torched at a memorial event for Michael Cahill, one of the men who died in the VW Passat in the A66 crash. Picture date: Friday August 28, 2026. PA Photo. Photo credit should read: Tom Wilkinson/PA Wire
Photographer: Tom Wilkinson
Provider: Tom Wilkinson/PA Wire
Source: PA
Watch more from The i Paper
Cars have reportedly been set on fire in Peterlee in a vigil for a man who lost his life in the tragic A66 crash. The incident took place at the site of a balloon release thought to be a tribute to one of the victims, Michael Robert Cahill. Cahill, 23, died in the motorway crash last weekend near Middlesbrough alongside four other civilians and two police officers. #News #UK #middlesbrough
♬ original sound – The i Paper – The i Paper
200 extra officers on the ground
Amid the incidents, which local MP Andy McDonald described as “terrorism”, councillors revealed 200 extra police officers from forces including the National Crime Agency were helping under-pressure Cleveland Police staff with investigations.
Caption: Police officers at the scene on Birchington Avenue, Grangetown, near Middlesbrough, where Valentina Foster, aged seven, and Natalie McDonald, 34, died following a fire at an end-of-terrace property on Wednesday morning. Police are not ruling out a possible link between the fatal house fire and a crash on the A66 less than two miles away that killed seven people. Picture date: Thursday August 27, 2026. PA Photo. Cleveland Police said two men, aged 23 and 31, have been arrested on suspicion of murder and they remain in police custody following the fire. Photo credit should read: Owen Humphreys/PA Wire
Photographer: Owen Humphreys
Provider: Owen Humphreys/PA Wire
Source: PA
Copyright: pa media
4 min read
‘This is terrorism’
People are saying they are going to their shops and not feeling safe to do so and feeling trapped in their own homes. That is just unacceptable. This is terrorism and we’ve got to have an appropriate response to deal with the people who are causing such mayhem in our communities and to allow people to lead their peaceful lives.
andy mcdonald, labour mp for middlesbrough and thornaby east
How to be more grateful for daily life in five easy steps
Gratitude
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
This can be long lasting if we make gratitude a regular habit.
We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Caption: Two adult brothers enjoy a warm embrace in a sunny park. They stand beside a decorative fence surrounded by lush greenery, showcasing a strong bond and happiness in the moment.
Photographer: Beatriz Herrera
Provider: Getty Images
Source: iStockphoto
Copyright: beatrizherreragonzalez@gmail.com
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Journal
Our brains are very receptive and what we read or write can alter our emotional system.
Caucasian mid adult patient writing a diary while recovering in the hospital ward – stock photo. (Photo: Getty)
‘One question is how to achieve such a longevity hack when most of us have relationships that unsettle us,’ says Dr Amir Levine (Photo: Oliver Rossi/Getty)
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
Exercise with people you love (Photographer: Morsa Images/Getty/Digital Vision/Abel Mitj? Varela)
Caption: Group of Happy Asian senior women friends shopping and having lunch at restaurant on summer holiday vacation. Healthy elderly woman enjoy outdoor lifestyle meeting and eating food together.
Photographer: CandyRetriever
Provider: Getty Images
Source: iStockphoto
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Leon Poultney, a writer who specialises in cars, gives his EV recommendations, and the ones that should be avoided.
Renault 5 E-Tech
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
4 min read
Mercedes-Benz CLA
A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
2 min read
Porsche Macan GTS
It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
Kia EV 9
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
MG IM6
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
BYD Dolphin Surf
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
Leapmotor T03
It attempts to wow with tech, much of which hinders, rather than helps.
There’s no tangible benefit over mounting your phone to the dash.
Simply an average driving experience, adequate range and slow charging speeds.
2 min read
The kitchen gadgets and products a food editor swears by, all under £25
The kitchen gadgets under £25
Caption: best kitchen gadgets
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
5 min read
The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book Attached, explains why we behave the way we do in love.
Caption: Happy woman walking with male partner in vineyard during sunset. Elderly couple are touring in field against sky. They are enjoying during weekend.
Photographer: Morsa Images
Provider: Getty Images
Source: Digital Vision
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Side view of affectionate happy couple sitting in the cozy cafe. – stock photo. (Photo: Getty)
Son’t assume your partner knows how you think (Photo: ljubaphoto/Getty/E+)
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
Unhappy married couple facing away from each other in a quiet home, concept of emotional distance, loneliness in relationship and family problems – stock photo. (Photo: Getty)
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Caption: Happy couples talking while walking embraced during spring day in a meadow.
Photographer: skynesher
Provider: Getty Images
Source: E+
Candid shot happiness and togetherness Asian mother supporting daughter try to standing and walking first time and positive emotion – stock photo. (Photo: Getty)
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Caption: Financial problems. Worried middle-aged woman holding utility bills, managing monthly household budget, sitting on bed feeling anxious. Cost of living concept
Photographer: MementoJpeg
Provider: Getty Images
Source: Moment RF
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
Frustrated lonely shy guy sitting apart of others teenagers – stock photo. (Photo: Getty)
What to do
Build a community that works for your temperament and gives you regular, reliable moments of connection.
