The Sugar Lesson – Sugar Content in Common Foods

sugar-content-in-common-foods

Mmmmmmm….Belgian waffles…….mouthwatering aren’t they?

And packed with sugar.

Here’s a stat for you: the typical North American (that’s us) consumes 34 teaspoons of sugar PER DAY.

That is way too much.

Let’s think about the sugar content of some the common foods we eat daily.  Here are some examples:

  • 2 slices of white bread – 3 teaspoons
  • 1 bowl of cereal – 4-5 teaspoons
  • 1/2 cup of dried fruit – 4 teaspoons
  • 1/2 cup of fruit juice – 3-4 teaspoons
  • 1 can of soft drink – 9 teaspoons
  • 1 bowl of ice cream  – 23 teaspoons……23!!!!

Can you see how quickly that adds up?  Think about the amount of sugar your kids are consuming on a daily basis as well!

Again, I stress the need to real your labels.  Train yourself to look for added sugar content and begin to eliminate those foods from your diet.  Choose whole wheat or whole grain bread rather than processed white bread.  Choose a low-calorie, low sugar (again, read the labels) cereal.  Fresh fruit is better than dried.  Cut out those soft drinks (I know this isn’t easy) or choose an alternative with less sugar.  And ice cream……well, make that a treat not a daily meal.

Start tracking your sugar intake by keeping a food diary.  This can help you determine what you are eating and how much sugar is added throughout your day.  Click the link to download a simple Food Diary example  –  Three-Day-Dietary-Record

Now it is time to set goals and limits for your sugar intake. 

The USDA recommends no more than 10 teaspoons (40 grams) of sugar per day.  If your goal is to lose fat as well as cut out sugar, you may need even fewer.

You’re not alone on this! I can help.  Contact me or register for the full course and receive personalized assistance. We can analyze your sugar intake and set realistic goals for you to reduce it.   Don’t hesitate to contact me!

Next up we will take a look at sports drinks, fat loss goals and muscle gain and how sugar can affect these goals.

Stay tuned!

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