Halloween is around the corner. While we're shopping for treats, I would like to share some tips on how to choose foods that is low in added sugar.

Added sugar is empty calories - that means it provides no nutrients other than calories. The American Heart Association recommends a drastic cut in the amount of added sugar we consume, from the current average intake of 22 tsp per day down to 6 tsp for women and 9 tsp for men. Teens' current sugar intake is even higher, at a shocking 34 tsp ! An average 22 tsp of sugar intake means we are all eating about 352 empty calories in sugar every day. By cutting your sugar intake from 22 tsp to 6 tsp a day - it will help save 270 calories a day, which means losing 14 pounds in just 6 months !

*1 tsp of sugar = 4.8 grams


Here are tips for choosing foods low in Added Sugar:

1.     Read the ingredient list for sources of added sugar: any terms consists of sugar, syrup, molasses, such as: sugar, corn syrup, high fructose corn syrup, brown sugar, cane sugar, cane molasses, barley malt syrup, brown rice syrup and honey, fruit juice concentrate, and fructose.

2.     Compare the grams of sugar on the Nutrition Facts label to the grams in a serving. You will see the percentage of sugar in the food. For example, many sweetened breakfast cereals are 30-50 percent plain sugar.

3.     Choose foods that most resemble the natural form. For instance, choose 100% fruit juice over juice drinks, and choose fruit or dried unsweetened fruit over colorful fruit snacks.

4.     Cut down on foods that are the biggest contributers to added sugars - soda, fruit punch and candy.

Watch out for High-Sugar Drinks:

§  a large Slurpee (40 oz): 21 tsp of sugar

§  a bottle of regular soda (20 oz): 13 tsp

§  a bottle of regular iced tea (20 oz): 10 tsp

§  a can of regular soda (12 oz): 8 tsp

§  a bottle of Vitaminwater (20 oz): 8 tsp

§  a small iced cappuccino (12 oz) : 8 tsp

§  a tall Frappuccino blended coffee (12 oz): 7.5 tsp

§  a small Slurpee (12 oz): 6.5 tsp


** We would like to thank Hazel Ng, RD for providing us such helpful tips on nutrition.