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!
These are the sugars that you'll need to limit!
The following foods are typically loaded with sugar - I've only provided a small sampling, but you'll get the picture.
teaspoons of sugar
(1 teaspoon = 4 grams sugar)
Fruit Loops, 1 cup
Foods that sound healthy, but are loaded with sugar!
Granola, 2/3 cup
Orange Juice/Apple Juice, 8 oz.
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Movie Theatre Combo
Twizzlers (movie size) 6 oz.
17 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).
Vegetable or lentil soup with mixed salad topped with grilled chicken strips and feta cheese (oil and vinegar dressing)
Sweet Snacks (choose only one):