How to cut down on sugar in your drinks
Nearly a quarter of our added sugar in our diets comes from sugary drinks such as fizzy drinks, sweetened juices, squashes and cordials.
A 500ml bottle of cola contains the equivalent of 17 cubes of sugar. Try sugar-free varieties or better yet, water, lower-fat milk, or soda water with a splash of fruit juice.
If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether or try swapping to sweeteners instead. Try some new flavours with herbal teas or make your own with hot water and a slice of lemon or ginger.
Don’t drink all your fruit. Like fizzy drinks, fruit juice can be high in sugar. When juice is extracted from the whole fruit to make fruit juice, sugar is released and this can cause damage to our teeth.
Drinking fruit juice doesn’t fill you up as much as eating fruit. It takes about two-and-a-half oranges to make a glass of juice. But a glass of juice isn’t as filling as eating two-and-a-half oranges because the fibre in the fruit can help satisfy your appetite. However, fruit juices do contain vitamins and minerals, and a 150ml glass of unswe-etened 100% fruit or vegetable juice counts as one of your 5 A DAY. Remember, fruit juice only counts as a maximum of one of your 5 A DAY, even if you have more than one glass. Even unsweetened fruit juice is sugary, so try to drink no more than one glass (about 150ml) of fruit juice each day.
If the idea of switching to water feels a drastic departure, you could try flavouring it with a slice of lemon, lime or a splash of fruit juice. Watch out for the sugar content in flavoured water drinks. A 500ml glass of some brands contains 15g of sugar, the equivalent of nearly four teaspoons of sugar.