{"id":673369,"date":"2026-07-04T12:11:58","date_gmt":"2026-07-04T12:11:58","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/673369\/"},"modified":"2026-07-04T12:11:58","modified_gmt":"2026-07-04T12:11:58","slug":"easy-food-swaps-to-reduce-upfs-without-spending-much-more","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/673369\/","title":{"rendered":"Easy food swaps to reduce UPFs \u2013 without spending much more"},"content":{"rendered":"

When Sunna Van Kampen became a father, he started turning his attention to children\u2019s diets and was shocked at what he found. \u201cAlmost 60 per cent of the UK diet comes from ultra processed foods<\/a> (UPF), but when we look at kids\u2019 lunchboxes, this rises to 82 per cent,\u201d he says.<\/p>\n

His social media posts, where he forensically measures and compares UPF and sugar content in supermarket foods, are now watched by millions. \u201cParents<\/a> are duped into buying unhealthy foods because checking labels takes time \u2013 and can be impractical with children in tow,\u201d says Van Kampen, the author of The Good, the Bad and the Healthy, host of the podcast The Unprocessed Truth, and founder of vitamin brand Tonic.<\/p>\n

He is concerned by the lack of nutrition<\/a> in the average UK diet, which some dieticians believe is contributing to the UK\u2019s short children \u2013 five-year-olds are up to seven centimetres shorter than children of the same age living in mainland Europe.<\/p>\n

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\"\" <\/p>\n

Your sleep has a huge impact on your heart health<\/p>\n

How sleep and your heart
health are linked<\/p>\n

\"\" <\/p>\n

Adults who regularly sleep fewer than seven hours are at increased risk of high blood pressure, obesity, heart attack and diabetes.\u00a0<\/p>\n

The risk of coronary\u00a0artery disease is 45 per cent higher in adults with short sleep durations at night.<\/p>\n

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LIFESTYLE<\/p>\n

4 min read<\/p>\n

\nThe bedtime habits that reduce risk\n<\/p>\n

\"SleepSleep tourism in hotel. Exhausted woman sleeps sweetly in bed in the morning \u2013 stock photo. (Photo: Getty)<\/p>\n

Consistency<\/p>\n

Keep daytime naps to less than 20 minutes and aim for seven to eight hours sleep per night.<\/p>\n

Wind down<\/p>\n

A reasonable 20-30 minute bedtime routine can include reading, light stretching, and meditation.<\/p>\n

\"AA mature man meditates in the last sun rays coming into his bedroom \u2013 stock photo. (Photo: Getty)<\/p>\n

\"Close-upCaption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF<\/p>\n

Time your exercise<\/p>\n

Vigorous exercise within three hours of bedtime can cause insomnia.<\/p>\n

The bedroom environment<\/p>\n

\"PensivePensive young Asian woman sitting on bed writing on journal in cozy bedroom. Copy space. \u2013 stock photo. (Photo: Getty)<\/p>\n

Sleeping in a bedroom with bright overhead light has been associated with a higher risk of major cardiovascular events, including\u00a0heart attack\u00a0(47 per cent higher risk),\u00a0stroke (28 per cent) and heart failure.<\/p>\n

Darken the room with blackout blinds or an eye mask, avoid blue light and leave your mobile phone outside your bedroom. \u00a0<\/p>\n

\nThe bedtime habits that reduce risk\n<\/p>\n

Food and drink<\/p>\n

Alcohol, nicotine, caffeine and large evening meals can all disrupt sleep quality.<\/p>\n

\"AOne theory is that alcohol and drugs can hijack the brain\u2019s pathways (Photo: Guillermo Spelucin\/Getty Images)<\/p>\n

\"\" <\/p>\n

Know your numbers<\/p>\n

If your blood pressure at bedtime is consistently high, consider discussing medication with your GP.<\/p>\n

Beware of snoring<\/p>\n

Sleep-disordered breathing is linked with cardiovascular conditions, so it could be time for a GP evaluation.<\/p>\n

\"YoungSeparate bedrooms is not the first step on the road to dissolution; it\u2019s the route to joint survival (Photo: LordHenriVoton\/E+\/Miljan Lakic\/Getty)<\/p>\n

