where’s the sugar? how much sugar do you eat and drink everyday?

Where’s The Sugar?Where’s The Sugar?

How Much Sugar Do How Much Sugar Do You Eat and Drink You Eat and Drink

Everyday?Everyday?

Is Too Much Sugar Is Too Much Sugar Bad for You?Bad for You?

Would You Eat Sugar for Would You Eat Sugar for Dinner?Dinner?

Or Let Your Children Eat Or Let Your Children Eat Candy?Candy?

Sodas, Juices, Processed Sodas, Juices, Processed Foods and Junk Foods Have Foods and Junk Foods Have

Lots Of Sugar in ThemLots Of Sugar in Them

The Average The Average American American Should Eat Should Eat No More No More Than Than TenTen Teaspoons Teaspoons of Sugar a of Sugar a DayDay

That’s 40 grams of sugarOr 160 calories

This Includes Foods with This Includes Foods with Natural Complex Sugars, Natural Complex Sugars, Like Fruits, Vegetables Like Fruits, Vegetables and Milkand Milk

But, We Eat 20 But, We Eat 20 Teaspoons or More a Day Teaspoons or More a Day and Most is Processed and Most is Processed Simple SugarsSimple Sugars

That’s 80 grams or more every day

Or 600 calories

Or almost 1/2 cup

3 teaspoons = 1 tablespoon12teaspoons = ¼ cup24 teaspoons = ½ cup

Or Two to Three Pounds Or Two to Three Pounds of Sugar a Week, or of Sugar a Week, or

OR -157 Pounds of Sugar OR -157 Pounds of Sugar a Yeara Year

That’s 31 five pound bags of sugar for every person every year

How Do You Know If You How Do You Know If You Eat Too Much?Eat Too Much?

Read Read the the Label!Label!

This food has 4 grams of sugar, which is one teaspoon

That’s Good

Cap’n CrunchCap’n Crunch

12 grams of sugar (3 teaspoons) per ¾ cup

Rule of thumb: No more than 10 teaspoons or 40 grams of sugar per day

¾ cup is a very small serving, a normal bowl is twice that much, with twice the sugar, 24 grams or 6 teaspoons, that’s BAD

Low Fat Low Fat Yogurt With Yogurt With FruitFruit

This food has 46 grams of sugar (11 ½ teaspoons) per container , that’s too much!

Rule of thumb: No more than 10 teaspoons or 40 grams of sugar per day

Amount of SugarAmount of Sugar

1 teaspoon = 4 grams of sugar1 teaspoon = 4 grams of sugar

1 teaspoon = 15 calories1 teaspoon = 15 calories

Read The Ingredients:Read The Ingredients:

Yogurt: Cultured Pasteurized Grade A Reduced Fat Milk, Sugar, High Fructose Corn Syrup, Modified Corn Starch, Nonfat Milk, Whey Protein Concentrate, Kosher Gelatin, Citric Acid, Natural And Artificial Flavor, Potassium Sorbate Added To Maintain Freshness, Red #40, Yellow #5, Vitamin A Acetate, Vitamin D3. Made With Active Yogurt cultures Including L. Acidophilus.

Imitation Maple Syrup: Corn Syrup, High Fructose Corn Syrup, Water, Sugar Syrup, Pure Maple Syrup, Salt, Cellulose Gum, Sodium Hexametaphosphate, Caramel Color, Sodium Benzoate and Sorbic Acid (Preservatives), Artificial Flavor.

When sugar products are mentioned near the beginning of an ingredient food label, there is a lot of sugar in it!

If the Ingredient Ends in If the Ingredient Ends in -OSE , it’s Sugar! -OSE , it’s Sugar!

Fructose Fructose High-fructose corn syrup High-fructose corn syrup Corn SyrupCorn Syrup Fruit juice concentrate Fruit juice concentrate Sucrose Sucrose Dextrose Dextrose If it ends in -OSE it means SUGAR!If it ends in -OSE it means SUGAR!

Sugar is Hidden Sugar is Hidden Everywhere!Everywhere!

