NHS issues colour code advice for supermarket shoppers

If you have a high sugar diet, the NHS has issued some tips for cutting down on the amount of sugar you consume. It might seem hard to reduce your sugar intake but by making some small simple changes, you can ensure your diet will be healthier.

The NHS says added sugars, such as table sugar, honey and syrups, should not make up more than 5% of the energy you get from food and drink each day. That's about 30g a day for anyone aged 11 and older. There are plenty of ways you can reduce your sugar level and it’s easier than you think.

If you’re in the supermarket doing your weekly food shop, it’s important to take note of what is on the labels. The NHS says items which are high in sugar contain 22.5g or more of total sugar per 100g. Items which are low in sugar contain 5g or less of total sugar per 100g.

Many items will show this through a colour system so it’s easy for you to identify which items contain high levels of sugar.

Look for more "greens" and "ambers", and fewer "reds", in your shopping basket.

One main piece of advice the NHS says is to consider your snack choices.

It says: “Healthier snack options are those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurts.”

If you are not ready to give up your favourite flavours, you could start by having less and cutting down on the quantity gradually.

You can also make some healthy swaps, for example cereal bars can be high in sugar and fat despite seeming healthy.

Make sure to look for cereal bars which are low in sugar, fat and salt.

If you’re a chocolate-lover, you could swap chocolate out for a lower-calorie hot instant chocolate drink.

As for biscuits, these are a popular snack item and there’s plenty of lower calorie options you can eat to reduce your sugar intake.

For example, oatcakes, oat biscuits or unsalted rice cakes could be a healthier option while still giving you the feel of eating a biscuit.

By following this simple advice, you can make a healthy change to your lifestyle and improve your diet.