\"BrainAlzheimer\u2019s can be seen on brain scans (Photo: Tek Image\/Getty)<\/p>\n

HEALTH<\/p>\n

Reflecting on the early signs of dementia<\/p>\n

Three families reflect on the early signs of the illness, which affected their parents.<\/p>\n

They include the things they missed or dismissed, what they\u2019d do differently and what they\u2019d want other people in the same position to know.<\/p>\n

\nRobert and his mother Joyce\n<\/p>\n

She fell for a scam<\/p>\n

\"RobertRobert\u2019s mother Joyce spent her last six years in a care home<\/p>\n

One of the first incidents that rang alarm bells for Robert was his mum falling victim to a suspected scam from someone selling mattresses door-to-door.\u00a0<\/p>\n

She also started to struggle with cooking and making her special dishes she\u2019d been making for decades without a problem.<\/p>\n

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LIFESTYLE<\/p>\n

5 min read<\/p>\n

Did he tell his mother?<\/p>\n

We [had] just sort of played along with everything. But on one particularly bad day, I blurted it out over the phone, \u2018Because you\u2019ve got dementia, mum!\u2019 She threatened to kill herself, which was very scary. Maybe it\u2019s something I should have explained properly to her from the get-go.<\/p>\n

JOYCE WAS DIAGNOSED WITH ALZHEIMER\u2019S IN HER EARLY SEVENTIES<\/p>\n

\"OldOld man with dementia enjoys sunny weather \u2013 stock photo. (Photo: Getty)<\/p>\n

\"\" <\/p>\n

Rosie became a carer
in her early thirties<\/p>\n

I think we missed some of the really early subtle signs.<\/p>\n

Rosie\u2019s mother was diagnosed with Young Onset Alzheimer\u2019s Disease at 58 but some symptoms, like brain fog, were put down to the menopause. <\/p>\n

She had become more forgetful, and was repeating herself, but as she had always \u201cbeen scatty\u201d it was dismissed.<\/p>\n

She became fixated<\/p>\n

It was on strange things like going to\u00a0the same buffet.<\/p>\n

Chloe was just 14 when her mum, Sarah, was diagnosed with young onset frontotemporal dementia, a rare form of the disease.<\/p>\n

\"\" <\/p>\n

Another time Sarah, who was diagnosed in her forties, forgot how to boil an egg.<\/p>\n

On Saturdays, when she\u2019d usually go shopping, she\u2019d go out and come straight back home, almost like she was forgetting
what she was going out for.<\/p>\n

Unused or unwanted subscriptions cost consumers \u00a31.6bn.<\/p>\n

Writer Sadhbh O\u2019Sullivan looked into her own forgotten subscriptions when she became a first-time buyer, and realised how much she was wasting on things she wasn\u2019t using. <\/p>\n

\"\" <\/p>\n

\"CloseAre you good at managing money (Photo:
Peter Dazeley\/Getty\/The Image Bank RF)<\/p>\n

The hidden spends that go unnoticed<\/p>\n

I\u2019d long considered myself to be quite a reasonable spender.\u00a0<\/p>\n

But the hidden costs across her bank accounts, like free trials that hadn\u2019t been cancelled and memberships for abandoned services, proved otherwise. <\/p>\n

It was full of small amounts, \u00a32.99 here, \u00a34.50 there. These small amounts added up. <\/p>\n

\nThe ghost subscriptions\n<\/p>\n

Sadhbh isn\u2019t alone. <\/p>\n

19%<\/p>\n

According to a Nationwide survey almost one in five Brits don\u2019t use every platform they pay for.<\/p>\n

The bank suggests they could save as much as \u00a3400 a year by ditching them.\u00a0<\/p>\n

4.7 million<\/p>\n

National Trading Standards\u2019 2025 research found 4.7 million people were paying for subscriptions they didn\u2019t know they\u2019d signed up for.<\/p>\n

In 2024, a government report found unused and unwanted subscriptions cost consumers up to \u00a31.6bn a year.<\/p>\n

\nHow to deal with the subscriptions\n<\/p>\n

Hunt them down<\/p>\n

Banking apps usually list your \u2018subscriptions\u2019 separately from direct debits and standing orders so you can easily spot what you\u2019re shelling out on.<\/p>\n

