Read our advice and latest updates
There are three different types of carbohydrate: starch, fibre and sugar. All three are essential for the healthy functioning of the human body and you should take care to ensure they all feature in your diet. Here’s some useful advice on how to achieve this.
We all know that too much sugar is bad for us and can cause weight gain and damage teeth. Whilst a small amount of sugar in your diet is totally fine, don’t try to cut it out completely.
The sugar in fruit and vegetables is completely natural and far better for you than a packet of sweets as they will provide many minerals and vitamins to help you stay healthy.
Fruit juice can be acidic so drinking too much of it can cause damage to your teeth. Remember that 150ml is a portion, so you could always try to dilute it with some water to reduce the amount of sugar you’re consuming.
Sugar is also commonly found in products like chocolate, cake and desserts. Again, these are still fine to eat in moderation but check out our labels for advice on portion size.
Read our blog on our sugar reduction since we last reported on our sugar reduction progress in April 2018.
You should base your meals around starchy carbohydrates such as rice, pasta, bread and potatoes. The British Nutrition Foundation recommends that we eat 3-4 portions of carbohydrates per day. Try to choose wholegrain options where possible as they contain more fibre than white or refined starchy foods. Some examples of portion sizes are:
For more information, see the portion size section below.
In the UK, we’re not eating enough fibre in our diets. In 2015, the Government advised us to eat 30g of fibre per day but on average we eat 18g of fibre per day. Add more fibre to your diet slowly as doing it too quickly can cause stomach upsets and make it harder to keep up new, good habits. Here are some ways to get more fibre into your diet:
Look out for source of fibre, high fibre claims on our products.
Carbohydrates contain fewer calories per gram than fat so it’s better to bulk your meals out with starchy carbohydrates that are higher in fibre if you’re watching your calorie intake.
Eating a variety of food is important but so is eating the right amount. Getting the right portion size will help control your calorie intake, but what you consider a normal portion might be large or small to other people.
Check out the British Nutrition Foundation website for guidance on portion sizes.