Sugar Recommendation

The government recommends that free sugars – sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) you get from food and drink each day.


This means:

Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).


Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).


Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).


There's no guideline limit for children under the age of 4, but it's recommended they avoid sugar-sweetened drinks and food with sugar added to it.


Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.

For example, a can of cola can have as much as 9 cubes of sugar – more than the recommended daily limit for adults.


The type of sugars most adults and children in the UK eat too much of are "free sugars".

These are:

Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer.

Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars.


We highly recommend downloading the change 4 life food scanner app, it’s a free app which tells you the amount of sugar in your food, just simply scan the bar code.

Facts taken from NHS website.

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