\"PensionersPensioners have some flexibility over the timing and payment of their state pension
(juststock\/Getty Images\/iStockphoto\/ NIPITPHON)<\/p>\n

\"AEdge will give customers cashback on debit card and direct debit spending<\/p>\n

Check everything<\/p>\n

You can be debited through credit cards, E-payment services, your mobile phone bill, Apple Pay or Google Pay.<\/p>\n

\nHow to deal with subscriptions\n<\/p>\n

\"SmilingDating apps have failed the black community, says Amber (Photo: Morsa Images\/Getty)<\/p>\n

Be honest<\/p>\n

Don\u2019t vow to use a subscription you\u2019re not going to, even if you
have good intentions.<\/p>\n

Look over 13 months<\/p>\n

Many businesses have changed from monthly to annual payments so look further back.<\/p>\n

\"AChanges are due to kick in on everything from inheritance tax to filling in self-assessment forms (Photo: Getty).<\/p>\n

\"ACustomers struggling with debts are highly likely to be in vulnerable circumstances, regulators warn
(Photo: Martin Prescott\/Getty)<\/p>\n

Future proof<\/p>\n

Make sure to track any subscriptions you have kept so you can cancel them, if need be, in future.<\/p>\n

\nDon\u2019t be afraid of phone calls\n<\/p>\n

If companies don\u2019t let you cancel online, don\u2019t fear the customer service line.<\/p>\n

With TV and broadband, call the new customer number as it\u2019s often answered more quickly.<\/p>\n

If you\u2019re happy with the service, but not the price, speak to a real person that may offer a better deal. <\/p>\n

Look for a phone number and press the \u2018thinking of leaving us\u2019 option. It\u2019s usually a fast track to a team with authority to offer bigger discounts.<\/p>\n

Donations to charity have increased dramatically<\/p>\n

But staff say many people treat their shops like a tip. <\/p>\n

Here they share the most useful donations they get, and the
ones that drive them mad.<\/p>\n

\"AA rail of clothes in a second hand vintage charity shop \u2013 stock photo. (Photo: Getty)<\/p>\n

\"\" <\/p>\n

People won\u2019t buy the current donations<\/p>\n

The quality of donations over the last year has diminished.<\/p>\n

Claire Stockman, head of retail for\u00a0St
Luke\u2019s Hospice [pictured], says many donations include used items from fast fashion like Boohoo and Primark, which they cannot sell for more than \u00a32, if at all.<\/p>\n

\nWhat the workers see\n<\/p>\n

60%<\/p>\n

of what comes into St Luke\u2019s Hospice is unsellable, Stockman says.<\/p>\n

She adds its soiled, damaged beyond
repair or smelly.<\/p>\n

Vinted<\/p>\n

Harriet, a volunteer at\u00a0Crisis in Dalston,
says people bring in clothes that are dirty and stained \u2013 things that they cannot sell
on Vinted.<\/p>\n

She also sees dirty kitchenware and technology that no longer works.<\/p>\n

It\u2019s not all bad<\/p>\n

\"TwoTwo young women shopping in a vintage charity shop \u2013 stock photo. (Photo: Getty)<\/p>\n

Harriet says they still get their
fair share of designer items.<\/p>\n

She\u2019s seen a pair of Louboutins
sell for around \u00a3400.<\/p>\n

People will buy high-end items
even if they\u2019re a little worn.<\/p>\n

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First Person<\/p>\n

5 min read<\/p>\n

The best donations<\/p>\n

There was a box donated after someone\u2019s family had passed and in it were all these medals. I researched them and the whole collection ended up going for \u00a32,340\u2026<\/p>\n

JANE THURNELL-READ, VOLUNTEER AT
THE OXFAM GENERAL SHOP IN EXETER<\/p>\n

\"\" <\/p>\n

What is a good donation?<\/p>\n

\"AA young woman chooses clothes in a fashion store and reads the labels on things while shopping at the mall. A millennial shopaholic woman tries on clothes in a fashion boutique \u2013 stock photo. (Photo: Getty)<\/p>\n

A good donation is anything new with tags on, anything that hasn\u2019t been opened, or higher quality items.<\/p>\n

