Hidden Sugars in the Diet

Eat Healthy

How much sugar do you eat each day? The American Heart Association recommends no more than 6 tsp/day for women and 9 tsp/day for men from added sugars. One tip to remember when visiting the grocery store is 1 tsp of sugar equals 4 grams. Look at food labels to figure out how much sugar is contained in the products you eat each day!

To decrease the sugar in your diet:

  1. Cut out soda and other sugar sweetened beverages.
  2. Put whole fruit in oatmeal or on pancakes instead of using sugar or syrup.
  3. Decrease the sugar in recipes by 1/3 or ½. Increase sweetness by increasing extracts (vanilla, almond, orange, and lemon). Cinnamon is a great way to increase sweetness.
  4. Choose snacks like fresh fruits, vegetables with hummus or a handful of nuts instead of candy, cookies or granola bars.
  5. Make your own pasta sauce.
  6. Choose water! Flavor with lemon, lime, cinnamon sticks, fresh mint, or orange slices.


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