Sugar Swaps - help your kids cut back on sugar throughout the day!

It’s surprising just how much sugar there is in some of the things we give our kids during the day. From their cereal in the morning through to their puddings in the evening, not to mention the sugary drinks and snacks - it all adds up!


Sugar Swaps guide checklist

Download the Sugar Swaps at-a-glance checklist (PDF, 236kb)

Watch the sugar!

You'd be amazed at how much sugar is in our food. Did you know that 330ml of cola contains the equivalent of 7 cubes of sugar?

Even food that doesn't taste sweet can contain a lot of sugar, and there are lots of different words used to describe it.

Look out for sucrose, glucose, fructose, maltose, hydrolysed starch, invert sugar, corn syrup, honey - they're all different kinds of sugars. Watch out for them on the food labels.

Find out more about food labels.

Here's why you should start swapping

Too much sugar means extra calories, which cause fat to build up and could lead to heart disease, some cancers and type 2 diabetes.

Eating too much sugar can also cause tooth decay, so be sure to clean your teeth twice a day and check your kids are doing the same.

We think we don't eat much sugar - but it all adds up!

The highest contributors to added sugar in the diet of 4 to 10 year olds are:

  • 30% from drinks (including 16% from soft drinks)
  • 29% from cereal and cereal products (mainly from biscuits, cakes and breakfast cereals)
  • 22% from sugar, preserves and confectionery
  • 12% from milk and milk products
Sugar Swaps muffin swap

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