What is sugar and how much should we have?
Sugar is a type of carbohydrate. It breaks down in the body to become a source of energy called
glucose. There are two types of sugar found in foods:
Natural sugar like sugar found in fruit and milk. Natural sugars are found in foods that
are nutritious and are an important part of healthy eating.
Added sugar which is any type of sugar or syrup that has been added to the food or
drinks that you buy or make at home. Most people should have no more than 13
teaspoons of “added” sugar each day.
Below is a chart that shows how much added sugar is found in certain drinks.
1 sugar cube = 1 teaspoon of sugar (4 grams of sugar)
(Source: Sugary Drink Sense. Dietitians of Canada. January 2015)
How do food labels help us?
Look for these words on the label’s ingredient list. These words
are all types of added sugar:
Sugar, brown sugar, cane and beet sugar, sucrose, dextrose,
glucose, maltose, fructose, high fructose corn syrup,
maltodextrin, fruit juice concentrates, honey, molasses,
agave syrup, malt syrup, maple syrup and syrup.
Most of the time look for and choose drinks that contain no
added sugar. A refreshing glass of water is always your
best choice.
Disclaimer: Some recipes or food suggestions may not be suitable for people with
Please check with
50 allergies.
– 75 words
your local school to identify foods that are acceptable or unacceptable in the classroom.
2012/2013
2015-2016
Cook and Enjoy! Cooking Tips!
Healthy eating can include some sugar. Enjoy sugary food and drinks in small
amounts as a ‘treat’ once in a while. Try these ideas to help you eat less sugar:
Keep a jug of ice water in the fridge. Try adding fresh lemon, lime, sliced oranges or fresh or
frozen berries.
Try sparkling juice (a small amount of juice mixed with soda water) as an alternative to soft
drinks or other sugary drinks.
Mix chocolate milk with white milk in equal amounts.
Combine small portions of high sugar foods along with healthy foods. For example, top a
small scoop of ice cream on fresh fruit or try chocolate pudding as a dip for bananas.
Make fruit fun. Try fruit kabobs (see recipe below).
Make homemade baked goods and desserts with less sugar. Keep some in the freezer so
there is less chance of buying these foods from the store.
Avoid using candy or sweets as a reward for good behaviour. Instead plan a fun activity that
the whole family can enjoy.
Stick it to the Banana – Fruit Kabobs with Yogurt Sauce
Preparation time: 20 minutes
Cook time: 0 minutes
Ingredients:
Wooden skewers with the ends cut off
Fruit- flavoured yogurt
Variety of fruit - such as apples, oranges, banana, grapes, cantaloupe or honeydew melon,
strawberries and canned pineapple tidbits (you can use fresh pineapple if you prefer)
Instructions:
Wash the fruit.
Use the paring knife to peel the kiwi fruit and melon (if using these fruits).
Peel the oranges and the bananas (if using these fruits).
Use a can opener to open the pineapple chunks. Drain the juice from the can.
Cut up fruit into large bite-size chunks.
Make the fruit kabobs by sliding chunks of fruit onto the skewers. Make as many fruit kabobs as
you need.
Dip the fruit kabob into the yogurt and enjoy!

Source: Kids in the Kitchen
For more nutrition topics, go to the news and events section of www.southernhealth.ca, or
Contact Health Links -1-888-315-9257 or Contact Dial-A-Dietitian at 1-877-830-2892
Nutrition Services Team T 204-428-2736
Created by Registered Dietitians from Southern Health – Santé Sud
May be photocopied in its entirety provided source is acknowledged.