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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.
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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.
and lacks vitamins,minerals, & fiber.
healthy foods.
:
-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 are a good wayto satisfy a sweet tooth.
They
-found in Equal,
Nutrasweet,NutrasweetSpoonful, andNutrataste.– 180-200 times as sweet as
sugar.
used spoon for spoon in place ofsugar.
(Phenylketonuria) should notuse aspartame.
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.
baking.
calories to food.
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
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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.
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.
Eat a fruit orvegetable to fillyou up until dinner.
Make healthy snack choicesfrom the fruit, vegetable, anddairy groups.
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.