What is the recommended daily sugar allowance? What is too much sugar when reading food labels? How can I quit sugar? Questions answered in this workshop.

1. What’s The Deal With Sugar?
Heidi Jones
Health & Nutrition Coach

2. Questions
• What is the recommended daily sugar
allowance?
• What is too much sugar when reading food
labels?
• How can I quit sugar?

3. What is the recommended daily sugar
allowance?
Max. daily intake 25-30g
5-9 tsp

4. Recent study by WHO
In both adults and children, WHO recommends
reducing the intake of free sugars to less than 10%
of total energy intake (strong recommendation).
WHO suggests a further reduction of the intake of
free sugars to below 5% of total energy intake
(conditional recommendation).
http://www.who.int/mediacentre/news/releases/2015/sugar-
guideline/en/

5. Reading the labels
Quick tip
Choose foods with less than 5g of sugar per 100g

6. The Maths
To calculate the sugar content in teaspoons,
divide the sugar content by 4.2
4.2g of sugar = 1 teaspoon; 8.4g = 2 teaspoons
Remember if its dairy the first 4.7g of sugar/
100g is lactose (the natural sugars found in
dairy)
Quick tip
Never drink anything containing sugar!

7. How much sugar?

14. “The WHO guideline does not refer to the sugars in
fresh fruits and vegetables, and sugars naturally
present in milk, because there is no reported evidence
of adverse effects of consuming these sugars.”
“Much of the sugars consumed today are “hidden” in
processed foods that are not usually seen as sweets. For
example, 1 tablespoon of ketchup contains around 4
grams (around 1 teaspoon) of free sugars. A single can
of sugar-sweetened soda contains up to 40 grams
(around 10 teaspoons) of free sugars.”

15. How to live sugar free
• Eat real foods
• Eat more protein and good fats
• Remove processed carbs from your diet
• Drink lots of water (1.5 liters min. a day)
• Add extra greens to your diet by having green
smoothies or juices each morning
• Experiment with sugar free recipes