1. Where’s The Sugar? How Much Sugar Do You Eat and Drink Everyday?

2. Is Too Much Sugar Bad for You?

3. Would You Eat Sugar for Dinner?

4. Or Let Your Children Eat Candy?

5. Sodas, Juices, Processed Foods and Junk Foods Have Lots Of Sugar in Them

6. The Average American Should Eat No More Than Ten Teaspoons of Sugar a Day That’s 40 grams of sugar Or 160 calories

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

8. But, We Eat 20 Teaspoons or More a Day and Most is Processed Simple Sugars That’s 80 grams or more every day Or 600 calories Or almost 1/2 cup 3 teaspoons = 1 tablespoon 12teaspoons = ¼ cup 24 teaspoons = ½ cup

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

10. OR -157 Pounds of Sugar a Year That’s 31 five pound bags of sugar for every person every year

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

12. Read the Label! This food has 4 grams of sugar, which is one teaspoon That’s Good

13. Cap’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

14. Low Fat Yogurt With Fruit 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

15. Amount of Sugar 1 teaspoon = 4 grams of sugar 1 teaspoon = 15 calories

16. 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!

17. If the Ingredient Ends in -OSE, it’s Sugar!  Fructose  High-fructose corn syrup  Corn Syrup  Fruit juice concentrate  Sucrose  Dextrose  If it ends in -OSE it means SUGAR!

18. Sugar is Hidden Everywhere!

19. In Sweet Foods Jams and Jellies Granola and Granola Bars Fruit Drinks and Kool-Aid Prepared Green Tea Low Fat Yogurt Dried Fruits

20. In Processed Foods Fat Free Foods Spaghettio’s Barbeque Sauce Instant Oatmeal Fruit Drinks Sweetened Cereals

21. Those 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

22. In 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!

23. These are Complex Sugars Digestion, food size and fiber slows down the absorption of these sugars in the body

24. Think About the Next Time You Reach for a Soda….. 12 Ounce Can 20 Ounce Bottle 2 Liter Bottle – 67 Ounces

25. 12 Ounce Can 20 Ounce Bottle 2 Liter Bottle – 67 Ounces 12 ounces 39 grams = 10 teaspoons 12 ounces 39 grams = 10 teaspoons 20 ounces 64 grams = 16 teaspoons 67 ounces 224 grams = 56 teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

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

27. Think your Drink! If you drink 48 12 ounce cans of soda you drank 5 lbs worth of sugar!!

28. 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

29. Green Teas 20 Ounce Bottle 47 grams Sugar Or 11 ¾ teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

30. Orange 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 16 ounces = 48 grams of Sugar or 8 teaspoons 127% of Vitamin C required for the day No fiber, because it’s so processed

31. Fruit 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

32. Know the Difference Between Fruit Juice and Fruit Drinks or Fruit Cocktails  Fruit punch, drinks or cocktails have added sugar (notice they don’t call themselves juice)  Fruit juice has 100% juice Read the label for ingredients, if sugars are listed first, it’s full of sugar!

33. Milk 8 Ounce Glass 27 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

34. Water The Perfect Beverage 0 fat, 0 sugar, 0 calories Lots of important trace minerals

35. Yogurt 1 container = 27 grams Sugar Or 7 ¾ teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

36. Pop Tarts 1 pastry = 17 grams Sugar Or 4 ¼ teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

37. Children’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 1 ½ cup = 24 grams of Sugar or 6 teaspoons This is without adding sugar or milk, which would add even more!

38. Healthier Cereal 1½ cup = 1 gram Sugar Or 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!

39. Granola Bars 13 grams Sugar = 3 ¼ teaspoons Just a little less than a Pop Tart Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

40. Granola Bars - Regular and Low Fat Regular Bar 1 bar = 7 grams of Sugar or 1 ¾ teaspoons 100 calories Low Fat Bar ½ cup = 7 grams of Sugar or 1 ¾ teaspoons 90 calories Not much difference in calories

41. Skittles 1 bag = 47 grams Sugar Or 11 ¾ teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

42. Jell-O ½ cup = 19 grams sugar Or 4 ¾ teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day Jell-O is almost all sugar!

43. Ketchup 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!

44. Bar-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!

45. Baked Beans 1 cup = 19 grams Sugar Or 4 ¾ teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

46. Oranges 1 Large Naval Orange = 23 grams Sugar Or 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!

47. Unsweetened Applesauce 1 cup = 11 grams Sugar Or 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!

48. Apples 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 large apple = 23 grams of Sugar or 5 ¾ teaspoons 3 grams of fiber, an excellent source!

49. Bananas 1 large banana = 17 grams Sugar Or 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!

50. Carrots 8 baby carrots = 4 grams of sugar 1 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!

51. Low Fat and Fat Free Varieties of Foods are Loaded with Sugar Too! Food manufacturers replace fat with sugar so that the foods still taste good

52. Chocolate Pudding Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day Regular Pudding ½ cup = 16 grams of Sugar or 4 teaspoons Fat Free Pudding ½ cup = 15 grams of Sugar or 3 ¾ teaspoons

53. Ice 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 1 pint container= 84 grams of Sugar or 21 teaspoons

54. Fat Free Cookies 2 cookies = 12 grams Sugar Or 3 teaspoons Rule of Thumb: No more than 40 grams of sugar or 10 teaspoons per day

55. Knock Out the Sugar Mix sugar free ginger ale, lemon lime flavored soda or club soda with real fruit juice

56. Knock Out the Sugar Eat fresh fruits and vegetables for more vitamins, minerals and fiber

57. Knock Out the Sugar Read labels Avoid foods with ingredients ending in –ose, or sugar listed high in the ingredient label

58. Knock Out the Sugar Avoid the Sweet-Salty Effect Sweets make you hungry for salty foods, which makes you hungry for sweets

59. Special thanks to www.sugarstacks.com for use of their photographs! “Would you eat a stack of sugar cubes?”

60. Brought to you by: Virginia’s Family Nutrition Education Program, SNAP-Ed