I love sweets and sometimes find it difficult to turn down all the decadent desserts during the holiday season. Sugar would not be a problem if eaten in moderation, but most Americans will consume almost one pound of sugar in a week (Banks, 2013)! The American Heart Association recommends no more than six teaspoons (24 grams or about 100 calories) of sugar per day for women and no more than 9 teaspoons (36 grams or about 150 calories) per day for men (American Heart Association, 2013).
We’re aware of the sugar we’re consuming when eating cookies, candy, and cake, but most of us consume sugar hidden in non-suspecting foods including salad dressing, ketchup, barbeque sauce, sodas, specialty coffees, smoothies, granola bars, crackers, and many frozen and packaged meals. Start reviewing labels of foods you eat and see where you can cut back on hidden sugars. Most people don’t need to worry about the naturally occurring sugar in fruit (it also contains fiber), milk, and plain yogurt. It is better to add fresh fruit to plain yogurt rather than eating yogurt with added sugar and fruit.
There is no need to feel guilty about eating an occasional treat during the holidays! However, be mindful you are eating empty calories. Enjoy every bite! Continue to eat healthy during mealtime and don’t skip meals trying to save calories for treats. You may think you’re saving calories by just eating the sweets, but oftentimes eating a cookie or piece of pie will satisfy hunger only for a short time and then you will want more. I enjoy having a sweet at the end of a meal so I’m not tempted to overindulge throughout the day. Enjoy and be aware! By being aware of the amount of sugar you consume you may actually decrease your consumption this holiday season.
References:
American Heart
Association. (2013). Sugars 101. Retrieved
from:
Sugars-101_UCM_306024_Article.jsp
Banks, Jacqueline. 2013. Hidden sugar in your diet hurting your
health?
sugar-in-your-diet-hurting-your-health/
No comments:
Post a Comment