Probably less than you're currently eating. That's because it's hidden everywhere and adds up very quickly. Here's the scoop:
The 2005 Dietary Guidelines for Americans recommends no more than 8 teaspoons per day of added sugar based on a 2,000 calories/day diet. That's 32 grams if you're reading labels, and about 6% of your total calories for the day. Sounds like a lot, but believe me... it's not.
32 total grams sugar/ 4 grams per teaspoon = < 8 teaspoons added sugar/day
Not all sugar is created equal. Here's the whole story on the good and the bad.
These are the sugars that you don't need to worry about. They occur naturally in foods and also supply key nutrients. It's all good!
Twizzlers (movie size) 6 oz. Soda movie Large, 44 oz.
17 teaspoons + 37 teaspoons
TOTAL = 54 teaspoons!!!
How It's Done...
I realize it's overwhelming to hear what you have to avoid. But please take at look at this sample day, it's reasonable and incorporates an appropriate amount of sugar (less than 8 unnecessary teaspoons for the day).
Egg white omelet with chopped tomatoes
whole wheat toast
Coffee with 1 teaspoon sugar
Vegetable or lentil soup with mixed salad topped with grilled chicken strips and feta cheese (oil and vinegar dressing)
Handful of almonds
Turkey Burger on wheat bun
2 TBs ketchup (2 teaspoons sugar)
Sautéed Broccoli in olive oil and garlic
Sweet Snacks (choose only one):
4 Hershey Kisses (3 teaspoons sugar)
½ cup frozen yogurt = (4 teaspoons sugar)
2 standard cookies (Oreos or Chips Ahoy) + glass of skim milk = (2 teaspoons sugar)