- Fizzy drinks
- Juice drinks
Kids are having nearly three times more sugar than they should!
Kids are getting half their sugar intake from soft drinks and unhealthy snacks, like cakes and biscuits. It's time for some food smart choices!
* Data from the National Diet and Nutrition Survey, 2016
Too much sugar can lead to the build up of harmful fat on the inside that we can't see. This fat around vital organs can cause weight gain and serious diseases in the future like heart disease, type 2 diabetes and some cancers. Having too much sugar can also cause tooth decay.
The maximum daily amounts of added sugar are:
* 1 cube = 4g sugar
When we talk about added sugar, we mean 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. It doesn't just mean the sugar you add to your tea — it also includes honey, syrups and fruit juice nectars.
You don't need to worry about the sugar in milk and plain yoghurts as this isn't added sugar.
You don't need to worry about the sugar in fruit and veg because they contain vitamins and minerals, are a source of fibre, and count towards your 5 A DAY. But dried fruit is high in sugar — so keep to small portions and only eat it at mealtimes to protect your teeth.
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 to mealtimes as they can cause tooth decay.
There can be a lot of sugar in everyday food and drinks. Try our food smart swaps and tips to help you cut back!
Cola and juice drinks
Water, lower-fat milk and juice drinks (no added sugar)
Plain cereal and plain porridge
Plain yoghurt with banana
At the supermarket, look out for sugar-free and lower-sugar versions of your family favourites.
Some food labels have traffic light coloured labels to show the sugar content. Choose more greens and ambers, and fewer reds.
Red means this food is HIGH in sugar. Think about how often you choose it and how much of it you eat.
Amber means this food has a MEDIUM amount of sugar. This makes it an OK choice, although going for green is even better.
Green means it's LOW in sugar, which makes it a healthier choice.