Make a sugar swap

Sugar swaps for kids

Help your child cut back with great sugar swap ideas and discover easy ways to make a swap when you next shop

Make a sugar swap!

Did you know just one or two everyday swaps can really make a difference to how much sugar your child is having, while still keeping them happy?

Children in England are eating an extra 2,800 sugar cubes a year, which is more than double the recommended guidelines. That's 8 cubes too many each day!

Half of the sugar in our children's diets comes from sugary drinks, sweets, biscuits, cakes, puddings, sugary breakfast cereals and higher-sugar yoghurts and puddings.

But it's easy to cut back by swapping from higher- to lower-sugar products. 

Get help with swaps and tips

Change4Life is here to help your family cut back on sugar, with lots of great tips and ideas, so you can make some simple swaps:

But first, take a look at how much sugar is too much! The maximum daily amounts of sugar are:

Max daily sugar – 4 to 6-year-olds: 5 cubes; 7 to 10-year-olds: 6 cubes; 11-plus: 7 cubes

Top sugar swaps

Flip to reveal

Swap from…

Fa25344072d0232f3184771cfc492e6e

Higher-sugar juice drink

Flip to reveal

Swap from…

C41c40c22ae9eb4a93e2837f99a293c5

Chocolate pudding

Flip to reveal

Swap from…

7d473cb5fe306fadb57d583fe547c950

Cake bar

Flip to reveal

Swap from…

8f71c74b4da4884f8fdd7ba34edeba2d

Split pot yoghurt

Flip to reveal

Swap from…

855f63c6e74968bf92c415df48af09c5

Milkshakes

Flip to reveal

Swap from…

1b9faafb41bc9f1369fc2d5b0bf23d74

Chocolate cereal

Sugar swap ideas

All of these swaps are a great way to cut down on sugar, but always check the label or use the Change4Life Food Scanner to help pick the product with the lowest amount. And remember, the more swaps you make, the more sugar you save!

Cereal swaps
Swap from: Swap to:
frosted flakes wheat biscuit cereal
honey crunch cereal shredded wholegrain cereal
chocolate cereal porridge
  no added sugar museli
Drink swaps
Swap from: Swap to:
cola water
juice drinks lower-fat milks
milkshakes sugar-free drinks
fizzy drinks no added sugar drinks
Yoghurt swaps
Swap from: Swap to:
split pot yoghurts fromage frais pots
higher-sugar yoghurts lower-sugar yoghurts
  plain natural yoghurt
Pudding swaps
Swap from: Swap to:
cake bars sugar-free jelly
chocolate pudding pots lower-sugar yoghurt
doughnuts fresh or tinned fruit (in juice)
muffins lower-sugar rice pudding
  lower-sugar custard

Make a swap when you shop

Use the C4L Food Scanner app

Scan the barcode

Use the free Change4Life Food Scanner app to find out what's really in the food you're buying.

Change4Life Good Choice badge

Spot the badge

Look for the Change4Life 'Good Choice' badge in store and when shopping online to help you find healthier options.

Traffic light labelling

Check the label

Most products have traffic light labels, usually on the front of the pack. Pick ones that have a green light for sugar.

Sugar swap tips

Food Facts

D36065d6778cd54918bd981a45be9678

Everyday swaps

Did you know cake bars can have up to 3 sugar cubes? Keep them for special occasions, not for every day, and swap for fruited teacakes or malt loaf.

Food Facts

C718d763160f8d58ddb60878b4ffb0ab

Go bananas!

Instead of ice cream for pudding, why not try our super-easy, one-ingredient banana 'nice' cream?

Food Facts

Cdde17835cb6590df385816b7b1760b6

Be a role model

Your kids will copy you, so try to set a good example. If they see you shunning the sugar and drinking healthier drinks, they will too! 

Join Change4Life

Join Change4Life

We're here to help you and your family cut back on sugar. Sign up to Change4Life today for great prizes, easy tips and meal ideas.

Join Change4Life

Back to top