You can still be kind to people while not treating them as someone who belongs in your inner circle.
Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
No more orange juice. (Photo via pixaby)
It’s estimated ultra processed foods make up at least half of the average UK diet (Photo: Getty)
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
Caption: Gail’s croissant
Image taken from https://gails.com/collections/breakfast/products/croissant
Croissants
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
It is mostly carbohydrate and without protein or fibre, it is digested quickly, leaving you feeling hungry.
Caption: Toasted bread and white background
Photographer: Daniel Tamas Mehes
Provider: Getty Images
Source: iStockphoto
Copyright: Minden jog fenntartva!
Yakitori’s on the menu at the Japanese restaurant – but what exactly is it? (Photo: Reuters)
Sushi
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Sarawak laksa is one of many varieties of this noodle soup (Photo: Tham Kee Chuan/Getty)
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Pizza
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Best pizza in Britain named – and owner reveals the secret to its success (Photo: James Linsell Clark/SWNS)
The Government has announced that the sugar tax will be extended to milkshakes (Photo: Scott Suchman)
Smoothies
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
‘Aged 14, I started what I considered to be my own little business selling confectionary,’ writes Beauty Dhlamini (Photo: Getty)
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
Which yoghurts are the best options? (Unsplash)
Caption: BANGKOK, THAILAND – OCTOBER 17: A “KT Herbalist”, a Kratom cocktail made from Kratom, coffee and siamese herbs is seen at Teens of Thailand, a bar in Bangkok’s Chinatown on October 17, 2021 in Bangkok, Thailand. In April 2021, the start of Thailand’s third and most deadly wave of the COVID-19 pandemic, the Thai government banned the sale of alcohol in restaurants and bars, crippling the already suffering food and beverage industry. With a lack of government aid and support, some bars have shuttered their doors in hopes of reopening post-lockdown, while others shuttered their doors for good. But six months into Thailand’s most recent lockdown, Niks Anuman-Rajadhon, owner of Teens of Thailand, a gin bar located in a renovated shophouse in Bangkok’s Chinatown, decided that instead of waiting for the government to allow the sale of alcohol again, they would take advantage of Thailand’s recent legalization of Kratom. Kratom is a locally grown herbal drug with mild opioid and stimulant effects and was reclassified from a type-5 narcotic to a legal-to-grow herb in August 2021. While Thailand prepares for a tentative reopening on November 1st, the alcohol ban and curfew are set to continue, leaving business owners questioning if the country can revive its suffering tourism industry. (Photo by Lauren DeCicca/Getty Images)
Photographer: Lauren DeCicca
Provider: Getty Images
Source: Getty Images AsiaPac
Alcohol
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
Add beans, lentils or shredded chicken to your vegetable soup and pasta.
Thicken your smoothies with Greek yoghurt, chia seeds and oats.
Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
Have alcohol alongside a balanced meal containing protein and fibre.
Amati says that for parents of younger children, the single most positive thing they can do is to drop sugar-laden “follow-on” and “growing-up” milks.
“The National Health Service, Scientific Advisory Committee on Nutrition and the World Health Organisation all agree they’re unnecessary,” she says. For the third of 18-month-olds who drink them, they supply half of their free sugar intake. “Water and milk are the only drinks for infants,” she says.
Rather than “rationing” our children, she recommends replacing it with healthier food. “A diet with enough good in it squeezes the rest out without anyone having to play sugar police. What children need is patient, unpressured exposure to the harder flavours like broccoli, lentils, olive oil, plain yoghurt. It can take 10 offers before a food is accepted. Most of us stop at three,” she explains.
She advises I focus on frequency, rather than quantity of sugar. “Every sugar exposure drops the pH in the mouth for 20 to 40 minutes, so it’s the grazing that does the damage, not the pudding. The same biscuit eaten at the end of lunch and eaten alone at four o’clock are not the same event for a child’s teeth,” she says.
I set out to make sensible swaps that won’t cost money and will teach good habits that will, hopefully, set them up for the future.
Swapping ice cream for frozen milkshake
It’s been a hot summer and frozen snacks have played a larger part in our diet than usual. We’ve swapped shop-bought ice cream for making our own lollies by freezing milkshakes.
I blend milk, bananas and frozen strawberries or blueberries (which are significantly cheaper than fresh and keep the drink cool enough to be refreshing). Each time, I make enough milkshake to fill up half a dozen lolly moulds. My children have got involved with the blending, which always makes them more inclined to eat their food.
Dr Amati says this is an upgrade from most shop-bought ice cream that carries “emulsifiers, stabilisers, flavourings and a much higher free sugar load. Yours has three ingredients you can name.” She cautions about portions. “Blending breaks down the structure of the fruit, so the sugars are released from the food matrix and behave more like free sugars. Intact fruit slows its own absorption; blended fruit doesn’t.”
