Sugar is added to more 'off the shelf' products than you could possibly imagine! Knowing how to spot them is key if you want to feel good and look good. Here are a selection of the worst offenders coupled with alternative daily food choices that won't pack on the pounds and wreck your teeth!

1. Bin
the
Added
Sugar
(a teaspoon at a time!)

2. one bowl of ‘off the
shelf’ breakfast cereal
adds anywhere
between 2 and 4
teaspoons
one bowl of homemade
muesli with oats, fruit
juice, fresh fruit, nuts and
seeds adds no more than
one teaspoon

3. a pot of ‘off the shelf’ low fat
fruit yoghurt with granola
can notch up as many as 5
teaspoons of added sugar!
a serving of natural Greek
yoghurt with fresh fruit and
toasted mixed nuts and oats
means less than one

4. a tablespoon of mass
produced fruit jam,
jelly or marmalade = 3
teaspoons sugar
go for a tablespoon of
low-sugar nut butter
(almond, cashew,
walnut) instead
½

5. the added sugars in a can of
‘fizz’ can be anywhere
between 6 and 12 teaspoons!
make fresh fruit and vegetable
smoothies and even adding
honey notches up no more
than one teaspoon of sugar!

6. 2 chocolate coated
biscuits add anywhere
between 3 and 6
teaspoons
one rye crisp bread
groaning with healthy
toppings adds one or
less

7. tinned and packaged soups -
some a great, some are not
and can add up to 4
teaspoons of sugar to your
day (top tip - read the label)
whenever you can - make
your own. homemade soups
rarely involve added sugar
and at worst, a mere
teaspoon

8. it’s not the salad - it’s the
dressing! just one tablespoon
of bottled or pre-packed
dressing can mean 2
teaspoons of sugar
one tablespoon of homemade
dressing with extra virgin oil,
vinegar, mustard and a drizzle
of honey won’t notch up more
than half a teaspoon of sugar
½

9. a slice of dark and
delicious chocolate
cake means an extra
4 or 5 teaspoons!
a slice of un-iced carrot
cake or courgette
bread delivers less than
half that amount

10. many takeaways have
danger written all over
them - choose wisely
homemade dishes
mean you can control
or avoid added sugars

11. 2 tablespoons
ketchup, bbq sauce
or thousand island
2 tablespoons
mayonnaise, tzatziki
or guacamole

12. pack all these into a day and that’s around
40 teaspoons of added sugar!

13. make your day filling and delicious and that’s
only around 6 teaspoons of added sugar!
AIM FOR A MAXIMUM OF 6 TEASPOONS
OF ADDED SUGARS PER DAY

14. for lots more advice
on how to limit or
better still, avoid
added sugars, feel
great and lose
weight head to
nutritionist, author
and fat loss mentor,
Fiona Kirk’s
website….
www.fionakirk.com