Sugar guidelines for children: the 5% rule explained
The UK recommendation on sugar for children is simple in principle: keep free sugars low. In practice, food labels and toddler portions make it hard to judge. Here is the guidance translated into a shopping basket.
The 5% rule
The Scientific Advisory Committee on Nutrition (SACN) recommends that free sugars should account for no more than 5% of daily energy intake from age 2 upwards. For a toddler eating roughly 1,000–1,200 calories a day, 5% is about 12–15 grams of free sugar — roughly 3 to 4 teaspoons.
Children under 2 should avoid free sugars altogether.
Where free sugars hide
- Sugary drinks, fruit juice, and smoothies
- Biscuits, cakes, chocolate, and sweets
- Sweetened yoghurts and breakfast cereals
- Honey, syrups, and agave — even “natural” ones
Whole fruit and plain milk do not count as free sugars. Their natural sugars come with fibre, protein, and other nutrients.
How Tenderheart helps
Tenderheart reads your supermarket order and flags items high in free sugars. Instead of demanding changes, it explains the concern and suggests a gentler swap — so you can decide what stays and what goes.
Scan your next shop. Forward your order email to [email protected].