1. Limit added sugars to 10% of daily calorie intake.
2. Aim for no more than 25 grams (6 teaspoons) of added sugars per day for women.
3. Limit sugary drinks, baked goods, and processed snacks.
*Why reduce sugar intake?*
Excessive sugar consumption is linked to:
1. Weight gain and obesity
2. Increased risk of type 2 diabetes
3. Cardiovascular disease
4. Tooth decay and cavities
5. Fluctuating energy levels and mood
*How much sugar is enough?*
The daily recommended intake varies by age, sex, and activity level:
1. Infants (0-12 months): 0 grams
2. Children (1-2 years): 10-15 grams
3. Children (3-12 years): 15-25 grams
4. Teenagers (13-18 years): 25-36 grams
5. Adult women: 25 grams
6. Adult men: 36 grams
*Naturally occurring vs. added sugars*
1. Naturally occurring sugars (fructose, glucose): found in whole foods like fruits, vegetables, dairy, and whole grains.
2. Added sugars (sucrose, high-fructose corn syrup): found in processed and sweetened foods.
*Guidelines for sugar intake*
1. Focus on whole, unprocessed foods.
2. Read labels; choose products with less than 8 grams of sugar per serving.
3. Limit sugary drinks (soda, sports drinks, energy drinks).
4. Choose unsweetened products (yogurt, milk, applesauce).
5. Gradually reduce sugar intake to adapt to new taste preferences.
*Healthy alternatives to sugar*
1. Honey
2. Maple syrup
3. Stevia
4. Monk fruit sweetener
5. Coconut sugar
6. Date sugar
7. Fruit purees (e.g., applesauce)
*Tips for reducing sugar intake*
1. Cook at home using whole ingredients.
2. Plan meals and snacks.
3. Find healthy alternatives to sugary treats.
4. Gradually reduce sugar in recipes.
5. Stay hydrated to reduce sugar cravings.
Remember, a balanced diet with moderate sugar intake is key. Consult a healthcare professional or registered dietitian for personalized guidance.
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