HOW ADDED SUGARS CAN FIT INTO A HEALTHY DIET
Discover the role that added sugars play in a healthy daily diet and see how you can consume them in moderation.
We all want to eat a healthy diet, but often worry about where added sugars fit into it and how to keep track of them. Added sugars- such as table sugar, high fructose corn syrup, honey, agave nectar, etc. - all contain calories, but they can be part of a balanced diet when consumed in moderation.
Using the USDA's Food Tracker tool, an example of a full day of meals is shown below that fits the MyPlate dietary guidelines. These meals highlight food group portions, total calories and amount of empty calories to give you an idea of how to eat within a balanced, healthy diet.
Click on a meal to see the calories and added sugars in it.
- BREAKFAST
- MORNING SNACK
- LUNCH
- AFTERNOON SNACK
- DINNER
- Total Meal Calories 336
- Total Meal Calories 95
- Total Meal Calories 659
- Total Meal Calories 254
- Total Meal Calories 636
1 Cup Honey Nut Cheerios with skim milk
228 cal
Total Calories
48 cal
Added Sugars
0 cal
Solid Fats
8 oz coffee
2 cal
Total Calories
0 cal
Added Sugars
0 cal
Solid Fats
1 medium banana
106 cal
Total Calories
0 cal
Added Sugars
0 cal
Solid Fats
8 oz water
0 cal
Total Calories
0 cal
Added Sugars
0 cal
Solid Fats
Turkey sandwich with low fat cheese, mayo and spinach
411 cal
Total Calories
8 cal
Added Sugars
31 cal
Solid Fats
2 oz pretzel and cashew mix
218 cal
Total Calories
0 cal
Added Sugars
7 cal
Solid Fats
8 oz unsweetened ice tea
0 cal
Total Calories
0 cal
Added Sugars
0 cal
Solid Fats
16 oz fruit smoothie with skim milk
254 cal
Total Calories
78 cal
Added Sugars
0 cal
Solid Fats
1 cup whole wheat pasta with meat & vegetable sauce
431 cal
Total Calories
1 cal
Added Sugars
54 cal
Solid Fats
Salad with tomatoes and 1 tbsp Italian low-cal dressing
20 cal
Total Calories
1 cal
Added Sugars
0 cal
Solid Fats
1 cup unsweetened applesauce
102 cal
Total Calories
0 cal
Added Sugars
0 cal
Solid Fats
8 oz skim milk
83 cal
Total Calories
0 cal
Added Sugars
0 cal
Solid Fats
1.
According to the American Heart Association (AHA), "Names for added sugars that appear on food label ingredient lists include agave nectar, brown sugar, corn sweetener, corn syrup, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, high-fructose corn syrup (HFCS), honey, invert sugar, lactose, maltose, malt syrup, maple syrup, molasses, raw sugar, sucrose, sugar, and syrup."
NOTE:
The numbers above are based on a 2000 calorie limit diet with an empty calories limit of 258 calories and do not take into account exercise or other calorie-expenditure activities. Empty calories can include added sugars and solid fats. The numbers are shown as examples only and you should consult your doctor to determine your specific calorie and added sugars limit based on your lifestyle.
