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What
about sugars?
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Choosing a diet low in fat is a concern
for everyone; choosing one low in sugars is also important
for people who have low calorie needs. Sugars include
white sugar, brown sugar, raw sugar, corn syrup, honey,
and molassess; these supply calories and little else
nutritionally.
To avoid getting too many calories from
sugars, try to limit your added sugars to 6 teaspoons
a day if you eat about 1,600 calories, 12 teaspoons
at 2,200 calories, or 18 teaspoons at 2,800 calories.
These amounts are intended to be averages over time.
The patterns are illustrations of healthful proportions
in the diet, not rigid prescriptions.
Added sugars are in foods like candy and
soft drinks, as well as jams, jellies, and sugars you
at the table. Some added sugars are also in foods from
the food groups, such as fruit canned in heavy syrup
and chocolate milk.
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Where
are the added sugars?
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Food
Groups
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Added
Sugars (teaspoon)
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Bread,
Cereal, Rice, and Pasta
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Bread,
1 slice
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#
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0
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Muffin,
1 medium
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#
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1
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Cookies,
2 medium
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#
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1
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Danish
Pastry, 1 medium
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#
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1
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| Doughnut,
1 medium |
#
# |
2 |
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Ready-to-eat
cereal, sweetened, 1oz.
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#
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*
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Pound
Cake, no-fat, 1 oz.
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#
#
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2
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Angelfood
Cake, 1/12 tube cake
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#
# # # #
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5
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Cake,
frosted, 1/16 average
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#
# # # # #
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6
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Pie,
fruit, 2 crust, 1/6 8" pie
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#
# # # # #
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6
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Fruit
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Fruit,
canned in juice, 1/2 cup
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0
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Fruit,
canned in light syrup, 1/2 cup
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#
#
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2
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Fruit,
canned in heavy syrup, 1/2 cup
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#
# # #
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4
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Milk,
Yogurt, and Cheese
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Milk,
plain, 1 cup
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0
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Chocolate
milk, 2 percent, 1 cup
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#
# #
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3
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Lowfat
yogurt, plain, 8oz.
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0
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Lowfat
yogurt, flavored, 8 oz.
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#
# # # #
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5
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Lowfat
yogurt, fruit, 8 oz.
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#
# # # # # #
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7
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Ice
cream, ice milk, or frozen yogurt, 1/2 cup
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#
# #
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3
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Chocolate
shake, 10 fl. oz.
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#
# # # # # # # #
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9
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Other
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Sugar,
jam, or jelly, 1 tsp.
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#
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1
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Syrup
or honey, 1 tbsp.
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#
# #
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3
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Chocolate
bar, 1 oz.
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#
# #
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3
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Fruit
sorbet, 1/2 cup
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#
# #
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3
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Gelatin
dessert, 1/2 cup
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#
# # #
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4
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Sherbert,
1/2 cup
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#
# # # #
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5
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Cola,
12 fl. oz.
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#
# # # # # # # #
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9
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Fruit
drink, ade, 12 fl. oz.
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#
# # # # # # # # # # #
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12
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*
check product label
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#
= 1 teaspoon of sugar
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Note:
4 grams of sugar= 1 teaspoon
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Source:
United States Department of Agriculture, Home & Garden
Bulletin #52
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