Items that have been well looked after are more likely to sell and generate a better price for charity too.<\/p>\n

Harriet adds that knick-knacks and wine glasses are surprise hits in her branch.<\/p>\n

The feeling of dread that the weekend is over is all too familiar.<\/p>\n

Here, psychologists, career consultants and sleep experts give their best advice on how
to beat the gloom that the
work week is looming\u2026<\/p>\n

\"Woman(Photo: Getty).<\/p>\n

\nHow to beat the Sunday scaries\n<\/p>\n

Pave the way on Friday<\/p>\n

Psychologist Maria-Teresa Daher-Cusack says to wrap up tasks and not to leave big or difficult things for Monday. And write a to-do list for the next week so you know what to expect when you return after the weekend.<\/p>\n

\"YoungYoung man practicing meditation in nature at sunrise \u2013 stock photo. (Photo: Getty)<\/p>\n

\"\"Working from home is being blamed by some councils for the rise in fraudulent \u2018polygamous\u2019 working (Photo: Moment RF\/Getty)<\/p>\n

Get outside early<\/p>\n

Doctor Naheed Ali says getting out on a Sunday morning \u2013 not sleeping late \u2013 helps regulate the circadian rhythm that can become skewed over the weekend.<\/p>\n

\nHow to avoid Sunday scaries\n<\/p>\n

On Sunday spend time away from technology to allow yourself a personal reset away from doom scrolling.<\/p>\n

\"RelaxingRelaxing with dog on sofa \u2013 stock photo. (Photo: Getty)<\/p>\n

Rebrand your Sunday evenings from a daunting time to relaxing. Career consultant Victoria McLean goes out for dinner or reads something unrelated to work.<\/p>\n

She also doesn\u2019t check her inbox on a Sunday night as it can begin the dread.<\/p>\n

\nHow to beat the Sunday scaries\n<\/p>\n

\"SleepSleep tourism in hotel. Exhausted woman sleeps sweetly in bed in the morning \u2013 stock photo. (Photo: Getty)<\/p>\n

Sleep well<\/p>\n

Put yourself in the best position to rest by avoiding large meals, screens and caffeine.<\/p>\n

Structure your week<\/p>\n

If possible don\u2019t stack your Mondays with high-pressure tasks.<\/p>\n

\"CaucasianCaucasian mid adult patient writing a diary while recovering in the hospital ward \u2013 stock photo. (Photo: Getty)<\/p>\n

\"CheerfulCheerful aged woman, senior intern waving, saying goodbye to her young colleagues while leaving office after first day at work \u2013 stock photo. (Photo: Getty)<\/p>\n

Find the fun daily<\/p>\n

Don\u2019t just save joyful things for the weekend. On lunch breaks, try to do something you enjoy.<\/p>\n

\"The(Photo: Getty).<\/p>\n

Sometimes, you
need to listen.<\/p>\n

If the Sunday scaries are constant, listen to them. If every Sunday fills you with dread and nothing seems to quell it it\u2019s worth asking if it\u2019s the job, the culture or the career itself. No one should spend half their weekend bracing for impact\u2026 \u201d says Victoria McLean<\/p>\n

The UK has one of the most stable\u00a0electricity grids\u00a0in the world.<\/p>\n

But no country\u2019s energy system is 100 per cent secure and large-scale blackouts, although rare, are possible. <\/p>\n

Here\u2019s how to prepare, and what could happen, if we do have a blackout.<\/p>\n

\"\" <\/p>\n

The immediate effects <\/p>\n

If the UK\u2019s power went down tomorrow, these are the ways it is likely to impact you first.<\/p>\n

You\u2019d get stuck in lifts, wherever you are in the lift shaft.<\/p>\n

Trains would be stopped as the signals depend on electricity.<\/p>\n

Traffic lights would stop working on the roads \u2013 leading to congestion or crashes.<\/p>\n

Contactless payments are likely to fail.<\/p>\n

Your Wi-Fi at home would stop working and communication becomes difficult.<\/p>\n

Fridges and freezers will turn off \u2013 unless you have a standalone generator \u2013 and food will spoil over time.<\/p>\n

Hospitals and water treatment works have their own backup generators so will keep going until their supply runs out.<\/p>\n