I hadn’t realised that the milk is a huge positive in a frozen milkshake lolly. “Calcium and casein buffer acid in the mouth, which protects teeth. The fat and protein slow the sugar release. A blended fruit-and-milk drink behaves quite differently from blended fruit on its own,” she says.
She suggests that 150ml “treated as a nutritious pudding, rather than a drink, is a genuine upgrade on the freezer aisle.”
Taste verdict: An average 9/10 from the children.
Cost saving: Frozen strawberries at £3 per packet (Tesco), milk £1.20, and three bananas at 49p makes 14 lollies for £4.69, compared with Twister mini lollies at £4.90 for 14. A saving of 21p per lolly.
Swapping biscuits for healthy cake
We usually save cake for rare occasions, but I figure that if I make it healthy then it can swap with some of the biscuits which we keep in the cupboards. I substitute banana and dates for refined sugar and add in ground almonds for protein.
I feel smug about having created a cake with no added sugar but Amati reminds me: “You haven’t taken the sugar out. Dates are roughly 65 per cent sugar and blended into a batter those sugars count as free sugars, same as the caster sugar you replaced.” But she does say that this is a more healthy way of eating cake. “There is fibre from the dates and banana, fat and protein from the almonds. That combination slows digestion, creates a gentler blood glucose response and keeps everyone full for longer.
“You’ve also added potassium, magnesium and vitamin E, which caster sugar contributes nothing of. So it’s a nourishing cake rather than a healthy food, and that’s exactly the right thing for it to be. Cake is allowed to be cake.”
Dr Amati recommends adding savoury snacks into our diet too. “The best children’s snacks are fruit, cheese, oatcakes, yoghurt, veg and hummus, because they’re cheap, they involve chewing, and they don’t need a label read.” Zoe makes its own snack bar, too, though Dr Amati says for children she reserves these for out-of-the-house situations.
Taste verdict: Mixed: a 9/10 from my eldest and me but my youngest did not like it.
Cost saving: Bananas 49p, Dates £1.40, Ground almonds £3.40, eggs 80p. At a total of £5.89, this was more expensive than a tub of millionaire’s from Sainsbury’s at £3, but it felt worth it with a very simple ingredients list.
‘I substitute banana and dates for refined sugar and add in ground almonds for protein,’ writes Genevieve
Swapping shop-bought bread for home-made
My husband Mark used to make bread frequently, and somehow as life gets busier our bread machine gets forgotten. Yet it’s delicious and waking to the smell of fresh bread is genuinely quality-of-life improving. I’m always shocked by how much sugar is in supermarket bread and I’m keen to start enjoying the real deal.
I, however, haven’t really experimented with the bread machine before. I use Mark’s recipe and somehow create a brick. This one’s going to take me a bit of practice but it will be worth it.
Taste verdict: Inedible, but I know from past experience this becomes 8/10 with practice.
Cost: A huge saving. Homemade bread costs 70p per loaf compared to £2 for supermarket bought, a saving of £475 per year.
Swapping shop-bought pasta sauce for home-made
I’m a big fan of a tomato and mascarpone pasta sauce. We have an M&S garage around the corner: it doesn’t sell actual mascarpone but sells the ready-made sauce and, when time is pushed, I’ll grab it. But I know that when I take the time to make my own it’s delicious – and very simple. And it has no added sugar. The same, of course, applies for most sauces, including the mild curries that our children have started enjoying, so my husband Mark, who cooks a lot, has started making korma sauce too.
Taste verdict: 9/10 – of course the homemade versions are better.
Cost: £2.35 – a saving of 20p. Tomatoes 85p, half a tub of mascarpone £1.20 and basil 30p compared with shop bought pasta sauce, £2.55.
Swapping cereal for eggs
During term time our children frequently eat eggs for breakfast but our leisurely mornings this summer have thrown our egg habit. Instead, the children have been eating high-protein, very low-sugar Surreal cereal. It’s not cheap (£4 for eight servings) and I’m excited to return to eggs: scrambled, omelette, dip dips or splat eggs, as my children call fried eggs.
Dr Amati recommends checking all cereal labels carefully. “Swap high-sugar cereals for plain porridge or wheat biscuits, with berries or sliced banana for sweetness,” she says. “Check the label on anything marketed to children – several “healthy” children’s cereals run above 20g of sugar per 100g.”
Taste verdict: 10/10
Cost: It’s 80p for two eggs, compared with 50p for a 30g serving of Surreal cereal so it is more expensive
Conclusion
We haven’t given up all sugar in our diets – there’s no way my children would let me – but we have cut down on UPFs (ultra-processed foods) in the process of reducing free sugars, which feels much healthier all round.
I’m keeping Dr Amati’s advice in mind: “I avoid added sugar sauces and soft drinks at home and focus on fresh whole fruit. We do have ice creams and sweets at home but they’re eaten as part of a meal instead of in isolation.”
Now, I just need to keep it up.