How to Cut Down on Sugar in Your Diet

Added sugars, like table sugar, honey, and syrups, should only make up about 5% of your daily energy intake. For most people aged 11 and older, that means around 30g of sugar per day.

Recognizing Added Sugars

Added sugars can be listed in various ways on food labels, including:

Sucrose
Glucose
Fructose
Maltose
Fruit juice
Molasses
Honey
Corn syrup

Understanding Sugar Content:

High in sugar: 22.5g or more per 100g
Low in sugar: 5g or less per 100g

Look for color-coded labels that indicate sugar levels. Aim for more greens and ambers, and fewer reds.

Breakfast Ideas

Many breakfast cereals are high in sugar. Instead, try these lower-sugar options:

Plain wheat biscuits
Wholegrain cereals
No-added-sugar muesli
Plain porridge
Wholemeal toast with less spread

For porridge, use semi-skimmed milk or water, and consider adding fruit instead of sugar. If you usually eat sugary cereals, mix them with plain cereals or alternate between them.

Main Meals

Many savory foods can have hidden sugars. Ready-made soups, sauces, and meals can be surprisingly sweet. Be cautious with dishes like sweet and sour or sweet chili, as well as dressings like salad cream.

Condiments like ketchup can contain about 23g of sugar per 100g. Even small amounts can add up if used regularly.

Snack Choices

Healthier snacks should avoid added sugars. Consider these options:

Fresh or canned fruit (in juice, not syrup)
Unsalted mixed nuts
Plain popcorn
Rice cakes or low-fat cheese on crackers

If you enjoy sweet snacks, try having less at a time. For example, have one biscuit instead of two, or share a bar.

Drinks

Sugary drinks contribute significantly to our sugar intake, with a can of cola containing about 7 teaspoons of sugar (35g). Opt for water, sugar-free drinks, or lower-fat milk instead.

If you add sugar to tea or coffee, gradually reduce the amount. You can also try herbal teas or flavored water with lemon or ginger.

Keep fruit juices and smoothies to 150ml a day combined, as they can be high in sugar and only count as one of your five daily portions of fruit and vegetables.

Desserts

Consider whether you need dessert every day. You might limit it to certain days of the week or special occasions. Try to enjoy desserts less often so that they feel more special.

Healthier dessert options include:

Fresh or frozen fruit
Lower-fat rice pudding
Plain lower-fat yogurt

But remember, lower-fat doesn’t always mean low in sugar, so check labels carefully.

By making these adjustments, you can effectively reduce the amount of sugar in your diet and improve your overall health!