How transport would be affected<\/p>\n

\"ThisCaption: This photograph taken on April 29, 2026 shows people charging their electric vehicles at a charging station in Kathmandu. As global fuel markets reel from the Middle East war, motorists in Nepal are increasingly turning to electric vehicles, with high demand putting a strain on dealerships. (Photo by Prakash MATHEMA \/ AFP via Getty Images) \/ TO GO WITH \u2018Nepal-Transport-Automobile-Energy\u2019 FOCUS
Photographer: PRAKASH MATHEMA
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

For EV owners that are already on the road, Professor Keith Bell, who works in electricity planning, recommends that those with an EV with reasonable charge use it as a generator, like your own store of electricity. <\/p>\n

In the case of the power system going down, petrol isn\u2019t a totally safe option as queues at petrol stations could be huge and places are likely to run out of fuel. <\/p>\n

\nThe longer term effects\n<\/p>\n

The longer the power takes to return the worse things are likely to get. In 2021 Storm Arwen physically damaged power lines across the UK.<\/p>\n

\"AWithout nuclear to take the strain, that exposure to gas is costing us dear (Photo: Catherine Falls Commercial\/Getty)<\/p>\n

\"FILECaption: FILE PHOTO: A row of electricity pylons is seen near the Frodsham on shore wind farm in Frodsham, Britain, September 5, 2023. REUTERS\/Phil Noble\/File Photo
Photographer: Phil Noble
Provider: REUTERS
Source: REUTERS<\/p>\n

During the 1977 New York blackout, which lasted 25 hours, there was civil unrest, resulting in widespread looting and arson, although intense heatwaves are thought to have exacerbated the situation.<\/p>\n

\nThings to buy now to prepare\n<\/p>\n

\"GreatThe Russian state-owned Sputnik news agency took over the BBC\u2019s radio frequency in Lebanon (Photo: Getty)<\/p>\n

Battery radio<\/p>\n

To get updates during a power cut \u2013 a car radio can be used, but in severe weather it might be safer to stay inside.<\/p>\n

Bottled water<\/p>\n

A minimum of 2.5-3 litres of drinking water per person per day is recommended.<\/p>\n

\"PlasticCaption: Plastic bottle with clean water on a blue background.
Photographer: SimpleImages
Provider: Getty Images
Source: Moment RF<\/p>\n

\"TOPSHOTA Cuban rides his bike during a nation wide blackout in Havana on 21 March (Photo: Yamil Lage\/AFP\/Getty)<\/p>\n

Wind-up torch<\/p>\n

The Government recommends opting for torches over candles, for safety reasons.<\/p>\n

\nHow to prepare\n<\/p>\n

A blackout is unlikely but we should make small changes.<\/p>\n

If possible, don\u2019t let your petrol tank run down to almost empty. Keep it over half full so you\u2019re never caught short.<\/p>\n

Always have a portable power bank, and spare batteries, to charge your phone and other essentials.<\/p>\n

As card machines could fail, keep some cash at home.<\/p>\n

To keep yourself distracted and entertained, keep board games and a pack of cards handy to play. <\/p>\n

\"\" <\/p>\n

Eight easy ways to stop
your child spending summer glued to their devices<\/p>\n

Not all screen time is bad<\/p>\n

Using screens in a way that benefits your\u00a0child\u2019s development\u00a0is key and balancing educational content and entertainment with offline activities ensures a well-rounded routine.<\/p>\n

DR GUMMER<\/p>\n

\"\" <\/p>\n

\nHow to keep your kids off screens\n<\/p>\n

\"\" <\/p>\n

Outdoor activities<\/p>\n

For younger children, try scavenger hunts, garden games and nature walks. For older ones, hikes
and biking trips.<\/p>\n

Create a schedule<\/p>\n

Designated screen-free times helps children develop a routine that balances screen use with other activities.<\/p>\n

\"ACaption: Mid adult man with eyeglasses sitting on a comfortable sofa at home, thoughtfully writing notes in a small notebook while natural sunlight illuminates the room
Photographer: Milan Markovic
Provider: Getty Images
Source: E+<\/p>\n

