Ways to reduce the amount of sugar in your diet
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Table sugar, honey, and syrups are examples of added sugars that shouldn't account for more than 5% of your daily energy intake. For those 11 years of age and up, that is around 30g per day. The steps below will help you how to reduce sugar intake on your daily life.
1. While doing breakfast
A lot of morning cereals include a lot of sugar. Consider moving to cereals with less sugar or none at all, like:
- Cereal for plain wheat biscuits
- Shredded wholegrain cereal in simple form
- Sugar-free muesli
- simple porridge
- Simple natural yogurt with chopped fruit on top
Porridge oats are inexpensive and rich in fiber, vitamins, and minerals. Use water, 1% or skim milk, or semi-skimmed milk to make porridge.
Try adding a few chopped dried apricots or a sliced or mashed banana in place of the sugar you typically add to your oatmeal.
You might blend plain and sweet cereals in one bowl or consume them on different days for a more progressive approach.
2. Main Meals
A surprising quantity of sugar is present in many meals that we do not often think of as sweet. Additionally, certain prepared meals, stir-in sauces, and soups may have more sugar than you may realize.
When dining out or ordering takeout, be mindful of foods that are often rich in sugar, such as salads with dressings like salad cream, sweet and sour meals, sweet chilli dishes, and certain curry sauces.
Sauces and condiments like ketchup can contain up to 23g of sugar per 100g, or around half a teaspoon per serving. Although these items are often offered in little amounts, consuming them daily might result in an accumulation of sugar.
When dining out or ordering takeout, be mindful of foods that are often rich in sugar, such as salads with dressings like salad cream, sweet and sour meals, sweet chilli dishes, and certain curry sauces.
Sauces and condiments like ketchup can contain up to 23g of sugar per 100g, or around half a teaspoon per serving. Although these items are often offered in little amounts, consuming them daily might result in an accumulation of sugar.
3. Snacks
Fresh or canned fruit (in its juice, not its syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers with reduced-fat cheese on top, or lower-sugar yoghurts are healthier snack alternatives because they don't include additional sugar.
You might start by eating less of your favorite flavors if you're not ready to give them up. Try consuming one cookie rather than two in one sitting. If there are two bars in your snack, eat one and share the other, or put it off for another day.
On some days of the week, if you're a "all-or-nothing" person, you could find something to do to distract yourself from eating.
Look for reduced-sugar (and reduced-fat) varieties of your favorite snacks when you're shopping. Purchase smaller bundles or forego the family bags and just go for normal sized one.
You might start by eating less of your favorite flavors if you're not ready to give them up. Try consuming one cookie rather than two in one sitting. If there are two bars in your snack, eat one and share the other, or put it off for another day.
On some days of the week, if you're a "all-or-nothing" person, you could find something to do to distract yourself from eating.
Look for reduced-sugar (and reduced-fat) varieties of your favorite snacks when you're shopping. Purchase smaller bundles or forego the family bags and just go for normal sized one.
A surprising quantity of sugar is present in many meals that we do not often think of as sweet. Additionally, certain prepared meals, stir-in sauces, and soups may have more sugar than you may realize.
When dining out or ordering takeout, be mindful of foods that are often rich in sugar, such as salads with dressings like salad cream, sweet and sour meals, sweet chilli dishes, and certain curry sauces.
Sauces and condiments like ketchup can contain up to 23g of sugar per 100g, or around half a teaspoon per serving. Although these items are often offered in little amounts, consuming them daily might result in an accumulation of sugar.
4. While taking Drinks
Sugary beverages, including milkshakes, cordials, sweetened juices, and carbonated drinks, account for around 25% of the added sugar in our diets.
Seven teaspoons (35g) of sugar are included in a can of ordinary cola. Consider switching to water, sugar-free or low-sugar beverages, or reduced-fat milks.
Reduce the quantity of sugar in tea or coffee gradually until you can eliminate it completely, or consider using sweeteners in its place. Make your own herbal tea with hot water and a piece of ginger or lemon, or experiment with different flavors.
Fruit juice can have a lot of sugar, just as other carbonated beverages. Sugar is produced during the process of extracting fruit juice from the entire fruit, which might harm your teeth.
Smoothies and fruit juices can help you meet your 5 A Day because they are a good source of vitamins and minerals. They can only ever be used as one part of your five a day, though. For instance, consuming a smoothie plus two glasses of fruit juice in a single day only counts as one serving.
A slice of lemon, a lime, or a little fruit juice might be used to flavor water. However, be mindful of the amount of sugar in squash or sugar-sweetened cordials. Some may include as much as three tablespoons of sugar each glass.
Why not look at the labels on both desserts and choose the one with less sugar if you can't decide between two at the grocery store?
5. On Dessert
Establish some basic guidelines. Is dessert a daily requirement? What if you only ate dessert on the weekends, after your evening meal, or at restaurants, or only on odd days of the month?
Must you have cake, chocolate, and biscuits every day? Would you genuinely appreciate this kind of sweet snack more if you had it less frequently?
Fruit (fresh, frozen, dried, or canned; choose for those canned in juice instead of syrup) and lower-fat and lower-sugar rice pudding, as well as plain lower-fat yoghurt, are examples of less sweet desserts.
But reduced fat does not always equate to less sugar. Fruit juice concentrate, fructose syrup, glucose, and refined sugar can all be used to sweeten some reduced-fat yoghurts.
Must you have cake, chocolate, and biscuits every day? Would you genuinely appreciate this kind of sweet snack more if you had it less frequently?
Fruit (fresh, frozen, dried, or canned; choose for those canned in juice instead of syrup) and lower-fat and lower-sugar rice pudding, as well as plain lower-fat yoghurt, are examples of less sweet desserts.
But reduced fat does not always equate to less sugar. Fruit juice concentrate, fructose syrup, glucose, and refined sugar can all be used to sweeten some reduced-fat yoghurts.
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