How Much Sugar?

My food plan

  • 10 Jan 2011 2:55 AM
    Message # 492540

    Thought it might be a nice idea to share a typical week day in my food plan - would love to hear what you think, any ideas to improve it etc.

    Some things to know about me: I train around 5-7 times a week (a variety of activities, bootcamp, running, basketball and volleyball), I'm in my late 20s, I gave up sugar on Boxing Day.

    5.20 am - Breakfast 1: Protein shake, 1-2 wholemeal pancakes (1 cup flour, 1 cup milk, 1 egg, makes 6-8 pancakes), half to 1 banana

    8.00am - Breakfast 2: 1 wholemeal pancake or wholemeal english muffin with poached egg and/or 2 small rashers of bacon, glass of lite milk (am working my way back to fat milk, find it still makes me a bit bloated).

    10.00 am - Snack: Carrot or 2 saladas (ie 8 little squares)

    12.30pm - Lunch: 100g chicken breast (baked in the oven), half tin of 4 bean mix, 1 pack Heinz Steam Fresh Vegies, 30mls home made dressing (olive oil, white wine vinegar and Tuscan spices), can or small bottle Coke Zero

    2.30-3pm ish - Snack - Plain rice crackers, peanuts or almonds

    6.00pm - Snack: Piece of wholemeal or similar toast with butter or English muffin.

    7.30pm - Dinner: Beef and Vegie stirfry with noodles, soy sauce and egg for flavour/ homemade chilli con carne (still working on getting the spices & flavours right, as was using a recipe mix previously)/chicken burger with vegies/wholemeal pasta with beef mince.

    9.00pm - Glass of lite milk.

    This is a fairly typical day for me (during the week) - sometimes I may not eat all the snacks or have the glass of milk at night. And of course, there are the nights I really don't want to cook. This means we usually eat something like fish and chips (no sauce!), meat pies (again no sauce, but actually quite tasty without!) or something similar.

    I find it challenging to be this structured on the weekend - I usually get breakfast sorted (often its poached eggs with bacon and pancakes, but depends on if I'm training), but lunch tends to be where it falls apart because I'm out and about. Dinners are generally a bit more indulgent, but still tend to be low sugar.

    When I was on the sugar bandwagon, almost all of my snacks were chocolate, lollies, ice creams biscuits etc. I also had a big thing for tomato sauce.

    Love to hear your feedback and I hope that this might be useful for someone.


  • 11 Jan 2011 3:55 AM
    Reply # 493329 on 492540
    Hi Steph and welcome!  I see no problem at all with your eating plan.  The only things I would watch and look out for is that some tins of beans actually contain sugar as a preserative, so make sure your 4 bean mix doesn't have added sugar.  Also check your protein shake.  My hubby is taking a protein shake as well it it contains sugar sucralose and although it's not on the danger list it's in the your call list so I would be checking what sort of sugar is being used.  Also bananas contain a bit of sugar so just make sure that all your sugar is within your daily limits.  Bananas also contain a lot of calories but as you mentioned your tain I wouldn't see a major problem with that.
  • 16 Jan 2011 12:52 AM
    Reply # 496661 on 492540

    Hi Janelle,

    Thanks for your feedback. I checked my 4 bean mix and yes it does have sugar listed as an ingredient. However when I look at the nutrition info, it's 2g/100g, so I think this is ok - what do you think? And you were right with the protein shake - it does contain sucralose :( . I think I'm going to stick with it though because its quite a reasonable product otherwise.

    As for the banana ... I'm not super concerned about the calories, but the sugar content is potentially an issue. The reason why I eat bananas is because I find they release energy quickly for me, which is what I need for training. I've tried to find alternatives, but not had a great deal of luck. Any ideas?


  • 19 Jan 2011 11:22 PM
    Reply # 502277 on 492540
    Hi Steph, bananas are actually quite good for training and working out, which I wouldn't worry about with all the training you do.  As for the 4 bean mix, you can just rinse and wash the beans before you use them which should be OK too.  I wouldn't see any problem in the protein shake as long as you are happy to take it.
  • 19 Feb 2011 7:48 AM
    Reply # 529072 on 492540

    Hi there,

    since I have eliminated sugar from my diet, which was about 3 months ago, my asthma seems to have dissapeared. I was only ever a mild asthmatic but rarely now do I ever ever feel symptoms of asthma.

    Anyone else have a similar experience ? 

  • 21 Feb 2011 5:48 AM
    Reply # 529966 on 529072
    Nick Williams wrote:

    Hi there,

    since I have eliminated sugar from my diet, which was about 3 months ago, my asthma seems to have dissapeared. I was only ever a mild asthmatic but rarely now do I ever ever feel symptoms of asthma.

    Anyone else have a similar experience ? 

    Nick ... there's quite an interesting paper about to be published on the link between Asthma and fructose .... see: --- it concludes there is an association between fructose consumption by pregnant mothers and risk of severe asthma symptoms in 6 and 7 year olds.  I suspect the mechanism relates to fructose's effect on nitic oxide (the stuff we use to dilate blood vessels) ... I'll do a blog post on it soon.



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