About > The Rules

The Rules

Giving up sugar is pretty complex and there's a lot of information out there on what you should and shouldn't be giving up.

The Sugar-Free September challenge is about avoiding added sugar. Read ingredient lists, not the daily values (percentages). Plenty of perfectly healthy foods like fruits have sugar. But there is no added sugar in fruit.

Follow these simple rules for the duration of the challenge:

Start date: Friday, September 1st, 2017

Finish date: Saturday, September 30th, 2017

Here’s our handy hints on What’s In and What’s Out for the Sugar-Free challenge:

What's In?

Add a slice of lemon or lime for a hint of flavour. You could try sparkling water instead of sugary fizzy drinks.

Teas and coffee
Don’t forget about yummy herbal teas!

Sugar-free breakfasts
Oatmeal and muesli (with no added sugar), or try a savoury breakfast like wholegrain toast with avocado and scrambled eggs.

Sugar-free cakes
There are lots of great recipes out there. View recipes...

Homemade dressing
Using spices, herbs, garlic and a squeeze of lemon or lime.

Plain or Greek-style yoghurt
Add fruit, nuts and seeds.

Fresh fruits, nuts and seeds
If it occurs in nature, it’s okay. Fruits such as bananas and dates can make excellent sugar substitutes when making desserts!

What's Out?

Baked goods, desserts, candies or sweets
This includes chocolate, ice cream, flavored yoghurts, biscuits, cakes and fruit snacks

Sweetened hot drinks
Avoid coffees with syrups, teas and coffee with sugar

Sugary condiments & savoury sauces
Out with the ketchup, BBQ sauce, salad dressing, etc.

Sugary drinks
This includes soft drinks, fruit-flavored drinks and fruit juice, sports and energy drinks, cordial and hot/cold sweetened beverages

Commercial, processed cereals
Read the label to educate yourself about the added sugar in some of your favourites

A note on fruit:
Whilst it’s true fruit contains natural sugars, we recommend to not restrict fruit intake. Fruit contains natural sugars that your brain utilizes for energy, plus they are packed full of vitamins, minerals, fibre, antioxidants and phytochemicals, all of which promote health and prevent disease.

Dried fruit can contain higher amounts of natural sugar than fresh fruits and can often be coated in white sugar, so whilst plain dried fruit is ok, fresh is always best!

Your Sugar-Free September
Sugar-Free September is all about you cutting down your sugar intake. Deciding exactly what to ditch from your diet can be hard, but ultimately it’s up to you – after all it’s your Sugar-Free September!

For recipes and tips, check out the Well-Being area of the Sugar-Free September website.