Sugar Smart at Home
Sugar Smart recommendations
The recommended daily allowance for adults and children aged 11 and over is 30g. That's 7 teaspoons of added sugar each day. This includes any sugar added by manufacturers or cooks.
- aged 7 to 10 the recommended limit is 24g. That's 6 teaspoons.
- aged 4 to 6 years it’s 19g. That's 5 teaspoons.
With children under 4 years old it’s best to avoid sweet snack foods and stick to water or milk to drink wherever possible.
What is added sugar
Added sugar is the sugar that has been added to food and drink to sweeten it. It could be added by the food manufacturer, by a cook or chef, or by you at home.
You don’t need to worry about:
- Whole fruits and vegetables.
- Milk and plain yoghurts … as this isn’t added sugar.
- Fruit juice and smoothies are sugary. They still count towards your 5 a day, but remember to limit the amount to no more than 150ml a day and keep them to mealtimes as they can cause tooth decay.
Start reading food labels for sugar
Sugar is everywhere from breakfast cereals to healthy looking savoury foods, its where you don’t expect it to be for example in soups etc.
Check the ingredients list to find out whether sugar has been added to a product.
Remember that sugar has many different names such as:
- Sucrose (table sugar),
- agave nectar,
- corn syrup,
- maple syrup,
- coconut sugar,
- invert sugar,
- fruit juice concentrate.
The nearer the beginning of the ingredient list the sugar is, the more sugar the product contains.
A tip is to look for the words "Carbohydrates (of which sugars)" on the nutritional information table:
- 5g or less total sugars per 100g is low
- More than 22.5g total sugars per 100g is high
Cut down on sugary drinks
You need to cut down of sugary drinks, this includes fizzy drinks, hot chocolates and caramel lattes.
Many soft drinks are high in sugar and can contain twice the recommended allowance of sugar for adults which is 30g per day.
- A 500ml bottle of Coca Cola contains 13 teaspoons (52g) of sugar.
- A 500ml bottle of Volvic flavoured water contains 6 teaspoons (24g) of sugar.
- Some hot chocolates and caramel lattes can contain up to 17 teaspoons (68g)of sugar.
Some healthier alternatives include:
Fruit juice and smoothies are sugary. They still count towards your 5 a day but remember to limit the amount to no more than 150ml a day and keep them to mealtimes as they can cause tooth decay.
Whole fruit and milk contain natural sugars, fructose and lactose, which do not count as added sugars provided the fruit is eaten whole, and the milk does not have any flavouring added.
Find out more about sugar and sugar swaps by downloading our booklet, click here to get your copy. (PDF, 1.39MB, 7 pages).
Become a Sugar Smart Champion
- Make a pledge to reduce your sugar intake
- Tell us about your progress on Facebook (website) and Twitter (website)
You can follow our local campaign Sugar Smart Isle of Wight on social media by selecting any of the following links:
Become a Sugar Smart local volunteer
To apply online to become a local volunteer visit www.sugarsmartuk.org (website).
When you agree to sign-up to a volunteer on the Sugar Smart UK website, the lead partner the “Isle of Wight Council” will be in contact with you.
Follow the national Sugar Smart UK campaign on:
Visit the National Sugar Smart UK - Facebook (website)
Sign-up to the Sugar Smart UK newsletter (website)