Sugar Swaps That Don’t Taste Like Homework

Why it matters (quick science): Added sugar spikes blood glucose → quick energy then mood/energy drop. Pairing with protein slows the rise.

How to do it (2 steps):

1. Spot hotspots (drinks, sauces, some bars).

2. Pair or swap with options that satisfy longer.

5 Easy Swaps:
💡 Soda → sparkling water + splash of juice
💡 Candy → fruit + nuts or cheese
💡 Flavoured yogurt → plain + fruit + drizzle honey
💡 Dessert → dark-choc rice cakes or frozen grapes
💡 Breakfast → oats + PB + banana

Label Basics:

• Ingredients listed most→least.

• Added sugar (panel) ≠ natural sugar (fruit/milk).

• Aim ≤8–10 g added per snack when you can.

Troubleshooting:

• “Cravings hit hard” → eat real meals (protein/fibre) earlier; don’t go too long without food.

• “All-or-nothing thinking” → plan dessert on purpose 1–2×/week.

Checklist:
✔️ Swap one sugary drink/day
✔️ Protein pair with sweets
✔️ Check added sugar on 3 snacks
✔️ Keep a dessert that truly satisfies

Mini-Guide (save/share):
Pair sweet + protein. Choose swaps you actually enjoy.