Soft drinks, juice and sweet drinks – limit intake
Soft drinks, juice and sweet drinks – limit intake
About sugary drinks
The Australian dietary guidelines recommends that all Australians limit their intake of drinks containing added
sugar
, including sugar-sweetened soft drinks and cordials, fruit drinks, vitamin-style waters, flavoured mineral waters, energy and sports drinks.
Sugary drinks are not required for good health and frequent drinking of large amounts can increase the risk of health problems.
Drink plenty of
water
instead of drinks with added sugars.
Reasons to limit sugary drinks
Drinks containing added sugar include sugar-sweetened soft drinks and cordials, fruit drinks, vitamin-style waters, flavoured mineral waters, energy and sports drinks.
Consumption of sugary drinks provides additional
energy (kilojoules)
to the diet, but no other essential nutrients such as
protein
,
minerals, vitamins
or
dietary fibre
.
There is strong evidence of the association between the consumption of sugary dinks and
excess weight gain
in both children and adults, as well as reduced bone strength, and
tooth decay
.
Limit artificially sweetened soft drinks
Some soft drinks contain artificial sweeteners, also known as non-nutritive sweeteners, instead of added sugar.
Artificially sweetened drinks are chemical additives that are sweeter than sugar but add very little energy (kilojoules) to the diet and therefore do not contribute directly to weight gain. However, artificially sweetened drinks still maintain the ‘habit’ of drinking sweet drinks and there is some evidence that consumption of all soft drinks, both diet and sugar sweetened, may lead to decreased bone density as people may drink less
milk
.
Whether sweetened with sugar or artificial sweeteners these drinks are acidic. Frequent consumption can contribute to the
erosion of tooth enamel
, a major factor in tooth decay.
For good oral health, tap water has an advantage over many commercially available drinks as it has the beneficial effects of added
fluoride
. Tap water is also the best choice of drink for hydration (replacing the fluids you lose).
Drinking reduced fat milk helps people to meet their target for the food group ‘milk, yoghurt, cheese and/or their alternatives’.
The amount of sugar in soft drinks
Soft drinks are now commonly sold in 600 ml bottles, which means people are consuming up to 16 packets (teaspoons) of sugar with each large sugary drink consumed.
Sugary drink
Sugar packs
(1 sachet/packet = 4 g sugar
1 LEVEL tsp = 4 g sugar)
Regular soft drink (600 ml bottle)
16 packs
(64 g)
Regular soft drink (375 ml can)
10 packs
(40 g)
Energy drink (250 ml)
6 packs
(27 g)
Sports drink (600 ml)
9 packs
(36 g)
Vitamin/Nutrient-style waters (600 ml)
7 packs
(29 g)
Fruit drink (250 ml)
(‘Pop-top’ 25% orange juice)
6.5 packs
26 g
Cordial (250 ml)
(Blackcurrant, 25% juice, reconstit. to directions)
22.75 g
6 packs
Dietary recommendations for Australians
The
Australian guide to healthy
eating
External Link
provides people of different sex, age and life stage with a recommended eating plan that includes all the nutrients you need to grow and develop, and to live a healthy life.
A variety of foods from the 5 food groups provide valuable nutrients for the body, while discretionary (‘sometimes’ or ‘extra’) foods and particularly drinks provide additional energy (kilojoules), but do not generally satisfy hunger.
For adults, sugary drinks do not usually contribute to feeling full, people tend to eat their usual meal – leading to excess energy intake and weight gain over time.
Discretionary foods and drink, including sugary drinks, are not an essential or necessary part of our dietary patterns. If chosen, they should be included only occasionally and in small amounts.
Where to get help
Your
GP (doctor)
Dietitians
Australia
External Link
Tel.
1800 812 942
Nutrition
Australia
External Link
Eat for health – Australian dietary
guidelines
External Link