Sugar is found in many foods and drinks. Some foods and drinks naturally contain sugar, such as fruits, white milk, and plain yogurt. These foods also contain other nutrients, such as vitamins, minerals, and/or fiber. Other foods and drinks have sugar added to them, such as soda, chocolate milk, candy, baked goods, and other processed foods. “Added sugars” are any sugars added during processing that are not naturally occurring in the food. Often times, foods containing added sugars are highly processed, with extra calories and little nutrition.
It is recommended that no more than 10% of your daily calories come from added sugars, which equals about 10 teaspoons per day. New label laws now require manufacturers to list total sugars and added sugars on the nutrition facts label. It is also helpful to look at ingredient lists to determine whether sugar has been added. Common sources of added sugar include sugar, brown sugar, dextrose, corn syrup, high fructose corn syrup, honey, molasses, etc.
|Foods with Natural Sugars||Foods with Added Sugars|
|Whole plain fruits (raw, canned, frozen, dried)||Sweetened fruits|
|100% Juice||Juice cocktail, lemonade, soda|
|White milk||Chocolate milk, strawberry milk|
|Plain yogurt||Yogurt with flavor/sweetener added|
|Processed foods with added sweeteners|
Did You Know?
Fruit and dairy products contain natural sugars.
These foods also provide vitamins, minerals, and water that your body needs to be healthy.