Did you know that almost half of the added sugar in our diets come from beverages such as sodas, fruit drinks, and other sweetened beverages?
The 2015-2020 Dietary Guidelines for Americans recommends limiting calories from added sugars to no more than 10 percent each day. On a 2,000 calorie eating pattern, this would equal 12 teaspoons or about 200 calories.
Added sugars are added to a food or food product when they are processed or prepared. They can include ingredients such as sugars (brown, raw, turbinado, granulated), corn syrups, molasses, honey, and nectars to name a few. Added sugars contribute calories but do not provide essential nutrients. R
Some foods have naturally occurring sugar like fruits, vegetables, and milk, these foods are not added sugar. Replacing foods and drinks high in added sugars is a step to establishing a healthy eating pattern for our children and family.
You can make a few choices throughout the day by replacing foods high in added sugars. Here are a few options:
- Eat fruit for dessert instead of cakes, cookies, or ice cream.
- Flavor water with fresh fruit instead of sodas or sweetened tea.
- Try choosing a smaller size of a food with added sugar.
- Reduce the amount of sugar in an original recipe by one third.
Making small steps to reduce the amount of added sugar is a step in establishing a healthy eating pattern.
Watch this video to learn how to limit calories from added sugars.