HOW MUCH SUGAR DO YOU EAT?
The World Health Organisation is looking to change its recommendations for
the consumption of sugar from 10% of the total energy intake to 5% of the
total energy intake. In real terms this means consuming no more than 25
grams a day or 5 teaspoons!
This is based on scientific studies on the consumption of sugars and how this related to excess
weight gain and tooth decay.
The suggested limits on intake of sugars in the draft guideline apply to all monosaccharides (such
as glucose, fructose) and disaccharides (such as sucrose or table sugar) that are added to food by
the manufacturer, the cook or the consumer, as well as sugars that are naturally present in honey,
syrups, fruit juices and fruit concentrates.
Much of the sugar you eat will be hidden in junk foods and sugary drinks and of course the sugar
you add to your tea. Take a look at some common goods and how much sugar is in them and
think about your own intake
7 teaspoons sugar in one can of the average fizzy drink
Sugary breakfast cereal
3 teaspoon sugar in a medium portion
Tube of chocolate sweets.
Your daily allowance of 5 teaspoons in one treat
Average chocolate bar over 8 teaspoon of sugar in a 47 gram bar
What can you do to reduce your sugar?
Instead of sugary fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember
to dilute these for children to further reduce the sugar)
Swap cakes or biscuits for a currant bun, scone or some malt loaf with low-fat spread.
If you take sugar in hot drinks or add sugar to your breakfast cereal, gradually reduce the amount
until you can cut it out altogether.
Rather than spreading jam, marmalade, syrup, treacle or honey on your toast, try a low-fat spread,
sliced banana or low-fat cream cheese instead.
Choose tins of fruit in juice rather than syrup.
Choose wholegrain breakfast cereals, but not those coated with sugar or honey.
Nutrition labels and sugars
Nutrition labels often tell you how much sugar a food contains. You can compare labels and
choose foods that are lower in sugar.
Look for the "Carbohydrates (of which sugars)" figure in the nutrition label.
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high – over 22.5g of total sugars per 100g
low – 5g of total sugars or less per 100g
If the amount of sugars per 100g is between these figures, then that is a medium level of sugars.
SO TO HELP WITH YOUR HEALTH AND WEIGHT CUT DOWN ON SUGAR AND
SUGARY FOODS