\nIt seems sometimes that it\u2019s impossible to find foods and snacks without a lot of added sugar. Many foods and beverages contain sugar, usually added during processing. As a general rule of thumb, if you want to avoid weight gain, do not consume in excess of 35 grams of sugar at one time and, that\u2019s not very much. It\u2019s okay if you\u2019re having a treat for all your hard work, but not 2-3 times per day. Thus, you want to reduce the amount of sugar you consume and the frequency of its consumption. Over time, aim to reach the recommended limit on added sugar. Let\u2019s look at some ways to help you out.<\/p>\n
Advertisement: Amazon (click on photo for more info)<\/em> Generally, this will save 9-16 grams of sugar for each substitution<\/p>\n Apple juice vs. a fresh apple<\/em> Orange juice vs. a fresh orange<\/em> Lemonade vs. fresh squeezed lemon juice<\/em> Almost all fruit juice contains added sugar; organic juices can be an exception. Additionally, whole fruit contains only naturally occurring sugar, not added sugar. Whole fruit also contains great fiber and nutrients from the fruit skin and pulp, which is generally lacking in fruit juice.<\/p>\n So, what are you waiting for; wean yourself off of fruit juice!<\/p>\n Here are a few ideas to start weening off juice: Limit sodas and energy drinks; this is things like Coke, Pepsi, etc. There\u2019s just too much sugar in them.<\/p>\n Stop drinking soda and energy drinks. Most of the added sugar Americans consume comes from soda and other sugary beverages including energy drinks and fruit juice. Next is sugar from candy, cakes, ice cream, Frappuccino\u2019s, and similar foods.<\/p>\n \u2022 A 12-ounce can of regular soda contains 39-45 grams (10-11 teaspoons) of sugar! Either one of these drinks is about double the amount of sugar in the recommended dietary allowance (6-9 teaspoons) of added sugar.<\/p>\n Eat plain cereal and add fresh fruit<\/strong><\/p>\n Are you one of those people who as a kid, grew up eating Frosted Flakes, Fruit Loops, and Cocoa Puffs? Well, you need to eat cereals with less sugar to be healthier. Choose plain cereal instead of sugary cereal then, add fruit for your sweet cravings. As an example: As a kid, sugary cereals taste like heaven, but as an adult, past the age of 35, your slowing metabolism will make you pay for these with unnecessary weight gain.<\/p>\n How to start weaning off sugary drinks and foods<\/strong> Follow a basic 3-Part Ingredient Rule<\/strong>
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\nEat whole fruit instead of fruit juice<\/strong>
\nStart eating whole fruit instead of fruit juice. Why? Because drinking juice will give you lots of sugar \u2013 too much at one time. This is illustrated by the fact it requires 4-5 medium oranges to make an 8-ounce glass of orange juice. One cup of raw orange juice has 112 calories, 21 grams of sugar and 2 grams of protein. It provides 124 milligrams of vitamin C, 496 IU of vitamin A, 74.4 micrograms of folate and 15.4 milligrams of choline. A major benefit of a whole fruit versus juice is the fiber content. Therefore, consider –
\n\u2022 Eating an orange instead of orange juice
\n\u2022 Eating an apple instead of apple juice
\n\u2022 Eating a banana or any other whole fruit instead of fruit juice
\n\u2022 Squeezing juice from a lemon into water instead of drinking lemonade<\/p>\n
\n\u2022 Apple juice = 27 g sugar per 8 ounces (average)
\n\u2022 Medium apple = 18 g sugar<\/p>\n
\n\u2022 Orange juice = 21 g per 8 ounces sugar
\n\u2022 Medium orange = 12 g sugar<\/p>\n
\n\u2022 Lemonade = 24 grams sugar per 8 ounces
\n\u2022 1 fresh squeezed lemon = 1.6 grams of sugar<\/p>\n
\n\u2022 Limit your juice to a 4-ounce glass only, no larger portions
\n\u2022 Dilute your juice with water or sparking water
\n\u2022 Purchase \u2018light\u2019 or \u2018lite\u2019 juice that is already diluted; in these juices, the first and primary ingredient is usually water.<\/p>\n
\n\u2022 A 16-ounce energy drink can contain 62 grams (16 teaspoons) of sugar!<\/p>\n
\n\u2022 Buy plain oatmeal instead of flavored oatmeal. Then add fresh fruit in a moderate amount; choose a fruit you enjoy.
\n\u2022 Buy regular Cheerios instead of Honey Nut Cheerios and banana slices or other fruit.
\nMaking this simple change will cut your sugar by about eight grams per serving. As an example:
\n\u2022 3\/4 cup of plain Cheerios has 1 gram of sugar
\n\u2022 3\/4 cup of Honey Nut Cheerios has 9 grams of sugar.<\/p>\n
\nFace it, most of us really enjoy sweets. So, like smoking, don\u2019t go cold turkey or you will not be able to wean yourself off high sugar. Instead, cut back slowly. For example, it you\u2019re really addicted to soda, start by getting a fountain drink instead of bottled or can; fill the cup at least half way with ice and then, do about 1\/3 regular sweetened soda and 2\/3 diet or, if that is too low, start by adding \u00bd of each. For foods such as serial, begin by combining your sugary cereal with plain cereal. For example, combine 1\/2 cup of Honey Nut Cheerios with 1\/2 cup plain cheerios. Work at it until you achieve your goal. Switching all at once is like a bad diet, it will not change your eating habits. And, that\u2019s precisely what you need to do.<\/p>\n
\nRead the ingredients in the food you\u2019re buying. If sugar is among the top 3 ingredients listed, purchase something else. Also, be aware that foods that say low sugar are generally high fat and those that say low fat are generally high in sugar. A few times at the grocery store and you\u2019ll get the hang of it.<\/p>\n
![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/04\/90DaysFitness_FullSize_Cover-e1512146637497.jpg\")
<\/a>As and FYI, ingredients on a food label are listed in order of greatest amount to least amount. But, there are also times that while sugar may not be listed among the top 3 ingredients, that you need to watch out for code names for sugar such as corn syrup\/sweetener, maltose, dextrose, cane juice, dextrose, etc.![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/09\/JoinToday-e1517590128966.png\")
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