The new 2015 Dietary Guidelines for Americans, released in early 2016, have finally been announced to the public and they recommend to keep your sugar consumption to no more than 10% of your total calories consumed. This leaves many of us asking:
How Much Sugar Should I Have?
Watch the Video!
Recently I had the opportunity to stop by 13 WHAM News to talk about the new Dietary Guidelines for Americans on Good Day Rochester!
Every 5 years an updated version of the Dietary Guidelines for Americans (DGA) is published. The DGA’s are a framework of scientific evidence that helps to guide the nutritional recommendations made by health professionals. This information is then translated by health professionals, like myself, into easy-to-understand messages that will help you to improve your overall eating patterns. You can watch the segment below.
When we start to talk about sugar, everything seems to get so confusing! Many people find themselves asking: How much sugar should I have? How many teaspoons a day? How many grams? What is an added sugar? Why is all sugar not created equal?How Much #Sugar should you have? Find out from #nutrition expert & #dietitian Emily Kyle! Click To Tweet
The new recommendation is that your consumption of added sugar does not exceed more than 10% of your daily total calories consumed.
But what does that mean exactly?
Use this chart below to determine just how many grams of added sugars you should be limiting to on a daily basis.
While we can break it down with the numbers, knowing these numbers won’t do you any good if your don’t know how to implement this in your daily life. So, forget the numbers!
Here are my top, real-life strategies to easily manage how much added sugar you are eating.
♥ Milk and fruit have natural sugars – these are OK, great even! Please don’t give up on low-fat dairy and whole fruit because you’re worried about the sugar content. This naturally occurring sugar is what your body needs to function properly and is not included in the new recommendation.
♥ Get familiar with the nutrition facts label. You don’t need to look at this every time you eat something, but it is worth taking a peek at the amount of sugar listed on the label before you buy an item, or to get familiar with something you and your family eat on a regular basis.
♥ Do the math. Thinking of sugar in terms of teaspoons can make it easier for people to visualize how much sugar is in their food. Every 4 grams of sugar = 1 teaspoon. The nutrition facts label says 16 grams of sugar? That means 4 total teaspoons of sugar.
♥ Natural or Added? When you’re looking at a nutrition facts label and reading the listed amount of sugar, if there is no milk or fruit in the product, it is safe to assume the sugar is added.
♥ Don’t drink your sugar. Almost anything aside from water, tea, black coffee and diet drinks contain sugar. That sugar is likely to be 100% added sugar and almost always way more than anyone should have. Even fruit juice contains high amounts of sugar, so watch out!
♥ Stay away from processed foods. Processed foods almost always have added sugars. Whenever possible, try to make homemade versions of your favorite processed or prepackaged food so you can control how much sugar you add.
Figuring out how much sugar you should have every day can be tricky! In the shortest, most simplest terms, eat a variety of whole foods and opt for homemade over prepackaged whenever possible. If you’re having trouble figuring it all out, work with a dietitian who is specially trained to help you!
Are you ready to create the happy and healthy lifestyle you’ve always dreamed of?