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Check out this competition. SunWise with SHADE Poster Contest | SunWise | US EPA
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The Sugar Limit Per Day
Women
Limit added sugar to 100 calories (25 grams) per day.
This is equivalent to 6 teaspoons of sugar.
Men
Limit added sugar to 150 calories (37.5 grams) a day.
This is equivalent to 9 teaspoons of sugar.
For reference, 1-12 oz. bottle of regular soda contains approximately 10 teaspoons of sugar.
Energy Drink Information-
http://www.energyfiend.com/energy-drink-ingredients
Sports Nutrition-
http://www.askdrsears.com/html/4/t044800.asp
Reasons why sugar is bad for you?
Here is a list of ways sugar can affect your health:
* Sugar can suppress the immune system.
* Sugar can upset the body's mineral balance.
* Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
* Sugar can produce a significant rise in triglycerides.
* Sugar can cause drowsiness and decreased activity in children.
* Sugar can reduce helpful high density cholesterol (HDLs).
* Sugar can promote an elevation of harmful cholesterol (LDLs).
* Sugar can cause hypoglycemia.
* Sugar contributes to a weakened defense against bacterial infection.
* Sugar can cause kidney damage.
* Sugar can increase the risk of coronary heart disease.
* Sugar may lead to chromium deficiency.
* Sugar can cause copper deficiency.
* Sugar interferes with absorption of calcium and magnesium.
* Sugar can increase fasting levels of blood glucose.
* Sugar can promote tooth decay.
* Sugar can produce an acidic stomach.
* Sugar can raise adrenaline levels in children.
* Sugar can lead to periodontal disease.
* Sugar can speed the aging process, causing wrinkles and grey hair.
* Sugar can increase total cholesterol.
* Sugar can contribute to weight gain and obesity.
* High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
* Sugar can contribute to diabetes.
* Sugar can contribute to osteoporosis.
* Sugar can cause a decrease in insulin sensitivity.
* Sugar leads to decreased glucose tolerance.
* Sugar can cause cardiovascular disease.
* Sugar can increase systolic blood pressure.
* Sugar causes food allergies.
* Sugar can cause free radical formation in the bloodstream.
* Sugar can cause toxemia during pregnancy.
* Sugar can contribute to eczema in children.
* Sugar can overstress the pancreas, causing damage.
* Sugar can cause atherosclerosis.
* Sugar can compromise the lining of the capillaries.
* Sugar can cause liver cells to divide, increasing the size of the liver.
* Sugar can increase the amount of fat in the liver.
* Sugar can increase kidney size and produce pathological changes in the kidney.
* Sugar can cause depression.
* Sugar can increase the body's fluid retention.
* Sugar can cause hormonal imbalance.
* Sugar can cause hypertension.
* Sugar can cause headaches, including migraines.
* Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
* Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
* Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
* Sugar increases bacterial fermentation in the colon.
http://www.healingdaily.com/detoxification-diet/sugar.htm
Daily Sugar Intake-
Consumption of “added (free) sugars” includes:
table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
corn sugar (glucose)
corn syrup
high-fructose corn syrup commonly added to fruit juices
sugars naturally present in fruit juices
honey, and
other syrups, like molasses and maple syrup.
The term “added (free) sugars” does NOT include the sugars naturally present in:
milk (lactose)
fruit (fructose, sucrose), and
vegetables.
A report released in 2006 by the World Health Organization (WHO) urges people to limit their daily consumption of free (added) sugars to less than 10 percent of their total energy intake (Diet Nutrition and the Prevention of Chronic Diseases; TRS916). This recommendation adds up to approximately 12 teaspoons (48 grams) of added (free) sugar a day based on an average 2000-calorie diet.
Women
Limit added sugar to 100 calories (25 grams) per day.
This is equivalent to 6 teaspoons of sugar.
Men
Limit added sugar to 150 calories (37.5 grams) a day.
This is equivalent to 9 teaspoons of sugar.
For reference, 1-12 oz. bottle of regular soda contains approximately 10 teaspoons of sugar.
Energy Drink Information-
http://www.energyfiend.com/energy-drink-ingredients
Sports Nutrition-
http://www.askdrsears.com/html/4/t044800.asp
Reasons why sugar is bad for you?
Here is a list of ways sugar can affect your health:
* Sugar can suppress the immune system.
* Sugar can upset the body's mineral balance.
* Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
* Sugar can produce a significant rise in triglycerides.
* Sugar can cause drowsiness and decreased activity in children.
* Sugar can reduce helpful high density cholesterol (HDLs).
