Key messages on sugar reduction
Reduce the intake of added sugar
Reduce the intake of added sugar (free sugar), with the exception of sugar in fruits or carbohydrates in staple foods.
Know the added sugar
Know the different types of sugars. Added sugar refers to the sugar artificially added to food, which has sweet taste. It includes monosaccharide and disaccharide. Common sugars include sucrose, fructose, glucose, etc. White granulated sugar, soft white sugar, rock sugar and brown sugar are known as sucrose.
Excessive intake of sugar is harmful
Sugar in the diet is the most important risk factor for dental caries. Excessive intake of sugar will cause dietary imbalance and increase the risk of chronic diseases such as being overweight, obesity and diabetes.
Control the intake of sugar
It is recommended that the daily added sugar intake for adults should not exceed 50 grams, and preferably be lower than 25 grams, and that sugar intake should be below 10% of total energy intake.
Children and teenagers should avoid sugary drinks as much as possible
Sugary drinks refer to drinks with a sugar content of more than 5%. Fruit juice drinks and carbonated drinks contain more sugar, with an average of seven grams of added sugar per 100ml. Sugary drinks are the main source of added sugar for children and adolescents, and they should be avoided as much as possible.
Don't add sugar to infant food
Infants are advised to drink plain boiled water. If they drink juice, choose fresh juice as much as possible without adding additional sugar. When making supplementary food, parents should avoid adding sugar artificially, so that infants can adapt to the original flavor of food and develop the habit of eating low-sugar, low-salt and less oily food from an early age.
Reduce consumption of high sugar packaged foods
Eat fewer processed snacks, such as cookies, ice creams, chocolates, candies and jam.
Less sugar in the cooking
Reduction of sugar needs to be carried out step by step. Chili, garlic, vinegar and pepper can be used to enhance the flavor of food and gradually change your taste.
Choose dishes contained less sugar
When dining out, choose dishes that contain less sugar.
Replace sugary drinks with waterThe best way to replenish body fluids is to drink plain boiled water. Under mild climates, adult men should drink at least 1,700 ml (about 8.5 cups) of water every day and women should drink at least 1,500 ml (about 7.5 cups). In summer, the amount of water intake needs to be increased. Athletes and other special groups should supplement their drinking water with a certain amount of minerals.