Added sugar refers to monosaccharide and disaccharide added in food by producers, chefs or consumers, such as white sugar cotton, white sugar, rock sugar, brown sugar and sugar naturally existing in honey syrup, fruit juice and concentrated fruit juice.

Second, the harm of adding sugar

Sugar in diet is the most important risk factor for dental caries. Adding sugar is related to poor diet quality, obesity and the risk of chronic diseases. Everyone should reduce the intake of added sugar.

Third, the recommended intake of added sugar.

According to the Dietary Guidelines for China Residents, it is suggested that the intake of added sugar should not exceed 50g per person per day. The sugar intake should be controlled below 25g and below 10% of the total energy intake.

Fourth, ways to reduce the intake of added sugar.

1, reduce the frequency of eating high-sugar foods.

Eat less biscuits, ice cream, chocolate, candy, cakes, preserves, jam and other packaged foods.

2. When eating out, pay attention to reducing the intake of sugar.

Appropriate choice of sweet and sour pork ribs, shredded pork with fish flavor, braised pork, shredded sweet potato, sweet soup and other dishes with more sugar.

3. Put less sugar when cooking food.

4. Children and adolescents do not drink or drink less sugary drinks.

Sugary drinks are the main source of added sugar for children and adolescents, so it is recommended not to drink or drink less sugary drinks.

There is no need to add sugar to baby food.

It is suggested that infants should mainly drink boiled water to avoid artificially adding sugar when making complementary food.

Step 6 replace drinks with boiled water

The best way for human body to replenish water is to drink boiled water. In a mild climate, adult men should drink at least 1700ml, about 8.5 glasses of water every day. Women should report at least 1500ml, about 7.5 glasses of water.