Living Well at UCSF – The No Sugar Challenge
Sugar Audit!
Where is that added sugar hiding in your day?
In a typical day, I:
Y
/
N
add sugar to my coffee or tea
Y
/
N
drink a sweetened coffee drink (i.e. vanilla latte)
Y
/
N
start my day with cereal or granola
Y
/
N
eat flavored yogurt (i.e. vanilla or fruit-flavored)
Y
/
N
drink soda or energy drinks
Y
/
N
drink sweetened teas
Y
/
N
eat a muffin, pastry or sweet bread (i.e. banana bread)
Y
/
N
eat ice cream or dessert
Y
/
N
swing by the office candy jar
Y
/
N
eat energy or nutrition bars (i.e. Clif bar)
Y
/
N
finish a meal with something sweet
Y
/
N
read labels on packaged foods
Living Well at UCSF – The No Sugar Challenge
How much is too much?
The American Heart association recommends these limits on sugar intake:
Women: less than 6 teaspoons per day
Men: less than 9 teaspoons per day
Children: less than 3-6 teaspoons per day
The average American consumes 19 teaspoons of added sugar every day. That adds
up to over 66 pounds a year!
How easy is it to reach this level? Well, let’s see…
4 grams of sugar = 1 teaspoon of sugar
16 oz vanilla latte: 18g of added sugar (4.5 teaspoons)
16oz caramel frappuchino: 64 g (16 teaspoons)*
2/3 c. Cascadian Farms Oats & Honey granola: 14 g (3.5 teaspoons)
1 container Chobani Strawberry 0% yogurt: 15g (3.75 teaspoons)*
1 container peach Yoplait yogurt: 18 grams (4.5)*
12 oz can of Coke: 39 g (9.75 teaspoons)
8.3 oz can of Red Bull: 27 g (6.75 teaspoons)
Chocolate Peanut Butter Power Bar: 23 g (5.75 teaspoons)
S’mores Luna Bar: 13g (3.25 teaspoons)
*also contains some natural sugar
Does organic matter? Not when it comes to sugar…
1 Strawberry Nutri-Grain Bar:
1 Organic Strawberry Health Valley Cereal Bar
13 g (3.25 teaspoons)
14 g (3.5 teaspoons)
1 Nature’s Path Organic Cherry Pomegranate Toaster Pastry
1 Frosted Cherry Pop Tart
17g (4.25 teaspoons)
17g (4.25 teaspoons)
Rethink Your Drink
Red: Avoid
soda, energy drinks, sports drinks, sweetened tea, sweetened coffee drinks, flavored
milk, vitamin-added waters, juice drinks that are not 100% juice
Yellow: Drink Occasionally (be aware of portions)
100% fruit juice, diet soda, diet iced tea, sweetened soymilk, flavored 1% milk
Green: Drink Often
Water, sparking water, unsweetened tea, skim or 1% milk
Living Well at UCSF – The No Sugar Challenge
100% Fruit Juice compared to Whole Fruit
8 oz orange juice = 21 g sugar (0.1g fiber)
8 oz apple juice = 27 g sugar (0.3g fiber)
12 oz can of Coke
8.3 oz can of Red Bull
16oz (grande) caramel frappuchino
Chocolate Peanut Butter Power Bar
S’mores Luna Bar
¾ cup Honey Nut Cheerios
Chobani Strawberry 0% yogurt
Chobani non-fat plain yogurt
Nature’s Valley Oats n’ Honey granola bars
1 orange = 9 g sugar (2.3g fiber)
1 apple = 14 g sugar (3.3g fiber)
39 g (9.75 teaspoons)
27 g (6.75 teaspoons)
64 g (16 teaspoons)
23 g (5.75 teaspoons)
13g (3.25 teaspoons)
9g sugar (2.25 teaspoons)
15g-4g = 11g added (2.75 teaspoons)
4g (natural sugar not added sugar)
12g (3 teaspoons)
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Sugar Audit