\"\" <\/p>\n

Family game nights<\/p>\n

It\u2019s an excellent way
to bond and develop critical thinking skills.<\/p>\n

\nHow to keep your kids off screens\n<\/p>\n

Creative hobbies<\/p>\n

Getting creative, through drawing, painting or model construction, enhances cognitive skills and offers an alternative to screens.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Social interaction<\/p>\n

Arrange playdates or group activities with friends, or for older kids try an overnight camping trip in the garden.<\/p>\n

\nHow to keep your kids off screens\n<\/p>\n

Lead by example<\/p>\n

Showing that you value offline time encourages your children to do the same.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Have a reward<\/p>\n

Implement a reward system where screen time is earned through positive behaviour.\u00a0<\/p>\n

Open conversations<\/p>\n

Discuss the importance of balancing screen time with your children so they understand the reasons behind the rules.<\/p>\n

\"\" <\/p>\n

Can following a particular diet
help prevent or delay\u00a0dementia?\u00a0<\/p>\n

Some studies suggest so. <\/p>\n

These are the eight brain-boosting foods registered dietitian\u00a0Fareeha Jay
recommends people consume as part of a weekly diet\u2026<\/p>\n

\"\" <\/p>\n

\nFoods that can cut dementia risk\n<\/p>\n

\"ACaption: A detail of cracked egg falling into the pan as woman holds egg shells in both hands.
Photographer: SimpleImages
Provider: Getty Images
Source: Moment RF<\/p>\n

Eggs<\/p>\n

They contain several nutrients thought to\u00a0support brain health, including choline, vitamin B12 and iodine.<\/p>\n

Coffee<\/p>\n

Caffeine can reduce inflammation and
slow the degeneration
of brain cells.<\/p>\n

\"BaristaBarista hand making cappuccino Coffee with espresso machine in cafe \u2013 stock photo. (Photo: Getty)<\/p>\n

\"RoastingCooking fruit and vegetables (Photor: GMVozd\/Getty Images\/E+)<\/p>\n

Broccoli<\/p>\n

It\u2019s packed with antioxidants and high in vitamin K, which is essentially for healthy brain cells.<\/p>\n

Fibre is overlooked in dementia prevention<\/p>\n

\"CookieCaption: Cookie jar, tea, wine, nuts, books, lit candles and Christmas decorations on the table. Cozy Christmas hygge at home. Selective focus.
Photographer: Jelena990
Provider: Getty Images
Source: iStockphoto<\/p>\n

To increase fibre intake, include wholegrains, nuts, seeds, lentils, and legumes.<\/p>\n

Fermented foods also support brain health by improving the gut microbiome.<\/p>\n

\t
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LIFESTYLE<\/p>\n

4 min read<\/p>\n

\nFoods that can cut dementia risk\n<\/p>\n

\"\"(Photo: Joff Lee\/Getty Images)<\/p>\n

Oily fish<\/p>\n

Your brain uses Omega-3s to build brain and nerve cells \u2013 so a diet rich in them may\u00a0slow age-related mental decline.<\/p>\n

Walnuts<\/p>\n

These improve heart health markers, which is linked to a lower risk of neurological disorders.<\/p>\n

\"VariousHealth professionals are nuts about nuts \u2013 with good reason!<\/p>\n

\"ASupermarkets report increasing demand for blueberries (Photo: RHS\/Guy Harrop)<\/p>\n

Blueberries<\/p>\n

They contain compounds which have been shown to improve blood flow to the brain, cognitive function, and memory.<\/p>\n

\nThe Mind diet\n<\/p>\n

The diet aims to reduce\u00a0dementia risk\u00a0and the decline in brain health.\u00a0<\/p>\n

It was created in 2015 by Dr Martha Clare Morris and colleagues at Rush University Medical Centre and the Harvard Chan School of Public Health.<\/p>\n

It encourages vegetables, berries, nuts, whole grains, olive oil, fish, beans, and poultry.<\/p>\n

These foods contain nutrients that promote good brain health by reducing oxidative stress and inflammation.<\/p>\n

\t\t\t\t\"\"\/<\/p>\n

While most of us know that cooking from scratch is best for our children, it\u2019s not always practical. So here is Sunna\u2019s advice on picking better quick, supermarket food \u2013 and what to avoid.<\/p>\n

