How to Track Added Sugar Intake: Assignment Analysis & Recommendations
Part 1: Tracking Added Sugar Intake
Day 1:
| Food | Amount | Added Sugar (grams) | Teaspoons (tsp) |
| Coke | 20 oz bottle | 72 grams | 18 tsp |
| Cliff Nutty Bar | 1 bar | 9 grams | 2.25 tsp |
| Granola Cereal | 1 serving | 12 grams | 3 tsp |
| Iced Tea | 12 oz glass | 24 grams | 6 tsp |
| Total | 117 grams | 29.25 tsp |
Day 2:
| Food | Amount | Added Sugar (grams) | Teaspoons (tsp) |
| Chocolate Bar | 1 bar | 22 grams | 5.5 tsp |
| Sweetened Yogurt | 1 cup | 15 grams | 3.75 tsp |
| Soda | 12 oz can | 39 grams | 9.75 tsp |
| Cookies | 3 cookies | 18 grams | 4.5 tsp |
| Total | 94 grams | 23.5 tsp |
Part 2: Recommendations and Analysis
- Recommendations to Lower Added Sugar Intake:
- Swap sugary beverages with water or unsweetened alternatives: Instead of drinking soda or sweetened beverages like iced tea, opt for water, sparkling water, or herbal teas. These options are free from added sugars.
- Choose whole, unprocessed snacks: Replace processed snacks like granola bars or candy with healthier options like fresh fruit, unsweetened yogurt, or nuts. Fresh fruit provides natural sugars and essential nutrients without added sugars.
- Be mindful of hidden sugars in packaged foods: Check labels carefully for hidden added sugars in products like sauces, dressings, and cereals (Reddy). Opt for low-sugar or sugar-free versions when available.
- Comparison to AHA Recommendations:
- Day 1: I consumed 29.25 teaspoons of added sugar, exceeding the recommended limit by 20.25 teaspoons (AHA recommendation: 9 tsp for men) (AHA).
- Day 2: I consumed 23.5 teaspoons of added sugar, exceeding the recommended limit by 14.5 teaspoons (AHA recommendation: 9 tsp for men).
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Works Cited
AHA. “How Much Sugar Is Too Much?” Www.Heart.Org, 24 Sept. 2024, www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much#:~:text=Men%20should%20consume%20no%20more,or%20100%20calories)%20per%20day.
Reddy, Sravanthi. “How to Identify Hidden Sugars and Carbohydrates in Packaged Foods?” “How to Spot Hidden Sugars and Carbs in Packaged Foods,” 4 Oct. 2024, continentalhospitals.com/blog/how-to-identify-hidden-sugars-and-carbohydrates-in-packaged-foods/#:~:text=The%20Different%20Names%20for%20Sugar&text=Knowing%20these%20names%20will%20help,often%20added%20in%20processed%20forms.