Happy FFF & ANS-Nutso-sweet
Any Fun & Flexible Friday plans?
I’ll be shooting some fun MORSELICIOUS videos with The Healthy Blender Girl!
Do you like my new slogan? Sing it like a rap it 3 times!
As promised, our NUTSO-SWEET is in motion and here’s a PERFECT question from you to jump start, the amazing
Registered Dietitian, Lauren O’Connor.
Please keep your questions coming! WE LOVE YOU!!
How much sugar should we really be consuming daily?
AHA (American Heart Association) recommends no more than 6 tsp of “added sugar” per day (for women)
but that doesn’t include the natural sugars contained within your fruits
and milks and/or other whole foods.
Let’s take a look at just at those natural and minimally processed foods (ie: milk)
that don’t count as “added sugars”:
The glass of milk (12g sugar) and your daily 4 servings of fruit
may put you at over 40g of sugars.
Note: Blueberries contain 16g sugar per cup.
Now add in those pasta sauces, seasoned meats/veggies and other hidden sugars
and even before you’ve added in that tsp or too of table sugar into your coffee
or that sugar used to sweeten your energy bar (be it agave, honey or cane sugar),
it is possible to that you’ve consumed more than 100g sugar per day.
The AHA suggests the average American consumes over 22 tsp (355g) of added sugars
(and that’s not counting the naturally sugars from our fruits and milk).
Do we need to stop eating fruit? No. But be mindful of how much you consume.
An Aloha Pineapple Jamba Juice Smoothie can put your intake over 100g sugar
and you probably will eat soon after. These liquid calories are not likely to satisfy for long.
The AHA stands clear that the daily serving recommendation of approx.
2 cups fruit per day helps build on good health.
The AHA’s focus is on limiting “added sugars“.
Hint: Tomato-based products often contain high amounts of sugar
because sugar balances out the naturally acidic properties of the tomato.
“Sugar’s primary role in the body is to provide energy (calories).
To get the nutrients you need, eat a diet that’s rich in fruits, vegetables,
whole grains, lean meats, fish, poultry and low-fat or fat-free dairy products.” – AHA
Can you find alternative ways to get calcium besides a glass of milk or fortified products?
Consider broccoli. It has 75mg Calcium per 1 cup steamed.
And your leafy greens such as spinach (244mg Calcium)
and Turnip greens (197mg Calcium), according to WHFoods.
And how about tofu (100 mg Calcium).
Lowfat milk is ok, but there are other ways to get in calcium.
And sure blueberries, strawberries and bananas have heart-healthy qualities,
but you don’t need to go overboard. If you can limit to 2 cups/day, great!
Remember that can be 32g sugar or more!
You also have to be mindful of your processed items like marinara sauces,
cold cereals and even some soups stocks.
The idea is to be aware of the sugars (hidden sugars (“added sugars”) and natural sugars)
you are putting into your body. A huge plate of fruit (as beneficial as the nutrients may be),
may not be so beneficial when you consider all that sugar intake in just one sitting.
Stick to small portions – 1/2 cup serving sizes, 1/2 a medium banana and
concentrate more on adding in vegetables because it will be a higher learning curve
than adding in a natural fruit sweetness that is readily pleasing on the palate.