* Sugar can promote an elevation of harmful cholesterol (LDLs).
* Sugar can cause hypoglycemia.
* Sugar contributes to a weakened defense against bacterial infection.
* Sugar can cause kidney damage.
* Sugar can increase the risk of coronary heart disease.
* Sugar may lead to chromium deficiency.
* Sugar can cause copper deficiency.
* Sugar interferes with absorption of calcium and magnesium.
* Sugar can increase fasting levels of blood glucose.
* Sugar can promote tooth decay.
* Sugar can produce an acidic stomach.
* Sugar can raise adrenaline levels in children.
* Sugar can lead to periodontal disease.
* Sugar can speed the aging process, causing wrinkles and grey hair.
* Sugar can increase total cholesterol.
* Sugar can contribute to weight gain and obesity.
* High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
* Sugar can contribute to diabetes.
* Sugar can contribute to osteoporosis.
* Sugar can cause a decrease in insulin sensitivity.
* Sugar leads to decreased glucose tolerance.
* Sugar can cause cardiovascular disease.
* Sugar can increase systolic blood pressure.
* Sugar causes food allergies.
* Sugar can cause free radical formation in the bloodstream.
* Sugar can cause toxemia during pregnancy.
* Sugar can contribute to eczema in children.
* Sugar can overstress the pancreas, causing damage.
* Sugar can cause atherosclerosis.
* Sugar can compromise the lining of the capillaries.
* Sugar can cause liver cells to divide, increasing the size of the liver.
* Sugar can increase the amount of fat in the liver.
* Sugar can increase kidney size and produce pathological changes in the kidney.
* Sugar can cause depression.
* Sugar can increase the body's fluid retention.
* Sugar can cause hormonal imbalance.
* Sugar can cause hypertension.
* Sugar can cause headaches, including migraines.
* Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
* Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
* Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
* Sugar increases bacterial fermentation in the colon.
http://www.healingdaily.com/detoxification-diet/sugar.htm
Daily Sugar Intake-
Consumption of “added (free) sugars” includes:
table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
corn sugar (glucose)
corn syrup
high-fructose corn syrup commonly added to fruit juices
sugars naturally present in fruit juices
honey, and
other syrups, like molasses and maple syrup.
The term “added (free) sugars” does NOT include the sugars naturally present in:
milk (lactose)
fruit (fructose, sucrose), and
vegetables.
A report released in 2006 by the World Health Organization (WHO) urges people to limit their daily consumption of free (added) sugars to less than 10 percent of their total energy intake (Diet Nutrition and the Prevention of Chronic Diseases; TRS916). This recommendation adds up to approximately 12 teaspoons (48 grams) of added (free) sugar a day based on an average 2000-calorie diet.
How much Sugar should you have in a Day?
How Much Sugar Should You Have In A Day?
A quick review of the USDA's literature on recommendations for healthy food consumption shows there are no suggestions for daily sugar consumption. However, the American Heart Association has taken a fairly strong stance on the subject.How Much Sugar Per Day How Much Sugar Should You Have In A Day To Maintain A Healthy Weight?
According to the AHA's data, the average American consumes just over 22 teaspoons of sugar in a day. Predictably, kids between the ages of 14-18 eat the most at just over 34 teaspoons each day. These are sugars that are added to foods during manufacturing or processing, rather than naturally occurring (as in fruits and vegetables), and for those kids, it translates to nearly 550 calories each day from sugar!
The USDA's current recommendations for daily calorie consumption includes the concept of discretionary calories, which are essentially those calories from alcohol and refined foods. On average, these amount to 10-15% of total daily calories. The following table shows how many teaspoons of sugar a person should eat, based on their daily calorie consumption.
How Much Sugar Should You Have Per Day?
Daily Calories Teaspoons Of Added Sugar
1200 4
1400 4
1600 3
1800 5
2000 8
2200 9
2400 12
2600 14
2800 15
3000 18
These numbers are smaller than one might expect. To put it in perspective, examine the following table, which lists the number of teaspoons of added sugar in some common foods.
Teaspoons Of Added Sugar In Some Common Foods
Food Serving Size Teaspoons Of Added Sugar
Coke 12 ounce 9
Kool-Aid 8 ounce 6
Glazed Donut 1 ea 2.5
Spaghetti 1/2 cup 0
Pecan Pie 1 slice 7
Oat Bran Muffin 100-grams 2
Frozen Lemonade 1 cup 20
Vanilla Ice Cream 1/2 cup 3
Corn Flakes 1 cup (dry) <0.5
Frosted Flakes 1 cup (dry) 4
And, even though we're dealing with "added sugars," which are considered discretionary calories, there's still the case of inherent sugar content, which still contribute calories. Although fruits are healthy, and far better than "sugar added" alternatives, fruits are sweet because they do contain sugars in the form of fructose. Check out the fructose content of many common fruits, again listed in teaspoons.
