There's no official figure, but UK labelling uses a guideline (target) of 90g per day based on a 2,000 calorie/day diet, which is 18% of total calories from all sugars – added AND naturally occurring – this is the target Nutracheck uses. What's most important is the SOURCE of sugar in your diet.
We should be trying to get most from foods with naturally occurring sugars, not added. Sugars within foods such as fruits, vegetables and milk come with a whole host of other nutrients such as fibre, vitamins and minerals.
Switch to sweetener in tea & coffee (or cut out sugar altogether if you can)
Opt for no added sugar soft drinks or just stick to water
Limit your intake of high sugar foods such as sweets, chocolate and cakes
Choose lower sugar cereals such as Weetabix, Shredded Wheat and porridge – add fresh fruit for sweetness
Choose unflavoured yogurts and add fresh fruit for taste
Check the label on readymade meals, sauces and soups for unexpected sugars
Aim to get your sweet tastes from fruits, vegetables and milk sugars e.g. yogurt, to get added nutritional benefits
Limit portion size and frequency of dried fruit – it contains natural sugar, but as it is dried, it's a condensed source
Foods with natural sugars | Foods with added sugars |
Fresh fruit |
Confectionery |
Vegetables |
Desserts |
Milk |
Sugary cereals |
Yogurt |
Sugary drinks |
Some sauces |
Note! Some foods may contain a combination of natural and added sugars, such as flavoured yogurts, cereals with added fruit and ready meals.
Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.
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