Avoid the cereal aisle so your children\u00a0have better\u00a0focus\u00a0<\/p>\n

\u201cBreakfast cereal is still the default breakfast that most parents give to their children,\u201d Sunna says. \u201cBut studies show that children who eat a low GI (glycemic index) breakfast of protein and healthy fats have better attention in school. So avoid the cereal aisle and instead give your child protein and fat for breakfast. Eggs are great, or Greek yoghurt with granola, which adds fibre. <\/p>\n

\u201cCompare this with Frosties, which are 27 per cent sugar. Even Weetabix, which is just wheat with a tiny bit of sugar added, is all carbohydrate so a high GI breakfast. If your children really want cereal, I\u2019d recommend having it with Greek yoghurt or at least with double-filtered milk, which is higher protein. SuperNutrio, which is sold across supermarkets in a black carton, has double the amount of protein to regular milk (17.5g per 250ml) so is a lot healthier.\u201d<\/p>\n

Best: Eggs or natural yoghurt<\/p>\n

One to avoid: Frosties and all high-sugar, low-protein cereals<\/p>\n

\"\"Always avoid cereal in the morning <\/p>\n

How to pick better picnic foods<\/p>\n

It might be the season for picnics but not all picky bits are equal. \u201cI\u2019m really glad that M&S has recently launched minimal ingredient cocktail sausages, which are 92 per cent pork,\u201d Sunna says. \u201cThey have none of the preservatives and additives that many other cocktail sausages contain, the majority of which are only around 61 per cent pork. Sausage rolls can be as low as 30 to 40 per cent pork, because of all the pastry too.\u201d<\/p>\n

He also warns parents to beware of processed meat. \u201cSalami and Pepperami are carcinogens, so I recommend avoiding. Instead, go big on cheese. The cheese aisle is a great place for parents to shop: Cheese Strings might get a bad rap but they\u2019re fine; Babybel is good; Pilgrim\u2019s Choice has launched snacks with a red pepper dip that uses olive oil. It is hard to go wrong.\u201d<\/p>\n

Best: M&S Only\u2026 Ingredients cocktail sausages and all types of cheese<\/p>\n

Avoid: Pepperami<\/p>\n

\"\"M&S has a good range of simple ingredient picnic foods<\/p>\n

The lunchbox traps to avoid<\/p>\n

Yoghurts always explode in lunchboxes, but for parents who are determined to give them to children, beware. \u201cA lot of kids\u2019 yoghurts brands are high in sugar: Frubes and Munch Bunch classic range are 10 per cent sugar. <\/p>\n

\u201cWe stopped putting two teaspoons of sugar in our coffee or tea because it\u2019s unhealthy: how can it be okay for kids? I always give my children plain yoghurt and add berries and honey,\u201d Sunna says.<\/p>\n

He also believes many parents fall into the fruit juice trap, believing that these are healthy. \u201cMy children love apple juice, but fruit juices are so bad for us because they contain all the sugar from fruit without the fibre. A 200ml apple juice carton contains between four and five teaspoons of sugar. Even smoothies contain 75 per cent less fibre than real fruit. It\u2019s hard: we try to stick to water and milk, and when we\u2019re out for a meal and they want juice, I\u2019ll water it down to be 25 per cent juice.\u201d<\/p>\n

Best: Drink water or milk<\/p>\n

Avoid: Fruit juice and flavoured yoghurt.<\/p>\n

\"\"Swap high-sugar fruit juice for nutritious milk <\/p>\n

Some sweets have double the sugar of others<\/p>\n

Unless you\u2019re never going to give your children sweets, it\u2019s worth knowing which ones to steer clear of. \u201cIt\u2019s easy to think \u2018I\u2019m giving my children a treat so of course it\u2019s unhealthy\u2019 but some have double the sugar of neighbouring packets on the sweet aisle,\u201d Sunna explains. \u201cI let my son eat sweets occasionally \u2013 but not the worst offenders.\u201d<\/p>\n

Skittles are 74 per cent sugar and Sour Patch kids are 63 per cent, while even Candy Kittens are more than half sugar. More child-friendly are Haribo, especially Zingfest, which are 32 per cent sugar, or Fruitilicious at 34 per cent. Rowntree also do some berry hearts that are around a third sugar.<\/p>\n

