Transcript Week 9 Presentation: Sugar

Weight Loss Challenge
Welcome!
• Mobile phones turned off
• Write down all your questions
Who has lost weight this week?
Congratulations!
How are you feeling?
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How are your energy levels?
Are you sleeping differently?
How are your bowel movements?
Are you craving sweet foods?
How do your clothes feel on you?
THIS WEEK
Sugar
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What do you find sugar in?
Different kinds of sugar
How much do you need?
Sugar’s relationship with overweight
What has added sugar in it?
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Soft drinks
Sweetened breakfast cereals and deserts
Sauces
Soups
Biscuits
Sweets, cakes and pastries
Sources of sugar
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Sugar is a white crystalline carbohydrate
It is found naturally in most plants, but especially in sugarcane
Sucrose is produced from extracting sugar from sugar beets or
sugarcane (table sugar used on cereals is an example of this
type of sugar)
Fructose is the sugar found naturally occurring in fruits
Lactose is the sugar found naturally occurring in milk
All sugars end up in the bloodstream in the form of glucose,
this is the form of sugar that our body uses for energy
How sugar is used in
your body
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Carbohydrates are converted into glucose
Glucose gives energy
Unused energy is stored in fat
Sugars provide the body with some of the energy it needs each day. To maintain
a steady stream of blood sugar, it’s important to eat at the right times and
consume a balanced diet
While you should avoid added sugars in food and drinks, you would be missing
out if you tried to avoid all sugars, as some foods, like fruits and dairy products
naturally contain sugars
Sugars you may find
on a food label
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Sucrose
Fructose
Glucose
Dextrose
Lactose
Maltose
Invert Sugar
Syrup
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Raw sugar
Cane sugar
Rice syrup
Fruit juice
concentrate
• Corn syrup
• Honey
• Maple syrup
Sugar and overweight
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The concern about sugar intake from added sugars (not naturally
occurring ones) is to do with the fact that they are considered ‘empty
calories’ – that is sugar provides calories (that the body uses for
energy) but no vitamins, minerals, fibre or phytonutrients
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Some food and drink options, for example fizzy drinks, don’t fill us up,
so we can consume high calories in these drinks and then also in
regular solid foods as well until we feel full
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Food that is usually high in sugar; cakes, pastries and chocolate bars
are also high in fats and calories. Food manufacturers are more than
happy to accommodate a consumer’s sweet tooth - sugar is
inexpensive and adds a lot of taste to food
How much sugar
do you need?
It’s recommended that added sugars make up no more than
10% of your typical energy intake
This translates to
Men
120g per day
Women
90g per day
Tip: Don’t forget to look at your GDA label to understand how much a portion of the food you are about
to eat contributes to your daily amount. Also look for the ‘Carbohydrates (of which sugars)’ figure in the
nutrition information panel on the label. A high sugar content is more than 15g sugars per 100g and a
low content is 5g sugars or less per 100g. Values in between indicate a medium amount of sugar.
Portion size is also important, for example, while jam is high in sugar, you only use a small amount
Tips for reducing your
sugar intake
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Try to obtain your sugars naturally, primarily from
fresh, whole fruit
Avoid soft drinks and sweetened drinks
Look for wholegrain cereals with no added sugar, add
fresh fruit as a topping
Keep healthy snacks handy, whole fruits, cut
vegetables, wholegrain crackers and low fat yogurt
If you add sugar to drinks and cereals gradually try
and reduce this yourself
Healthy nutrition…
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Start every day with a nutritious breakfast
Eat plenty of good proteins ever day
Eat 5-6 small meals per day
Aim to drink 2 litres of water each day
Eat a wide variety of fruit and vegetables (5 + a day)
Ensure sufficient physical exercise
Avoid foods with lots of ‘added sugar’
Next Week
• Exercise and Sport
Don’t forget
• To bring pen and paper
• Keep a log of everything you eat and drink over the
next week and bring it with you to the next meeting
• Bring along a friend!