When it comes to adopting a low-sugar lifestyle, fruit and fructose are topics that leave many people puzzled.

Should you include fruit if you’re cutting back on sugar? Does fructose lead to weight gain? Aren’t all sugars harmful? How much is safe to have daily? Which fruits are higher or lower in sugar?

Honestly, there’s so much conflicting advice out there that it can feel overwhelming—so I’ll do my best to keep this explanation clear and straightforward.

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Fructose is a naturally occurring sugar present in fruit (and in smaller amounts in vegetables). But does this mean fruit should be off-limits when following a reduced-sugar plan? My view is absolutely not.

Fructose has received a bad reputation recently, mostly because excessive intake has been linked to weight gain and cardiovascular issues. But the main culprits are the concentrated, artificial sources of fructose—like high-fructose corn syrup and crystalline fructose—commonly found in sodas, sweetened juices, and candy. These man-made forms don’t exist in nature, so our bodies process them differently than the natural fructose found in whole fruit.

In contrast, the fructose in fruit is naturally packaged alongside other sugars, plus fibre, vitamins, minerals, pectin, and enzymes. This combination helps your body break it down in a much more balanced and health-supportive way.

So, while it’s wise to be mindful of your total fructose intake, there’s no reason to cut fruit out of your diet. On the other hand, I’d also caution against believing the trend that any sugar is fine as long as it’s not fructose. The truth is that all sugars, when eaten in excess, can have negative effects on your health.

Still, it’s useful to know which fruits and vegetables contain more fast-releasing sugars, especially if you’re watching your blood sugar or managing your weight. Generally, 2–3 servings of fruit daily is a healthy target—enough to provide fibre, minerals, and vitamins without going overboard.

Sugar Content in Fruits & Vegetables
Simply put, some fruits and vegetables are richer in quick-releasing sugars than others, so they’re best eaten in smaller amounts. Examples include starchy veggies like potatoes, parsnips, swede, and yams, as well as sweeter fruits such as bananas and grapes.

Porridge Oats (cooked or raw) – Prepare with water or your choice of milk. Boost the nutrition by adding chopped nuts or ground seeds for protein and healthy fats. For natural sweetness, try cinnamon or fresh fruit like grated apple or berries.

Muesli/Granola – Many store-bought mueslis and granolas are high in sugar because of added dried fruit. Look for sugar-free versions with no dried fruit at your local health store. Pick one that’s oat-based with plenty of nuts and seeds, or create your own mix. For granola lovers, Lizzie’s Granola is a tasty low-sugar choice, available in health stores and SuperValu. Serve with milk or natural yogurt and top with your favorite fruit. You can also try my easy homemade granola recipe below—it’s delicious and simple!

Wholegrain Cereals – Opt for cereals made from whole grains like wholewheat, buckwheat, rye, millet, or quinoa. Always check the label for sugar and fibre content (guidelines below). [Click here to see my top store-bought cereal picks, e.g., Weetabix.]

Ways to Enhance Your Cereal:

• Add 1–2 tablespoons of chopped nuts or ground seeds for extra protein and healthy fats.
• Sweeten with low-glycemic fruits like apple, pear, or berries for extra fibre and vitamins.
• Sprinkle in spices like cinnamon, nutmeg, or ginger for more flavor.
• Choose store-bought cereals or mueslis with under 5g sugar per serving and at least 3g fibre per serving.

Cooked Breakfasts

Eggs – Starting your day with eggs is an excellent choice. They provide protein and nutrients that support mood and keep you fuller longer than cereal. Cook 1–2 eggs any way you like, served with wholegrain toast (optional) or oatcakes. Add veggies like tomatoes, mushrooms, spinach, avocado, or asparagus for extra fibre and vitamins. I love poached eggs with sliced avocado and cherry tomatoes, drizzled with balsamic vinegar!

Fish – Smoked salmon, haddock, or kippers served over steamed spinach with a splash of olive oil makes for a nutritious breakfast.

Pancakes – Try my sugar-free power pancake recipe. They’re quick, easy, and balanced, made with oats, eggs, cottage cheese, cinnamon, and blueberries. Absolutely delicious!

On-the-Go Breakfasts

Smoothies – Smoothies are perfect for breakfast on the move. Use low-glycemic fruits like berries, and add protein and healthy fats with ground nuts or seeds such as flax, chia, or hemp. Natural whole-milk yogurt adds protein too, or try plant-based alternatives like almond or oat milk. Check out my LOW GI Supercharger Smoothie Recipe!

Nut Butter – Spread a couple of teaspoons of almond or cashew butter on oatcakes, apple slices, or wholegrain toast for a quick and filling option.

