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Weight Loss Challenge Welcome! • Mobile phones turned off • Write down all your questions Who has lost weight this week? Congratulations! How are you feeling? • • • • • 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 • • • • 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? • • • • • • Soft drinks Sweetened breakfast cereals and deserts Sauces Soups Biscuits Sweets, cakes and pastries Sources of sugar 1. 2. 3. 4. 5. 6. 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 1. 2. 3. 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 • • • • • • • • Sucrose Fructose Glucose Dextrose Lactose Maltose Invert Sugar Syrup • • • • Raw sugar Cane sugar Rice syrup Fruit juice concentrate • Corn syrup • Honey • Maple syrup Sugar and overweight • 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 • 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 • 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 • • • • • 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… • • • • • • • 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!