WHERE ARE THE ADDED SUGARS? |
|
Food Groups |
|
Added Sugars (teaspoons) |
|
Bread, Cereal, Rice,
and Pasta |
|
Bread, 1 slice |
|
0 |
|
Muffin, 1 medium |
x |
1 |
|
Cookies, 2 medium |
x |
1 |
|
Danish pasty, 1 medium |
x |
1 |
|
Doughnut, 1 medium |
xx |
2 |
|
Ready-to-eat cereal, sweetened, 1 oz. |
x |
* |
|
Pound cake, no-fat, 1 oz. |
xx |
2 |
|
Angelfood cake, 1/12 tube cake |
xxxxx |
5 |
|
Cake, frosted, 1/16 average |
xxxxxx |
6 |
|
Pie, fruit, 2 crust, 1/6 8" pie |
xxxxxx |
6 |
|
|
|
|
|
Fruit |
|
Fruit, canned in juice, 1/2 cup |
|
0 |
|
Fruit, canned in light syrup, 1/2 cup |
xx |
2 |
|
Fruit, canned in heavy syrup, 1/2 cup |
xxxx |
4 |
|
|
|
|
|
Milk, Yogurt, and
Cheese |
|
Milk, plain, 1 cup |
|
0 |
|
Chocolate milk, 2 percent, 1 cup |
xxx |
3 |
|
Lowfat yogurt, plain, 8 oz. |
|
0 |
|
Lowfat, yogurt, flavored, 8 oz. |
xxxxx |
5 |
|
Lowfat yogurt, fruit, 8 oz. |
xxxxxxx |
7 |
|
Ice Cream, ice milk, frozen yogurt 1/2 cup |
xxx |
3 |
|
Chocolate shake, 10 fl. oz. |
xxxxxxxxx |
9 |
|
|
|
|
|
Other |
|
Sugar, jam, or jelly, 1 tsp. |
x |
1 |
|
Syrup or honey, 1 tbsp. |
xxx |
3 |
|
Chocolate bar, 1 oz. |
xxx |
3 |
|
Fruit sorbet, 1/2 cup |
xxx |
3 |
|
Gelatin dessert, 1/2 cup |
xxxx |
4 |
|
Sherbet, 1/2 cup |
xxxxx |
5 |
|
Cola, 12 fl. oz. |
xxxxxxxxx |
9 |
|
Fruit drink, ade, 12 fl. oz. |
xxxxxxxxxxxx |
12 |
|
|
|
|
|
* Check product label. x = 1 teaspoon
sugar
Note: 4 grams of sugar = 1 teaspoon |
|
Sugars
What about sugars?
Choosing a diet low in fat is a concern for everyone;
choosing one low in sugars is also important for people who have low calorie
needs. Sugars include white sugar, brown sugar, raw sugar, corn syrup,
honey, and molasses; these supply calories and little else nutritionally.
To avoid getting too many calories from sugars, try to limit your added
sugars to 6 teaspoons a day if you eat about 1,600 calories, 12 teaspoons at
2,200 calories, or 18 teaspoons at 2,800 calories. These amounts are
intended to be averages over time. The patterns are illustrations of
healthful proportions in the diet, not rigid prescriptions.
Added sugars are in foods like candy and soft drinks, as well as jams,
jellies, and sugars you add at the table. Some added sugars are also in
foods from the food groups, such as fruit canned in heavy syrup and
chocolate milk. The chart on the left shows the approximate amount of sugars
in some popular foods.
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