Research reported in the BDJ in January (BDJ 2014; 216: 5) suggests that individual intake of 'free sugars' should be less than 5% of calories – around five teaspoons a day – to minimise the risk of dental cavities throughout life.1 Free sugars are those that are added to food as well as those naturally present in honey, syrups, fruit juices and fruit concentrates.

Previously, the World Health Organisation (WHO) had recommended that intake of free sugars should be less than 10% of total calorie intake.

Although fully aware of my sweet tooth and my tendency to look for something sweet to round off a meal – even if that is 'only a yoghurt' – I don't consider myself to have a diet high in sugar. I don't take sugar in tea or coffee, don't drink fizzy drinks, and try to use a straw when I drink fruit juice. Admittedly, I do have a number of fillings, but these days (after a decade in dental publishing), I am scrupulous about keeping my mouth clean and my dentist is happy to see me just once a year.

However, I wondered just how much sugar I consume in an average week, and if it is anywhere near the five teaspoon threshold. So, I decided to keep a food diary for one week, and then used a handy website (myfitnesspal.com) to tot up the approximate sugar quantities. By way of comparison, and for moral support, my colleague Lucy offered to do the same.

In the following sugar diaries, I have only included the food and drinks that contained sugar rather than everything we consumed. One teaspoon of sugar is 4 g so five teaspoons a day is 20 g.

Kate Quinlan

Monday

Jordans Country Crisp cereal with Flame Raisins and added raspberries 33 g sugar

Satsuma 5 g sugar

Home-made sandwich 2 g sugar

Cadbury's Creme Egg 26 g sugar

Slice of homemade cake 30 g sugar

Glass red wine 2 g sugar

Day total = 65 g sugar = 16 teaspoons

Shrove Tuesday

Toast with Nutella 9 g sugar

Natural yoghurt with raspberry layer 5 g sugar

One biscuit 7 g sugar

One small apple 15 g sugar

Homemade drop scones with various sweet toppings 40 g sugar

Glass red wine 2 g sugar

Day total = 78 g = 19.5 teaspoons

Wednesday

Homemade drop scones with lemon curd 5 g sugar

Mini Cheddars 1.2 g sugar

Black Cherry Activia yoghurt 12 g sugar

Three chocolates 5 g sugar

Orange Club biscuit 12 g sugar (after giving blood!)

Raspberry ripple ice cream 20 g sugar

Glass red wine 2 g sugar

Day total = 57.2 g = 14.3 teaspoons

Thursday

Homemade drop scones with Nutella 9 g sugar

Jordans Country Crisp cereal with Flame Raisins 32 g sugar

Vanilla Activia yoghurt 12 g sugar

Banana 12 g sugar

Raisins 15 g sugar

Caramelised onions (in tart) 10 g sugar

Glass red wine 2 g sugar

Day total = 92 g = 23 teaspoons

Friday

Special K with Red Berries 9 g sugar

Banana 12 g sugar

Strawberry Activia yoghurt 12 g sugar

Slice of chocolate birthday cake 26.8 g sugar

Raspberry ripple ice cream 20 g sugar

Glass red wine 2 g sugar

Day total = 81.8 g = 20.4 teaspoons

Saturday

Yoghurt with blackberries 15 g sugar

Homemade cake 10 g sugar

Caramelised onions (in tart) 10 g sugar

Day total = 35 g = 8.7 teaspoons

Sunday

Home-made cake 10 g sugar

Mini Magnum 12 g sugar

Roast vegetables 8 g sugar

Red wine 6 g sugar

Day total = 36 g = 9 teaspoons

DAILY AVERAGE = 15.8 teaspoons - over three times the maximum amount of daily sugars suggested in the research.

Verdict: It looks like I should cut down on cake, ice cream, yoghurt - and probably red wine - to reduce my risk of future dental cavities.

Lucy Heaney

Monday

Five teaspoons added to drinks 20 g sugar

Berries added to porridge 21.4 g sugar

Caramelised cashews and peanuts 11 g sugar

Baked beans 10.3 g sugar

White bread 1.5 sugar

Chocolate honeycomb bites 17 g sugar

500 ml Coke 53 g sugar

Day total = 146 g sugar = 36.5 teaspoons

Shrove Tuesday

Four teaspoons added to drinks 16 g sugar

Apple chips added to porridge 13.9 g sugar

Hoisin chicken 7.6 g sugar

Sour cream 6 g sugar

Hot chocolate 24.1 g sugar

Tiffin biscuit cake 48.5 g sugar

Pancakes with maple syrup 12 g sugar

500 ml Coke 53 g sugar

Day total = 181 g sugar = 45 teaspoons

Wednesday

Two teaspoons added to drinks 8 g sugar

Apple chips added to porridge 13.9 g sugar

Thai chicken soup 20 g sugar

Houmous and salad wrap 4.4 g sugar

Banana 12 g sugar

Fillet-o-fish 5 g sugar

Day total = 68.3 g sugar = 17 teaspoons

Thursday

Two teaspoons added to drinks 8 g sugar

Berries added to porridge 21.4 g sugar

Lemon cheesecake 26.6 g sugar

Prawn and chili dip snack 11.9 g sugar

Tesco Finest Fish pie 6.8 g sugar

Profiterole dessert 20 g sugar

Day total = 99.9 g sugar = 24.9 teaspoons

Friday

Pret a Manger bacon and egg roll 3.3 g sugar

Three teaspoons added to drinks 12 g sugar

Chicken burger with mango and lime 6 g sugar

Graze snacks 51.6 g sugar

Day total = 72.9 g sugar = 18.2 teaspoons

Saturday

Four teaspoons added to drinks 16 g sugar

White bread 5.1 g sugar

Marinated prawns with chili dip 11.9 g sugar

Lemon trifle 4 g sugar

Pomegranate juice 13 g sugar

Day total = 58.3 g sugar = 14.5 teaspoons

Sunday

Three teaspoons added to drinks 12 g sugar

White bread, brown sauce (with eggs) 15 g sugar

Tesco large sushi snack pack 9 g sugar

Activia yoghurt 7.9 g sugar

Day total = 43.9 g sugar = 10.9 teaspoons

DAILY AVERAGE = 23.8 teaspoons - over 4.5 times the maximum amount of daily sugars suggested in the research.

Verdict: Lucy has a bit of an addiction to sugary drinks, and cutting down on these would reduce her intake dramatically and also reduce her risk for future dental caries.

Look out for further sugar features in future issues.