Sugar plays an important role in food production and preparation. We may add sugar for a little sweetness to our tea or coffee, but did you know that sugar plays an important role in food production, preparation, cooking and baking? Sugar is not used without reason – it has important functional properties. Sugar is a sweetener and preservative. With the pressure to reduce the sugar content in our foods, it is important to realise that sugar is difficult to replace in food production.
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Dads often have the reputation of being “the fun parent”.
Above: SASA Chairman Rolf Lütge presenting the sugar industry’s position on proposed SSBs tax to Parliament during public hearings in Cape Town.
Mixing foods together offers more variety. Make starchy foods part of most meals, starting with wholegrain options like whole-wheat bread for longer lasting energy.
Wholegrains, like oats, are loaded with fibre that helps maintain healthy bowel habits. Adding milk adds a good source of calcium.
A pita bread and butter beans both provide a source of longer-lasting energy.
This meal is loaded with vegetables, hidden in the tomato base and as crudités.
Animal food sources, like beef, offer good sources of protein, vitamin B12 and are considered to be better absorbed sources of iron.
Enjoying a variety of foods includes using a variety of preparation and cooking methods, as in this meal.
Lean red meat and egg are both sources of high quality protein.
Fish is lean source of good quality protein, vitamin B12 and zinc.
An animal-sourced food is a particularly good source of vitamins A,B1, B2, B3,B6, B12, iron and zinc
Both eggs and spinach offer a source of iron.
A naturally high in fat, carbohydrate and energy food – croissants are not an everyday choice, but an occasional treat.
Starchy foods, like pasta, should form a part of most meals and are a major source of energy.
Whole-wheat bread and beans both provide a source of longer-lasting energy. Skinless chicken offers lean protein and a source of iron. Animal sources of food are considered to be better absorbed sources of iron.
Avocado is a good source of monounsaturated fats, aim to include more monounsaturated fats like avocado, canola and olive oil.
Aim to always consume mixed meals, to increase variety by eating different foods from various food groups.
French toast offers a combination of a wholegrain starchy food for longer lasting energy; together with egg and salmon/ham, which supplies a high quality protein as they contain essential amino acids in the right proportions.
Fats are a concentrated source of energy. Spread the muffin with peanut butter. This legume contains beneficial polyunsaturated fats, to include in your child’s diet.
The Association for Dietetics in South Africa and two nutrition experts unpack the 2015-2020 Dietary Guidelines for Americans, looking at the similarities and differences with the South African Food Based Dietary Guidelines.
A video by Aaron Carroll of Healthcare Triage discusses the lack of scientific evidence for linking sugar and hyperactivity, and reinforces the importance of rigour in scientific trial designs.
Sugar isn’t manufactured. It really isn’t. As someone who has spent his career designing, building, operating and optimising sugar factories, that feels a little shocking to say – almost heretical.
The links between nutrition, food and health have been made for centuries; some of the early links were later found to be based on scientific fact.
Sugar has been part of our lives for centuries and can be enjoyed as part of a balanced lifestyle. This is about eating a variety of foods, drinking clean water, partaking in physical activity and maintaining a healthy body weight.
Studies have shown that people wanting to lose weight find it easier to follow a meal plan that contains sugar than a meal plan that does not.