In Sweet FoodsIn Sweet Foods

Jams and Jellies

Granola and Granola Bars

Fruit Drinks and Kool-Aid

Prepared Green Tea

Low Fat Yogurt

Dried Fruits

In Processed FoodsIn Processed Foods

Fat Free Foods

Spaghettio’s

Barbeque Sauce

Instant Oatmeal

Fruit Drinks

Sweetened Cereals

Those are Simple SugarsThose are Simple Sugars

That means they go

quickly into your blood

stream

Your body digests them very quickly

People tend to eat sweet foods instead of healthier foods

These are empty calories because there are no nutrients in them

Empty Calories do nothing for your body

In Foods NaturallyIn Foods Naturally

These are complex sugars; they taste sweet, have lots of fiber and take longer to go into your bloodstream

So they are good for you!

These are Complex These are Complex SugarsSugars

Digestion, food size and fiber slows down the absorption of these sugars in the body

Think About the Next Time Think About the Next Time You Reach for a Soda…..You Reach for a Soda…..

12 OunceCan

20 OunceBottle

2 Liter Bottle – 67

Ounces

12 OunceCan

20 OunceBottle

2 Liter Bottle – 67

Ounces

12 ounces39 grams

= 10 teaspoons

12 ounces39 grams

= 10 teaspoons

20 ounces 64 grams

= 16 teaspoons

20 ounces 64 grams

= 16 teaspoons

67 ounces 224 grams

= 56 teaspoons

67 ounces 224 grams

= 56 teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

That’s That’s almost almost ¼ Cup ¼ Cup of of Sugar Sugar in one in one 12 12 ounce ounce can!can!

Think your Drink! Think your Drink! If you drink 48 12 ounce cans of soda If you drink 48 12 ounce cans of soda

you drank 5 lbs worth of sugar!!you drank 5 lbs worth of sugar!!

Your Energy Drink… Your Energy Drink…

8.3 oz (250 ml) Can

27 grams Sugar Or 6 ¾ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Green TeasGreen Teas

20 Ounce Bottle

47 grams SugarOr 11 ¾ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Orange JuiceOrange Juice

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

8 ounces = 24 grams of Sugar

or 6 teaspoons

8 ounces = 24 grams of Sugar

or 6 teaspoons

16 ounces = 48 grams of Sugar

or8 teaspoons

16 ounces = 48 grams of Sugar

or8 teaspoons

127% of Vitamin C required for the

day

No fiber, because it’s so processed

Fruit DrinkFruit Drink

Fruit Drink 6.75 oz pouch =18 grams Sugar

Or 4 ½ teaspoons of sugar

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

No nutrients, no real juice, just sugar and

flavorings

Know the Difference Between Know the Difference Between Fruit Juice and Fruit Drinks or Fruit Juice and Fruit Drinks or

Fruit CocktailsFruit Cocktails

Fruit punch, drinks or Fruit punch, drinks or cocktails have added cocktails have added sugar (notice they sugar (notice they don’t call themselves don’t call themselves juice) juice)

Fruit juice has 100% Fruit juice has 100% juicejuice

Read the label for ingredients, if sugars are listed first, it’s full of sugar!

Milk Milk

8 Ounce Glass27 grams Sugar = 6 ¾ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

33% of Calcium Needs for the Day

Water Water The Perfect BeverageThe Perfect Beverage

0 fat, 0 sugar , 0 caloriesLots of important trace minerals

YogurtYogurt

1 container = 27 grams SugarOr 7 ¾ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Pop TartsPop Tarts

1 pastry = 17 grams SugarOr 4 ¼ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Children’s CerealChildren’s Cereal

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

¾ cup = 12 grams of Sugar

or 3 teaspoons

¾ cup = 12 grams of Sugar

or 3 teaspoons

1 ½ cup = 24 grams of Sugar

or6 teaspoons

1 ½ cup = 24 grams of Sugar

or6 teaspoons

This is without adding sugar or milk,

which would add even more!

Healthier CerealHealthier Cereal

1½ cup = 1 gram SugarOr ¼ teaspoon

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

This is without adding sugar or milk,

which would add even more!

