PDF Don't Fall For These Hidden Sugar Traps! - Bottom Line Inc

[Pages:1]Don't Fall For These Hidden Sugar Traps!

How much sugar do you eat in a day? A healthy goal is to limit added sugar--the kind found in recipes and processed foods rather than what's naturally in fruits, vegetables and dairy--to 10% of daily calories. For a typical 2,000-calorie diet, that's a limit of about 50 grams of added sugar. Check out what a difference in daily sugar intake you can make with your choices for breakfast, lunch and dinner.

BREAKFAST

Instead of This High-Sugar Breakfast...

Lunch

Instead of This High-Sugar Lunch...

DINNER

Instead of This High-Sugar Dinner...

Starbucks Blueberry Muffin

Quantity: 4.5 ounces Calories: 350 Added sugar: 29 grams

Stonyfield Strawberry Yogurt (low-fat)

Quantity: One cup Calories: 200 Added sugar: 20 grams

Black Coffee with Sugar

Coffee Quantity: 8 ounces Calories: 0 Added sugar: 0

Sugar Quantity: One package (one teaspoon) Calories: 16 Added sugar: 4 grams

Calories: 566 Added sugar: 53 grams

Eat This One...

Ezekiel 7 Sprouted Grains Toast

Quantity: 2 slices Calories: 160 Added sugar: 1 gram

Earth Balance Margarine Spread (no trans fats)

Quantity: 1 tbsp Calories: 100 Added sugar: 0 grams

Polaner Fruit Spread (no added sugar)

Quantity: 1 tbsp Calories: 35 Added sugar: 0 grams

Slivered Almonds

Quantity: 2 tbsp Calories: 80 Added sugar: 0 grams

Black coffee with Honey

Coffee Quantity: 8 ounces Calories: 1 Added sugar: 0

Strawberries

Quantity: ? cup Calories: 25 Added sugar: 0 grams

Stonyfield Plain Yogurt (low-fat)

Quantity: 1 cup Calories: 120 Added sugar: 0

Honey Quantity: two teaspoons Calories: 42 Added sugar: 12 grams

Calories: 563 Added sugar: 12 grams

Jennie-O Turkey Hot Dog

Quantity: 1 hot dog Calories: 70 Added sugar: 0

Ketchup

Quantity: two teaspoons Calories: 40 calories Added sugar: 7 grams

King's Hawaiian Sweet Hot Dog Bun

Quantity: 1 bun Calories: 140 Added sugar: 8 grams

Bush's Baked Beans

Quantity: ? cup Calories: 140 Added sugar: 12 grams

Coke

Quantity: 1 can (12 ounces) Calories: 140 Added sugar: 39 grams

Nature Valley Granola Bar Oats `n Honey

Quantity: 1 bar Calories: 190 Added sugar: 11

Calories: 720 Added Sugar: 77 grams

Eat This One...

Jenni-O Turkey Hot Dog

Quantity: 1 hot dog Calories: 70 Added sugar: 0

Alexia Whole Grain Roll

Quantity: 1 roll Calories: 110 Added sugar: 2 grams

Grey Poupon Dijon Mustard

Quantity: 1 teaspoon Calories: 5 Added sugar: 0 grams

Bush's Black Beans

Quantity: ? cup Calories: 105 Added sugar: 0 grams

Lettuce salad with cherry tomatoes, avocado and olive oil

Lettuce Quantity: 1 cup Calories: 5 Added sugar: 0 grams

Avocado Quantity: 1/3 avocado Calories: 107 Added sugar: 0 grams

Cherry tomatoes Quantity: 1 cup Calories: 27 Added sugar: 0 grams

Olive oil Quantity: 1 teaspoon Calories: 40 calories Added sugar: 0 grams

Water

Quantity: 1 glass (12 ounces) Calories: 0 Added sugar: 0 grams

Kind Apple Cinnamon & Pecan Bar

Quantity: 1 bar Calories: 190 Added sugar: 5 grams

Calories: 659 Added sugar: 7 grams

Chicken Cacciatore with Ragu Chunky Tomato, Garlic and Onion Sauce

Chicken Quantity: 2 ounces Calories: 90 Added sugar: 0 grams

Tomato sauce Quantity: ? cup Calories: 90 Added sugar: 7 grams

Spaghetti Quantity: ? cup (cooked) Calories: 110 Added sugar: 0 grams

Parmesan cheese Quantity: 1 ounce (about 5? tablespoons) Calories: 120 Added sugar: 0 grams

Dole Chopped Poppy Seed Salad Kit With Dressing

Quantity: 1 serving (3.5 ounces) Calories: 130 Added sugar: 11 grams

Pillsbury Breadsticks

Quantity: 2 breadsticks Calories: 130 calories Added sugar: 3 grams

Arizona Green Tea with Ginseng and Honey

Quantity: 1 cup (8 ounces) Calories: 70 Added sugar: 17 grams

Breyer's Chocolate Ice Cream

Quantity: ? cup Calories: 140 Added sugar: 16

Calories: 880 Added Sugar: 54 grams

Eat This One...

Chicken Cacciatore

Chicken breast Quantity: 3 ounces Calories: 130 Added sugar: 0 grams

Amy's Light in Sodium Family Marinara Sauce Quantity: ? cup Calories: 80 Added sugar: 1 gram

Spaghetti Quantity: ? cup (cooked) Calories: 110 Added sugar: 0 grams

Parmesan Cheese Quantity: 1 ounce (about 5? tablespoons) Calories: 120 Added sugar: 0 grams

Harvest Grain Baguette Quantity: 1/8 loaf Calories: 86 Added sugar: 0 grams

Dole 50/50 Salad Blend

Quantity: 3 ounces (3 cups) Calories: 20 Added sugar: 0 grams

Honest Unsweetened Lemon Tea

Quantity: 1 cup (8 ounces) Calories: 0 Added sugar: 0 grams

Annie's Tuscany Italian Dressing

Quantity: 2 tablespoons Calories: 100 Added sugar: 0 grams

Arctic Zero Frozen Dessert Brownie Blast

Quantity: ? cup Calories: 75 Added sugar: 4 grams

Calories: 721 Added sugar: 5 grams

See What a Difference Your Healthy Choices Have Made!

The daily nutrition limit for a typical 2,000-calorie is 50 grams of added sugar.

If You Chose High-Sugar Meals...

Total Calories: 2166 Added Sugar: 184 grams

If You Chose Low-Sugar Meals...

Total Calories: 1943 Added Sugar: 24 grams

For more smart tips on skimming sugar from your day, see .

Source: Sharon Palmer, RDN, a Duarte, California?based registered dietitian nutritionist and author of The Plant-Powered Diet and Plant-Powered for Life. Palmer is also the editor of the newsletter Environmental Nutrition and nutrition editor for Today's Dietitian.

Note: Nutrition information came from food product labels and food company websites. Add sugar grams were estimated by subtracting naturally occurring sugars from grams of total sugar in a product.

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