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Sugar doesn’t offer our bodies much except for providing short term energy and taste bud satisfaction. According to the latest Dietary Guidelines, as much as 70% of the population exceed the daily recommendation for added sugars. In fact, the new recommendations suggest getting less than 5% of your calories per day from added sugars.

DITCH THE ADDED SUGAR WHILST KEEPING IT SWEET!

Instead, just follow the easy steps below for cutting back on sugar.

1. Choose healthier snack options. When shopping, look out for lower-sugar versions of your favourite snacks and try to get snacks without added sugar. Like freshly cut pineapple, apricots, bell peppers and kiwi.
2. Get to know sugar synonyms. Sugar isn’t always easy to spot on a label. Sugar goes by so many names, including brown sugar, corn syrup, high-fructose corn syrup, malt sugar etc
3. Go for dark chocolate. Dark chocolate is the least processed and contains high levels of antioxidants that may help reduce the risk of chronic diseases.
4. Mind your portions. Dietary guidelines suggest eating three to four servings of fruit a day. One serving of whole fruits, such as oranges, apples are about the size of a tennis ball. Dried fruits, such as raisins, should be ¼ cup, or about the size of a golf ball.

Nutrition Fact Labels allow you to check the food has a high or low amount of sugars:
High sugar food:

• Solid food containing more than 15 g of sugars per 100 g of food 
• Liquid food containing more than 7.5 g of sugars per 100 mL of food

Low sugar food:

• Solid/liquid food containing not more than 5 g of sugars per 100 g of food

Daily recommended sugar intake:
The American Heart Association recommends children and teens consume less than 25 grams, or 6 teaspoons, of added sugar per day.

HEALTHY SNACK RECIPE - FRUIT SKEWERS WITH YOGURT DIP

Ingredients

• Strawberries, rinsed and cut in half---1cup
• Pineapple, diced---1cup
• Blackberries--- ½ cup 
• 6-inch wooden skewers---8pcs

• For dip:
• Strawberries, rinsed and cut in half---1cup
• Fat-free yoghurt--- ¼ cup
• Vanilla extract--- ⅛ cup
• Honey---1tbsp

Steps

1. Thread two strawberry halves, two pineapple chunks, two blackberries, and one tangerine segment on each skewer.
2. To prepare the dip, purée strawberries in a blender or food processor. Add yogurt, vanilla, and honey, and mix well.
3. Serve two skewers with yogurt dip on the side.

SOURCE

• British Heart Foundation - The Different Names for Sugar
• American Heart Association - How much sugar is too much? 
• WHO - Guideline: Sugars Intake for Adults & Children
• Centre for Food Safety - Reduction of Dietary Sodium and Sugar
• Department of Health - Sugar