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How Much Sugar

How much sugar?

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are :  Men: 150 calories per day (37.5 grams or 9 teaspoons).  Women: 100 calories per day (25 grams or 6 teaspoons). but it varies depending on: • your size • your age • how active you are To put that into perspective, one 12oz can of coke contains 140 calories from sugar, while a regular sized snickers bar contains 120 calories from sugar. If you are healthy, lean and active, these seem like reasonable amounts. You’ll probably burn off these small amounts of sugar without them causing you much harm. But it’s important to note that there is no need for added sugars in the diet. They don’t serve any physiological purpose. The less you eat, the healthier you will be. Fruit juice and honey can also count as added sugars as they’re sometimes added to foods to make them sweeter. Fruit juice is still a healthy choice (one 150ml serving counts towards your 5 A DAY). However, the sugars can damage your teeth, so it’s best to drink it with a meal. Sugars in whole pieces of fruit are less likely to do this because the sugars are contained within the food, while in fruit juice the sugars are released during the juicing process. You shouldn’t cut down on fruit as it’s an important part of a healthy, balanced diet.

How to Minimize Sugars in The Diet

Avoid these foods: 1. Soft drinks: Sugar-sweetened beverages are awful, you should avoid these like the plague. 2. Fruit juices: This may surprise you, but fruit juices actually contain the same amount of sugar as soft drinks! 3. Candies and sweets: You should drastically limit your consumption of sweets. 4. Baked goods: Cookies, cakes, etc. These tend to be very high in sugar and refined carbohydrates. 5. Fruits canned in syrup: Choose fresh fruits instead. 6. Low-Fat or Diet Foods: Foods that have had the fat removed from them are often very high in sugar. 7. Dried fruits: Avoid dried fruits as much as possible. Drink water instead of soda or juices and don’t add sugar to your coffee or tea. Instead of sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger or lemon. Just be creative and use google to find recipes. You can eat an endless variety of amazing foods even though you eliminate sugar from your diet. A natural, zero-calorie alternative to sugar is zylosweet, available at the Club.

Carly Cox - fitter Within two months of joining with the intention to lose weight I achieved a weight loss of 11lbs and am down to the size I was before pregnancy and feel a lot fitter. this wouldn’t have happened without the great One2Ones and team work of the Club.
Carly Cox