Doughnut Time stores are popping up everywhere at the moment.

New data released today by the Australian Bureau of Statistics shows we are consuming more added sugars in our diets than ever before, but the problem is worse in teenagers.

We now have specific dietary data available that pinpoints exactly where these sugars in our diet are coming from, and the news is not good for soft drink and fruit juice manufacturers.

The World Health Organisation recommends our sugar consumption should only make up five per cent of our total daily calorie intake, which equates to about 25g or six teaspoons per day.

The Australian Health Survey found that in 2011-2012, Australians were consuming an average of 60g of sugars each day, or the equivalent of 14 teaspoons of white sugar.

Not surprisingly, the majority of these sugars were coming from “extra” foods and drinks.

Soft drinks, energy and sports drinks, as well as fruit and vegetable juices make up 32 per cent of the added sugars in our diets. Almost nine per cent of the added sugars we consume are in confectionery, cakes and muffins.

Sugar intake was highest among teenage males, who consumed an average 92g or 18 teaspoons per day. That figure is particularly alarming, because as teenagers we develop food habits we’re likely to maintain throughout our adult lives.

Extreme desserts like this doughnut-topped milkshake are a big trend in Australia right now.Source:News Corp Australia

What does 60g of sugar actually look like?

Sugars are found naturally in many foods including fruits, vegetables and dairy food. Glucose, the building block of all sugars, fuels the muscles and the brain. Natural sugars consumed as part of a healthy, balanced diet are fine. The major issue in our diets are the extra sugars we get through processed foods and sugary drinks.

While 60g of sugar or 14 teaspoons may sound like an obscene amount of the white stuff, it really is not that difficult to consume this much added sugar on a regular basis.

For example, a smoothie contains 30g of sugar, a large fruit juice can contain up to 60g per 500mL and a fruit yoghurt has around 30g.

Now, if you consume soft drinks, processed cakes, muffins and confectionery, your sugar intake could be as high as 190g, or almost 20 teaspoons of added sugars every day.

Cold pressed juices are very popular right now, but can contain loads of added sugar.Source:News Corp Australia

So, what can I eat and still come in at the recommended 25g of sugar per day?

While your fruit and vegetable intake do not need to be included in this amount, once you include a little sugar from a breakfast cereal, fruit yoghurt and some dark chocolate you will have easily reached 25g.

That’s not taking into account any liquid sugars, sauces or foods eaten away from the home.

So how do I cut down on my sugar consumption?

If you are serious about cutting down on sugar, the first place to start is with your drinks.

Avoid fruit-based drinks and soft drinks altogether, and choose vegetable-based juices.

Don’t add sugar or honey to your tea and coffee. Only eat sweet treats a couple of times a week, and keep the portions small.

The most important thing is to check your food labels.

If sugar is listed as an ingredient, particularly on foods targeting children, avoid them altogether. You will be surprised how many snacks, yoghurts, sauces and pre-made foods contain added sugars, which are often listed as glucose, honey or rice malt syrup.

Parents of teenagers should keep an eye on their consumption of iced tea, soft drink and energy drinks. Once they get a taste for the white stuff, it is a tough habit to break.

Donuts available at Dick's Donuts, Broadbeach, Gold Coast. Picture: Regi VargheseSource:News Corp Australia

Here are some healthy food swap suggestions:

1. Fruit muesli - plain oats

2. Fruit yoghurt - natural yoghurt

3. Sugar - cinnamon, or vanilla

4. Milk chocolate - 70 per cent cocoa dark chocolate

5. Dried fruit - fresh fruit

6. Muesli bars - nut-based snack bars

7. Rice crackers - roasted chickpeas

8. Wraps - rye crackers

9. Mayonnaise - avocado

10. Sweet chilli sauce - chilli sauce