There are many foods which are high in sugar which you may not be aware of. Whilst many of these (e.g. fruit smoothies) contain key nutrients, eating a large amount of these foods can also contribute to you becoming overweight. Take a look at the graphic below from AXA PPP healthcare to see how your breakfast –you’re your kids’ – contributes to your daily sugar intake.
As you can see, it’s quite easy to consume half a dozen sugar cubes each morning, with those stopping for a large Caramel Macchiato with vanilla syrup and skimmed milk drinking an astonishing 14 sugar cubes in one sitting. Similarly, British children could be consuming nearly 10 sugar cubes each morning.
Try to eat no more than 30g of sugar per day (for those 11 and over) for a healthy, balanced diet, and remember to look at the wider nutritional value of foods (e.g. fat content) in addition to sugar.
How can you help reduce your sugar intake?
Small lifestyle changes can help you to cut excess sugar from your diet.
- Don’t take sugar in your tea: Reduce the amount of sugar in your tea and coffee until you adjust to the taste.
- Cooking from scratch: This means you know how much sugar is going into your food.
- Swap sugary snacks: Fill the biscuit gap with oatcakes or rice cakes.
- Drink more water: Dehydration can make us hungry so make sure you drink enough.
- Eat fruit whole: Eating fruit instead of drinking it is more satisfying than fruit juice.
Adult’s breakfast infographic:
Children’s breakfast infographic: