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Sugar – what's the guidelines and how can you reduce your intake?



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Sugar is found naturally in various foods but is often added to food and drinks too; these are ‘free’ sugars. 

                                             

Free sugars: 

  • Sugar added in chocolate, biscuits, cereals and fizzy drinks  

  • Sugars in honey, syrups, unsweetened fruit juices and smoothies. 

 

Sugar found naturally in milk, fruit and vegetables does not count as free sugars.  

 

What’s the guidelines? 

Whilst we do not need to cut down on foods that naturally contain sugar, they are included in the ‘total sugar’ figure found in food labels, so we still need to be mindful.  

 

The government recommends that free sugars should not take up more than 5% of the energy (calories) you get from food and drink each day.  

The means adults should have no more than 30g (6 teaspoons) of free sugars per day.  


How does consuming too many free sugars affect your health? 

  • Weight gain 

  • Increased risk of heart disease, some cancers and type 2 diabetes  

  • Tooth decay 

  • Poor skin 

  • High blood pressure 

 

Top tips to reduce sugar 

  • If you tend to eat cereal for breakfast, switch to a low sugar option such as porridge. 

  • Replace fizzy pop with water, milk and sugar free drinks. 

  • Be careful when using spreads – stick to the recommended portion sizes. 

  • Choose low sugar snacks e.g., plain rice cakes or plain popcorn.  


To find out more, visit Sugar: the facts - NHS (www.nhs.uk)




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