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Understanding Sugar: Amount, Sources, and Substitutes, Schemes and Mind Maps of Nutrition

This document sheds light on the average american's sugar consumption, sources of sugar, reasons to limit intake, and sugar substitutes. Learn about the health implications of sugar and how to make informed food choices.

Typology: Schemes and Mind Maps

2021/2022

Uploaded on 09/12/2022

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DID YOU KNOW?
· The average American eats
about 150 lbs. of sugar every
year.
· ¾ of our sugar intake is in the
form of junk foods like soft
drinks and candy.
· Sugar promotes tooth decay.
· A pop having 50 grams of
sugar is equal to 10 teaspoons
of sugar.
Reasons to limit sugar:
Sugar contains only calories
and lacks vitamins,
minerals, & fiber.
High sugar foods often replace
healthy foods.
Promotes tooth decay.
A food is likely to be high in
sugars if one of these terms
appears first or second in the
ingredient list:
-Brown sugar -Invert sugar
-Corn sweetener -Maltose
-Corn syrup -Molasses
-Dextrose -Raw sugar
-Fruit juice -Syrup
concentrate -Sucrose
-Fructose -Table sugar
-Glucose
-Honey
-High-fructose corn syrup
Sugar Substitutes
Sugar substitutes are a good way
to satisfy a sweet tooth. They
have only 4 calories per teaspoon
as compared to regular sugar,
which has 16 calories per
teaspoon.
Sugar substitutes do not
cause tooth decay unlike
regular sugar.
Types:
Aspartame-found in Equal,
Nutrasweet,
Nutrasweet
Spoonful, and
Nutrataste.
180-200 times as sweet as
sugar.
- Nutrasweet Spoonful can be
used spoon for spoon in place of
sugar.
People with PKU
(Phenylketonuria) should not
use aspartame.
Cannot be heated. It loses its
sweetness.
Saccharin-found in
Sweet ‘N Low and Sweet 10.
300 times sweeter than sugar.
Can be used
for cooking.
Acesulfame-K-also known as
Sunette and Sweet One.
200 times sweeter than sugar.
Can be used for cooking and
baking.
Sucralose-known as Splenda.
600 times sweeter than sugar.
Can be used for cooking and
baking.
Cannot be digested so it adds no
calories to food.
Does not affect blood glucose
levels so diabetics can use it.
5,000 copies of this were printed by the
SD Dept of Health at a cost of $.16 per copy.
NLA 092 11/01
KEY
NUTRIENT
SUGAR
REMEMBER: The US Dietary
Guidelines advise “Choose
beverages and foods to moderate
your intake of sugars.”
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DID YOU KNOW?

The average American eatsabout 150 lbs. of sugar everyyear. 

¾ of our sugar intake is in theform of junk foods like softdrinks and candy. 

Sugar promotes tooth decay. 

A pop having 50 grams ofsugar is equal to 10 teaspoonsof sugar.

Reasons to limit sugar: – Sugar contains only calories

and lacks vitamins,minerals, & fiber.

  • High sugar foods often replace

healthy foods.

  • Promotes tooth decay.A food is likely to be high insugars if one of these termsappears first or second in theingredient list

:

-Brown sugar

-Invert sugar

-Corn sweetener

-Maltose

-Corn syrup

-Molasses

-Dextrose

-Raw sugar

-Fruit juice

-Syrup

concentrate

-Sucrose

-Fructose

-Table sugar

-Glucose-Honey-High-fructose corn syrup

Sugar Substitutes

Sugar substitutes are a good wayto satisfy a sweet tooth.

They

have only 4 calories per teaspoonas compared to regular sugar,which has 16 calories perteaspoon.Sugar substitutes do notcause tooth decay unlikeregular sugar. Types:Aspartame

-found in Equal,

Nutrasweet,NutrasweetSpoonful, andNutrataste.– 180-200 times as sweet as

sugar.

  • Nutrasweet Spoonful can be

used spoon for spoon in place ofsugar.

  • People with PKU

(Phenylketonuria) should notuse aspartame.

  • Cannot be heated.

It loses its

sweetness.

Saccharin

-found in

Sweet ‘N Low and Sweet 10.– 300 times sweeter than sugar.– Can be used

for cooking. Acesulfame-K

-also known as

Sunette and Sweet One.– 200 times sweeter than sugar.– Can be used for cooking and

baking. Sucralose

-known as Splenda.

  • 600 times sweeter than sugar.– Can be used for cooking and

baking.

  • Cannot be digested so it adds no

calories to food.

  • Does not affect blood glucose

levels so diabetics can use it.

5,000 copies of this were printed by the SD Dept of Health at a cost of $.16 per copy. NLA 092

11/

KEY

NUTRIENT

SUGAR

REMEMBER: The US DietaryGuidelines advise “Choosebeverages and foods to moderateyour intake of sugars.”

Sugars are commonly found inmany foods and are used forflavor, food texture, and forbaking. Too much sugar can leadto an intake of too many caloriesand can cause weight gain. Sugarcan also cause tooth decay.

The taste forsweets islearned.

This means

you can change your taste

for sugar by slowly changingthe amount of sugar in your dietand eating healthier foods. Read your food labels

to

determine the amounts and typesof sugars in the foods you eat. SERVING SIZE:

here’s where

you find out what equals aserving and how many servingsare in a box. SUGARS:

sugars listed on the

nutrition facts panel includenaturally occurring sugars andthose added to a food or drink.

The USDA suggests limiting sugarto 10 teaspoons per day.

One

teaspoon of sugar is equal toabout 5 grams.

WAYS TO REDUCE YOURSUGAR INTAKEDesserts Desserts are usuallyhigh in sugar. 

Make and eat sweet dessertsless often.

Limit sweet

desserts to once or twice aweek. 

Try new recipesusing less sugarand less fat.

Reduce sugar by

1/3 to 1/2 in favorite recipes. 

Limit yourself to a single sizeserving. 

Sugar substitutes, such assaccharin and aspartame, maybe used instead of sugar. 

Try fresh fruits as a dessert.

Snacks 

Eat a fruit orvegetable to fillyou up until dinner. 

Make healthy snack choicesfrom the fruit, vegetable, anddairy groups.

Beverages 

Water is the best sugar-freebeverage. Drink eight 8-ounceglasses of water each day. 

Drink three to four 8-ounceglasses of milk each day topromote bone health. 

Drink 100% fruit juice. 

Look for the word“juice” on the label.Words such as “ade”,“cocktail”, “drink”, or“beverage” mean that it isNOT 100% juice. 

All juice labels must state howmuch real fruitjuice theycontain. If itsays “made withreal fruit juice”or “real fruitbeverage”, itdoesn’t meanthey contain100% juice. 

The averageadult serving forjuice is 6 ounces or ¾ cup.