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Healthy Eating Week - Be Sugar Smart

Too much sugar is bad for our health. Sugary foods and drinks are one of the largest contributors to obesity, type 2 diabetes and tooth decay.

Recommended daily allowance for adults and children aged 11 and over is 30g (7.5 tsp of sugar) each day. For children aged 7 to 10 the recommended limit is 24g or 6 tsp, for 4 to 6 years it’s 19g, around 5tsp, a day.

  • Take our challenge to cut down your sugar intake for more healthier alternatives at work and at home.
  • Come along to Healthwatch’s Health and Wellbeing day and speak to our health advisers and dieticians on Monday 10th June; 11-2pm; Lloyd’s park, community room.

Take part in Feel Good festival with around 300 healthy activities and courses.

What you can do at your workplace or business

Employees spend 60% of their waking hours at work and this usually includes at least one meal time and several beverages. Workplaces are therefore important settings for improving employee’s health, reduce sickness absence and result in happier, healthier and more productive staff.

Whilst at work here are a few tips of what you can do:

  • Replace sugary drink for water. Why not make use of free drinking water fountains or tap water and save money
  • Cut down sugar in your teas and coffee and replace with alternatives
  • Provide varied healthier alternatives such and as fruits, vegetable, at staff meetings and events
  • Include fruits and healthy food when you bring treats for your colleagues to share. Why not take up the challenge to go sugar, biscuits, sweets and chocolate free on Healthy Eating Week
  • Advertising has been shown to influence behaviour. Why not utilise healthier advertising to incentivise customer or staff participation with work initiatives. For example, a free manicure, or even a prize draw for a self-pampering or boots voucher could all work as great incentives to encourage staff/ customer participation rather than a cake or icecream 

If you are a business or have a catering company in your organisation sign up to our Healthier Catering Commitment Awards and start enjoying the benefits for your business and customers

What you can do as an individual or for your family

With children under 5 years old it’s best to avoid sweet snack foods and stick to water or milk to drink wherever possible.

Read the labels

  • 5g or less total sugars per 100g is low
  • more than 15g total sugars per 100g is high
  • Check the ingredients list to find out whether sugar has been added to a product. Change for Life App can help you find out sugar scanner by simply scanning your food products

Cut down on sugary drinks

  • Drink water daily instead of sugary or fizzy drink. Milk or even sparkling water and lemon is a better alternative to replace sugary fizzy drink, hot chocolates and caramel lattes
  • Many soft drinks are high in sugar and can contain twice the recommended allowance of sugar for adults (30g). 
    • a 500ml bottle of Coca Cola contains 13 teaspoons (52g)
    • a 500ml bottle of Volvic flavoured water contains 6 teaspoons (24g)
    • some hot chocolates and caramel lattes can contain up to 17 teaspoons (68g)

Cut down on sugary food

  • try reduced-sugar jam or fruit spread, sliced banana or lower-fat cream cheese instead of high-sugar jam, marmalade, syrup, chocolate spread or honey on your toast.
  • Check nutrition labels to help you pick the foods with less added sugar, or go for the reduced- or lower-sugar version.
  • Try reducing the sugar you use in your recipes.
  • Choose unsweetened wholegrain breakfast cereals that aren't frosted, or coated with chocolate or honey.

Services in Waltham Forest that support Healthy Eating and life style

  • HENRY through the Waltham Forest Children and families’ centres  and in partnership with Lloyd Park children’s charity offer families support around healthy eating, nutrition, and other health areas.  Each Children and Family centre hub have trained nutritionists and champions, who offer group, drop ins and one on one sessions to families with children five years and under. Call 0208 496 5223 to get support. 
  • NELFT nutrition and dietetic service offers expert nutritional advice and weight management service on a one to one and group sessions basis.
  • Bags of Taste offer cooking lessons around cooking healthy tasty meals on a low budget. 
  • Healthier You offer people who at higher risk of diabetes a personalised service, including tailored weight loss, healthy eating and exercise programme. Speak to your GP about getting a blood test or complete this questionnaire  to find out if you are at risk of diabetes.

Facts and figures

  • In Waltham Forest, 1 in 4 children in the borough are overweight or obese when they start primary school, and this rises to more than 1 in 3 by the time they leave primary school.
  • Each year there are 8,500 limb amputations because of Type 2 diabetes. 

A small 150ml can of standard cola contains 4 teaspoons’ worth of sugar, which is almost the maximum daily amount recommended for a small child, and more than half of an adult’s.

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