Best: Haribo Zingfest <\/p>\n

One to avoid: Skittles<\/p>\n

\"\"Haribo has surprisingly less sugar compared with Skittles<\/p>\n

Better biscuits<\/p>\n

There\u2019s a similar variation with sugar in biscuits. Take Maryland chocolate chip cookies, which come in mini bags for lunchboxes: they are 5.9g of sugar in a 19.8g bag, which is almost one-third sugar. (The recommended maximum amount of sugar for children between age seven and 10 is 24 grams, which is six spoons.) <\/p>\n

\u201cBut if you buy shortbread, it\u2019s a classic biscuit that we\u2019ve never adulterated: it\u2019s just butter, wheat and sugar. Shortbread usually averages between 12 and 16 per cent sugar. Children are just as excited but it\u2019s a better choice,\u201d Sunna says. He says that in fact, rich tea biscuits are generally the least sugary \u2013 though not all children find them quite as exciting. <\/p>\n

Best: Shortbread<\/p>\n

One to avoid: Maryland cookies<\/p>\n

\"\"Shortbread has a simple recipe list compared with Maryland cookies (left)<\/p>\n

A crispy crunch without the fat <\/p>\n

When it comes to crisps, baked varieties are usually between 30 and 50 per cent lower in fat than their fried counterparts, Sunna explains. If you want a high-fat crisp, then look what oil is used: avocado oil, for example, is healthier than regular crisps. But if it\u2019s crunch you are looking for, there are other snacks. \u201cPretzels are often the lowest-fat crunchy snack, so I\u2019d recommend them.\u201d<\/p>\n

Best: Pretzels, Pop Chips, Snack-a-Jacks and baked crisps<\/p>\n

One to avoid: Standard crisps with 30 per cent fat\u00a0<\/p>\n

\"\"Swap crisps with low-fat pretzels <\/p>\n

Keep cool without sugar overload <\/p>\n

\u201cI don\u2019t want to stop my children eating all ice cream, but there are some varieties that our family avoids,\u201d Sunna says. \u201cIt\u2019s easy to think that ice lollies, especially those made purely with fruit juice, are healthy, but the sugar load varies hugely. A classic Calippo is full of sugar, with over four teaspoons at 18 grams, which is more than four teaspoons. Tesco\u2019s Valencia orange juice ice lollies have around four teaspoons of sugar, or 16.5g. A classic Mini Milk contains only a quarter of the sugar, with just one teaspoon. This is partly because of portion size, but it\u2019s lower sugar in general and satisfies the moment and the occasion.\u201d <\/p>\n

He recommends choosing ice cream wisely. \u201cA quarter of Ben & Jerry\u2019s Cookie Dough ice cream is sugar, while M&S Only Ingredients range has gone back to more traditional ways of making ice cream and is heavy on cream and much lower on sugar. I recommend the heather honey flavour, which is 13 per cent sugar and so creamy, with just a bit of sweetness.\u201d<\/p>\n

Best: Mini Milks<\/p>\n

One to avoid: Ben & Jerry\u2019s Cookie Dough<\/p>\n

\"\"Mini Milks (right) have relatively few ingredients<\/p>\n

Beware of baby fruit pouches <\/p>\n

\u201cThere\u2019s a lot of great marketing of baby and toddler snacks,\u201d Sunna says. \u201cSome fruit pouches have up to three teaspoons of sugar in one pouch and none of the fibre that is beneficial for all bodies. Babies benefit so much more from real fruit.\u201d While a lot of packaging claims \u2018no added sugar\u2019, fruit puree is naturally sweet: Ella\u2019s Kitchen Bananas and Apples contains 19.6g of sugar according to lab testing \u2013 which is closer to four teaspoons of sugar.<\/p>\n

Sunna has further concerns. \u201cI used to work for a baby food company and the pouches would be filled with food and then pasteurised,\u201d he remembers. \u201cFrom a microplastics point of view, it is heated plastic that poses a problem for our bodies, so I\u2019d recommend returning to old-fashioned glass pots.\u201d <\/p>\n

Best: Real fruit and vegetables for fibre<\/p>\n

Avoid: Fruit pouches<\/p>\n

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