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8 tips for healthy eating
The Eatwell Guide
Food labelling terms
Reference intakes on food labels
Starchy foods and carbohydrates
Dairy and alternatives
Meat in your diet
Fish and shellfish
The healthy way to eat eggs
Beans and pulses
Water, drinks and your health
Eating processed foods
Salt: the facts
Sugar: the facts
Top sources of added sugar
What does 100 calories look like?
Red meat and the risk of bowel cancer
What is a Mediterranean diet?
How to store food and leftovers
10 ways to prevent food poisoning
Why you should never wash raw chicken
How to wash fruit and vegetables
The truth about sweeteners
Sprouted seeds safety advice
From cola, chocolate and ketchup to beer, yoghurt and soup, find out where most of the added sugar in our diet lurks.
"Added sugar", such as table sugar, honey and syrups, should not make up more than 5% of the total energy we get from food and drink each day. This is around 30g a day of added sugar for anyone aged 11 and older.
But the National Diet and Nutrition Survey reveals Britons are having far too much, especially children aged 11 to 18 years – 14% of their daily calories are from added sugar.
"Sugar is sugar," says dietitian Catherine Collins. "Whether it's white, brown, unrefined sugar, molasses or honey, do not kid yourself: there's no such thing as a healthy sugar."
If you want to cut down on sugar, get used to reading food labels, comparing products, and choosing lower sugar or sugar-free versions.
Sugar comes in many guises on food labels, including:
- corn sugar
- high-fructose glucose syrup
- maple syrup
- agave syrup
- invert sugar
Below are the 6 main sources of added sugar in the British diet according to the National Diet and Nutrition Survey, with examples of some of the main sweet offenders.
Sugar, preserves and confectionery
A large chunk of the added sugar in our daily diet (up to 27%) comes from table sugar, jams, chocolate and sweets, with chocolate regularly voted Britain's favourite sweet treat.
Sugar intake is highest among children aged 11 to 18 years.
- chocolate spread (57.1g of total sugar per 100g)
- plain chocolate (62.6g/100g)
- fruit pastilles (59.3g/100g)
Perhaps the most surprising source, just over a fifth (21%) of the added sugar in adult diets comes from soft drinks, fruit juice and other non-alcoholic drinks.
The levels are even higher among children aged 11 to 18 years, who get around a third of their added sugar from drinks – mainly soft drinks, such as cola.
A 500ml bottle of cola contains the equivalent of 17 cubes of sugar. Perhaps more surprising, 100% pure unsweetened fruit juice is high in the type of sugars we need to cut down on.
This is because the juicing process releases the sugars contained in the fruit, meaning they can damage our teeth.
That said, fruit juice still contains vitamins and minerals, so 1 glass (150ml) of unsweetened 100% fruit juice counts as 1 of your 5 A Day.
Fruit juice is best enjoyed at mealtimes to reduce the risk of tooth decay.
Children should avoid sugary drinks and swap to water, lower fat milks, and diet, sugar-free and no-added-sugar drinks.
- cola (10.9g/100ml)
- squash cordials (24.6g/100ml)
- sweetened fruit juice (9.8g/100ml)
Biscuits, buns and cakes
Britain is a nation of "grazers", preferring to fill up on something that's quick and comforting, but often high in sugar and fat, such as buns, pastries, biscuits and other cereal-based foods.
While cereal-based products, especially wholegrains, form part of a healthy, balanced diet, try to cut down on varieties high in sugar and fat, which can increase the risk of tooth decay and contribute to weight gain if eaten in excess.
- iced cakes (54g/100g)
- chocolate-coated biscuits (45.8g/100g)
- frosted corn flakes (37g/100g)
Some people are unaware of the sugar content in alcohol and do not include booze when calculating their daily calorie intake.
Alcohol contains more calories (7kcal/g) than carbohydrates or protein (4kcal/g).
A standard glass of wine (175ml, 12% ABV, 126kcal) can contain as many calories as a piece of chocolate.
Tips on cutting down:
- have a few alcohol-free days each week
- try lower alcohol drinks
- have a smaller bottle of beer instead of a can
- use sugar-free mixers
- swap every other drink for a water or sugar-free soft drink
Dairy products like cheese and yoghurt form part of a healthy, balanced diet.
But some dairy products, such as flavoured milks, yoghurts and dairy-based desserts like ice cream, contain added sugar.
- fruit yoghurt (16.6g/100g)
- fruit fromage frais (13.3g/100g)
- choc ice (20.5g/100g)
Sugar is also found in surprisingly large amounts in many savoury foods, such as stir-in sauces, ketchup, salad cream, ready meals, marinades, chutneys and crisps.
- tomato ketchup (27.5g/100g)
- stir-in sweet and sour sauce (20.2g/100g)
- salad cream (16.7g/100g)