Yogurt – A few tablespoons of natural yogurt topped with fruit and a tablespoon of ground seeds makes a quick, nutritious breakfast. Whole-milk natural yogurt is ideal as low-fat yogurt can taste bitter and be less filling. Choosing a probiotic yogurt also supports digestive health.

Nuts – A handful of nuts with a piece of fruit is a handy grab-and-go breakfast. It’s lighter than the other options but very convenient for busy mornings or eating at your desk. Much healthier than a breakfast bar!

The kids have only been back at school a couple of weeks, and you may already be feeling a bit stuck on what to pack in their lunch boxes! With everything else on your plate, it’s important to stay practical and organised so that preparing school lunches doesn’t become just another stressful task. It can be tempting to give your child whatever they want to keep them happy, but remember: food is fuel for both body and brain. Providing the right type of fuel can really impact a child’s behaviour and performance at school.

Studies show that spikes and drops in blood sugar, dehydration, and deficiencies in certain nutrients can negatively affect a child’s physical, mental, and emotional health. So naturally, their mood, focus, and behaviour are influenced by what they eat and drink throughout the day.

Finding the balance between keeping them healthy and happy can be tricky. In my experience, both parent and child often need to meet halfway—that’s how we manage it in my house! To keep my tips realistic, I’ve only included photos of meals my kids actually eat, not the overly polished, Instagram-style “supermom” shots 🙂 These ideas are aimed more at younger children, but they’re really useful for kids of all ages.

Here are 7 steps you and your child can take to help them perform at their best during the school year:

Plan Ahead

Mornings can be hectic—getting the kids ready, navigating traffic, and making it to school and work on time. The more preparation you do the night before, the easier it is to make healthy choices during the morning rush. Encourage your kids to decide what they want for breakfast and lunch the next day and set up the table the evening before. You can also partially pack lunch boxes the night before and just add the last few items in the morning.

Start the Day with a Nutritious Breakfast

Research consistently shows that children who eat a balanced breakfast are more focused, less fidgety, and able to retain information better at school. A good breakfast should include slow-releasing carbohydrates, like oats or wholegrain cereals and bread, for sustained energy. Adding protein—milk, yogurt, eggs, or nut butter—helps stabilize blood sugar and keeps children fuller for longer. If your child is reluctant to eat wholegrain cereals, try a compromise by mixing a healthier cereal with a more familiar “fun” cereal, like combining Weetabix with a sprinkle of cornflakes 🙂

Most children need a small snack in the mid-morning and mid-afternoon to help boost their energy, mood, and focus. Studies show that 89% of parents report their child’s school has a healthy eating policy, which is fantastic because it makes it easier to limit your own child’s intake of less nutritious snacks when others aren’t eating them either. Interestingly, 54% of parents say they struggle to come up with healthy snack ideas for school lunch boxes. Here are some nutritious snack options:

• Low-sugar yogurt with nut-free granola and fruit (Paddy O’Granola makes a nut-free version my children enjoy).
• A small piece of cheese paired with a handful of grapes.
• Oat-based flapjacks or granola bars (try my recipe for delicious nut-free granola bars your kids will enjoy!). If you don’t have time to bake, Flahavan’s offers a range of relatively low-sugar flapjacks.
• Mini banana muffins (see my recipe here).

Nut-Free Granola Bars

Encourage Proper Hydration

By the time someone feels thirsty, their body is already slightly dehydrated. Research shows even a 1% loss in hydration can affect mood, attention, and memory. Children often need reminders and encouragement to drink water regularly. Many prefer juice or flavored drinks, which can be high in sugar or artificial sweeteners—neither of which are ideal for health. Aim for your child to drink at least 500ml of water during school hours, and more if they are active. Fruit-infused water can make drinking plain water more appealing—just be sure it contains no added sugars or artificial sweeteners.

Read Labels for Sugar Content

Even foods that seem healthy, like cereal bars, can have high levels of added sugar. Excess sugar in a child’s diet can cause blood sugar spikes and dips, impacting mood, behavior, and concentration. It can also contribute to weight gain and dental problems. Many parents wish food labeling was clearer to help make healthier choices.

A simple trick to estimate sugar content is remembering that one teaspoon equals four grams of sugar. For example, a cereal bar with 12 grams of sugar contains three teaspoons. Teaching your child to read labels can help them make informed decisions. Scroll down the page to watch my “Get Sugar Savvy” video.

Do Your Best – That’s Enough!

Finally, remember that as parents, we’re human too. Sometimes we make healthy choices for ourselves and our children, and sometimes we don’t—and that’s perfectly okay! There are moments when we need to pick our battles, and treats have their place. Moderation and balance are key. Life isn’t always perfect; sometimes we don’t have time to go shopping and make ideal choices—we just do what we can. All we can do is our best for ourselves and our children, so here’s to the good days, the messy days, and everything in between 🙂