Teaspoons Of Sugar In Common Fruits
Fruit Serving Size Teaspoons Sugar
Pineapple 2 slices 3
Apples 1 medium 4
Red Grapes 1 cup 3
Strawberries 1/2 cup 1
Kiwi 1 fruit 2
Orange 1 medium 4
Grapefruit 1 cup sections 4
We can see from this exercise that, although the focus of AHA dietary recommendations about sugar content is on added sugars and discretionary calories, even the sugar content in fruits can become problematic if they're consumed in too large of a quantity. A friend of the family who was recently diagnosed as a diabetic discovered this when he gave up refined sugar in favor of fruits.
The consumption of refined and added sugars is almost impossible to avoid in our society, particularly if you travel or dine out frequently. Busy lifestyles and the convenience of prepared foods make grab and go foods an easy choice. But planning ahead and having a general awareness of the sugar content of many classes of foods can ease the burden.
Resources
USDA
Sugar Guidelines
Photo Credit
http://livefitblog.com/2010/06/07/how-much-sugar-should-you-have-in-a-day-maintain-a-healthy-weight/
A quick review of the USDA's literature on recommendations for healthy food consumption shows there are no suggestions for daily sugar consumption. However, the American Heart Association has taken a fairly strong stance on the subject.How Much Sugar Per Day How Much Sugar Should You Have In A Day To Maintain A Healthy Weight?
According to the AHA's data, the average American consumes just over 22 teaspoons of sugar in a day. Predictably, kids between the ages of 14-18 eat the most at just over 34 teaspoons each day. These are sugars that are added to foods during manufacturing or processing, rather than naturally occurring (as in fruits and vegetables), and for those kids, it translates to nearly 550 calories each day from sugar!
The USDA's current recommendations for daily calorie consumption includes the concept of discretionary calories, which are essentially those calories from alcohol and refined foods. On average, these amount to 10-15% of total daily calories. The following table shows how many teaspoons of sugar a person should eat, based on their daily calorie consumption.
How Much Sugar Should You Have Per Day?
Daily Calories Teaspoons Of Added Sugar
1200 4
1400 4
1600 3
1800 5
2000 8
2200 9
2400 12
2600 14
2800 15
3000 18
These numbers are smaller than one might expect. To put it in perspective, examine the following table, which lists the number of teaspoons of added sugar in some common foods.
Teaspoons Of Added Sugar In Some Common Foods
Food Serving Size Teaspoons Of Added Sugar
Coke 12 ounce 9
Kool-Aid 8 ounce 6
Glazed Donut 1 ea 2.5
Spaghetti 1/2 cup 0
Pecan Pie 1 slice 7
Oat Bran Muffin 100-grams 2
Frozen Lemonade 1 cup 20
Vanilla Ice Cream 1/2 cup 3
Corn Flakes 1 cup (dry) <0.5
Frosted Flakes 1 cup (dry) 4
And, even though we're dealing with "added sugars," which are considered discretionary calories, there's still the case of inherent sugar content, which still contribute calories. Although fruits are healthy, and far better than "sugar added" alternatives, fruits are sweet because they do contain sugars in the form of fructose. Check out the fructose content of many common fruits, again listed in teaspoons.
Teaspoons Of Sugar In Common Fruits
Fruit Serving Size Teaspoons Sugar
Pineapple 2 slices 3
Apples 1 medium 4
Red Grapes 1 cup 3
Strawberries 1/2 cup 1
Kiwi 1 fruit 2
Orange 1 medium 4
Grapefruit 1 cup sections 4
We can see from this exercise that, although the focus of AHA dietary recommendations about sugar content is on added sugars and discretionary calories, even the sugar content in fruits can become problematic if they're consumed in too large of a quantity. A friend of the family who was recently diagnosed as a diabetic discovered this when he gave up refined sugar in favor of fruits.
The consumption of refined and added sugars is almost impossible to avoid in our society, particularly if you travel or dine out frequently. Busy lifestyles and the convenience of prepared foods make grab and go foods an easy choice. But planning ahead and having a general awareness of the sugar content of many classes of foods can ease the burden.
Resources
USDA
Sugar Guidelines
Photo Credit
http://livefitblog.com/2010/06/07/how-much-sugar-should-you-have-in-a-day-maintain-a-healthy-weight/
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