Granola BarsGranola Bars

13 grams Sugar = 3 ¼ teaspoonsJust a little less than a Pop Tart

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Granola Bars - Regular Granola Bars - Regular and Low Fatand Low Fat

Regular Bar1 bar = 7 grams of

Sugaror

1 ¾ teaspoons100 calories

Regular Bar1 bar = 7 grams of

Sugaror

1 ¾ teaspoons100 calories

Low Fat Bar½ cup = 7 grams of

Sugar or

1 ¾ teaspoons90 calories

Low Fat Bar½ cup = 7 grams of

Sugar or

1 ¾ teaspoons90 calories

Not much difference in calories

SkittlesSkittles

1 bag = 47 grams SugarOr 11 ¾ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Jell-OJell-O

½ cup = 19 grams sugarOr 4 ¾ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Jell-O is almost all

sugar!

KetchupKetchup

1 tablespoon = 4 grams Sugar Or 1 teaspoon

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Ketchup is 1/3 sugar!

Bar-B-Que SauceBar-B-Que Sauce

2 tablespoons Sauce = 13 grams Sugar

Or 3 ¼ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Bar-B-Que Sauce is

1/2 sugar!

Baked BeansBaked Beans

1 cup = 19 grams SugarOr 4 ¾ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

OrangesOranges

1 Large Naval Orange = 23 grams SugarOr 5 ¾ teaspoons sugar

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

127% of Vitamin C required for the

day, an excellent source!

3 grams of fiber, an excellent

source!

Unsweetened ApplesauceUnsweetened Applesauce

1 cup = 11 grams SugarOr 2 ¾ teaspoons of sugar

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

3 grams of fiber, an excellent

source!

ApplesApples

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

1 cup sliced = 11 grams of Sugar

or 2 3/4 teaspoons

1 cup sliced = 11 grams of Sugar

or 2 3/4 teaspoons

1 large apple = 23 grams of Sugar

or5 ¾ teaspoons

1 large apple = 23 grams of Sugar

or5 ¾ teaspoons

3 grams of fiber, an excellent

source!

BananasBananas

1 large banana = 17 grams SugarOr 4 ¼ teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Excellent source of potassium!

3 grams of fiber, an excellent

source!

CarrotsCarrots

8 baby carrots = 4 grams of sugar1 teaspoon

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Excellent source of Vitamin A!

3 grams of fiber, an excellent

source!

Low Fat and Fat Free Low Fat and Fat Free Varieties of Foods are Varieties of Foods are

Loaded with Sugar Too!Loaded with Sugar Too!

Food manufacturers replace fat with sugar so that the foods still taste good

Chocolate PuddingChocolate Pudding

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Regular Pudding½ cup = 16 grams of

Sugaror

4 teaspoons

Regular Pudding½ cup = 16 grams of

Sugaror

4 teaspoons

Fat Free Pudding½ cup = 15 grams of

Sugar or

3 ¾ teaspoons

Fat Free Pudding½ cup = 15 grams of

Sugar or

3 ¾ teaspoons

Ice CreamIce Cream

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

½ cup = 21 grams of Sugar

or 5 ¼ teaspoons

½ cup = 21 grams of Sugar

or 5 ¼ teaspoons

1 pint container= 84 grams of Sugar

or21 teaspoons

1 pint container= 84 grams of Sugar

or21 teaspoons

Fat Free CookiesFat Free Cookies

2 cookies = 12 grams SugarOr 3 teaspoons

Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

Knock Out Knock Out the Sugarthe Sugar

Mix sugar free Mix sugar free ginger ale, ginger ale, lemon lime lemon lime flavored soda flavored soda or club soda or club soda with real fruit with real fruit juicejuice

Knock Knock Out the Out the SugarSugar

Eat fresh Eat fresh fruits and fruits and vegetables vegetables for more for more vitamins, vitamins, minerals minerals and fiberand fiber

Knock Out the SugarKnock Out the Sugar

Read labelsRead labels

Avoid foods with ingredients ending in –ose, or sugar listed high in the ingredient label

Knock Out the SugarKnock Out the Sugar

Avoid the Sweet-Salty EffectAvoid the Sweet-Salty Effect

Sweets make you hungry for salty foods, which makes you hungry for sweets

Special thanks to Special thanks to www.sugarstacks.com www.sugarstacks.com

for use of their for use of their photographs!photographs!

“Would you eat a stack of sugar cubes?”

Brought to you by:Brought to you by:

Virginia’s Family Nutrition Education Program, SNAP-Ed