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Cut Down on Added Sugars Cheat Sheet by

Cut Down on Added Sugars
diet     healthcare     dietary     reduce     sugars

Introd­uction

The 2015-2020 Dietary Guidelines for Americans

Learn how to limit calories from added sugars—and still enjoy the foods and drinks that you love.
Choosing a healthy eating pattern low in added sugars can have important health benefits.

The 2015-2020 Dietary Guidelines for Americans recommends limiting calories from added sugars to no more than 10% each day. That’s 200 calories, or about 12 teaspoons, for a 2,000 calorie diet.

What Are Added Sugars?

Just like it sounds, added sugars aren’t in foods natura­lly­—th­ey’re added. They include:
• Sugars and syrups that food manufa­cturers add to products like sodas, yogurt, candies, cereals, and cookies
• Sugar you add yourse­lf—like the teaspoon of sugar in your coffee
Some foods have sugar natura­lly­—like fruits, vegeta­bles, and milk. The sugars in these foods are not added sugars.

What’s the Problem with Added Sugars?

Eating and drinking too many foods and beverages with added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories. Added sugars contribute calories, but no essential nutrie­nts.

What Foods Have Added Sugars?

Lots of them. Some include:
• Regular sodas, energy drinks, and sports drinks
• Candy
• Fruit drinks, such as fruitades and fruit punch
• Cakes, cookies, and brownies
• Pies and cobblers
• Sweet rolls, pastries, and doughnuts
• Dairy desserts, such as ice cream

Sample Added Calories

Food
+Cal­ories
Tablespoon of Tomato Ketchup
12
1 Cup of Flavored Cereal
49
1 Serving of Flavored Yogurt (6 Oz)
72
1 Chocolate Bar (1.6 Oz)
74
1 Bottle of Sports Drink (20 Oz)
122
1 Can of Regular Soda (12 Fluid Oz)
126
1 Piece of Chocolate Cake
196
 

Added Sugar

How Can I Cut Down on Added Sugars?

You don’t have to give up the foods you love comple­tely. Instead, you can limit added sugars by making some smart, small changes to how you eat. Here are 3 things you can do:

1. Find Out How Many Calories You’re Getting

You’re Getting from Added Sugars Now.You can use the USDA’s http:/­/ww­w.S­upe­rtr­ack­er.u­sd­a.gov/ to get an idea. Once you know, you can make changes

2. Make Some Healthy Shifts

Replace foods and drinks high in added sugars with healthier options. You could:
• Eat fruit for dessert instead of cookies or cakes
• Swap sugary cereals for unswee­tened cereal with fruit
• Drink water or low-fat milk with meals instead of sodas

You can still have foods and drinks with added sugars­—just choose smaller portions or have them less often.
• If you choose to have a soda, select a smaller size
• Add 1 teaspoon of sugar to your tea or coffee instead of 2

3. Check the Ingred­ients

Look for added sugars in the ingred­ients list. The higher up added sugars are on the list, the more added sugar is in the product.
Added sugars go by a lot of different names like: brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-f­ructose corn, syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw
sugar, sucrose, trehalose, and turbinado sugar.
Added sugars hide in foods that you might not expect. They’re common in foods like pasta sauces, crackers, pizzas, and more

What About Artificial Sweete­ners?

Artificial sweete­ner­s—like saccharin, aspartame, acesulfame potassium (Ace-K), and sucral­ose—can help you cut down on calories. But they may not be a good way to manage your weight in the long run.

Download the Cut Down on Added Sugars Cheat Sheet

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