Tips for Moderating Sugar Intake

The latest 2010 U.S. Dietary Guidelines for Americans recommend eating fewer calories from added sugars and to limit refined grains made with added sugar. The reason is because eating too many added sugars can increase your chance of taking in too many calories, which promotes overweight and obesity.

Another reason for decreasing sugars and refined carbohydrate intake is that eating too many foods high in added sugars may crowd out more nutritious foods. Added sugars do not include naturally occurring sugars found in milk and fruit. The USDA recommends that adults get no more than 6 to 10 percent of their daily calories from sugar or, in other words, about 6 teaspoons per 1600 calories eaten.

Tips to lower your daily intake of sugar:
• Focus on whole, unprocessed foods first like whole grains, fruits, vegetables, lean proteins and healthful oils as outlined in the USDA Food Guide Pyramid. These foods do not contain added sugars and provide a variety of nutrients you need every day. Eating these first may decrease cravings for sugar or sweet snacks.

• Eat healthful snacks and don’t skip meals. When you don’t eat for long periods of time, your blood sugar dips and you have a greater chance of craving sweets. Aim to eat something every three hours; if it is a snack, choose one with complex carbohydrates, a little protein, and a small amount of fat (e.g., low-sugar yogurt with berries and a tablespoon of chopped nuts).

• Try naturally sweet foods. Fruits, whether fresh, frozen, canned or dried, can help tame a sweet tooth while providing valuable nutrients and fiber.

• Limit the fizzy stuff. The biggest supplier of sugar to our diets is not a food but beverages like soda and fruit flavored drinks.

• Compare food labels. See the Nutrition Facts Label for “Sugars” listed under “Total Carbohydrate.” This allows you to compare similar products for lower sugar content. For example, Apple Jacks cereal contains 12 grams of added sugar per serving versus 9 grams in Honey Nut Cheerios. Note that products that contain or are made from milk like yogurt, may appear higher in sugar because milk sugar and natural fruit sugars are included under “Sugars.” In that case, also check the ingredients list. Is sugar including “natural sugars” listed among the first few ingredients? If so, you will know this product is high in added sugar.

• Eat a small portion of a sweet food you love. If you still crave a sweet, choose one that you know you’ll love and savor a small portion of it. A few pieces of good quality dark chocolate, one thin slice of decadent cake, a half-cup of rich ice cream…you get the picture! If you have difficulty with portion control, do not keep these foods in the house but buy just one portion to eat out or at home.

View sugar as a treat and not part of your everyday diet. This takes practice but it will allow you to truly enjoy a sweet when you do eat it!