Check For Sugar Levels

Too much sugar (especially the kind added to many processed foods and beverages) can sabotage your family's efforts to eat well and stay trim.

Intake of added sugar is on the rise and represents an estimated 12 to 20 percent of the calories we consume each day. Candy, non-diet sodas, juices, cakes and cookies often come to mind when we think of sugar. But other foods that we think of as healthy, including yogurt and applesauce, are often laced with extra sugar.

While skipping sweets altogether is not realistic, there are several ways you and your family can satisfy your sweet teeth, spare your waistlines, and eat healthier:

Become a sugar sleuth. Read the ingredient list on food packages and look for the sugar. Other names for sugar include white sugar, brown sugar, raw sugar, corn syrup, corn syrup solids, high fructose corn syrup, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, and crystal dextrose. The higher up on the list, the more sugar in the product.
Get the facts. While the Nutrition Facts label on food packages lists sugar in grams, it doesn't say how much is natural and how much is added. Nevertheless, use grams of sugar to compare similar items such as cereal -- have your kids compare your family favorites, and opt for those with less sugar more often.
Go natural. Many foods that naturally contain sugar, including fruit and milk, are also rich in vitamins, minerals and other key nutrients. On the other hand, many products high in added sugar offer calories and not much else. To get the most bang for your nutritional buck, choose more foods and beverages with natural sugar or less added sugar. For example, plain skim milk is a better choice than chocolate skim milk, and fresh fruit beats out canned fruit.
Stick to your sugar budget. Each teaspoon of sugar has roughly 5 grams. The USDA recommends no more than 10 percent of your daily calories from added sugar. For 1,600 calories, that's 6 teaspoons, or 24 grams a day. To satisfy a sugar craving without caving in, choose fresh fruit in season, a sucking candy, or a small lollipop. Save sugary snacks and non-diet sodas for special occasions.