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Sugar Healthy Diet VEGETABLES may be FRESH, RAW, COOKED, FROZEN, DRIED, CANNED (Five (5) 1/2 cup servings daily) **below based on 2,000 calorie intake per day** check with your doctor to determine your daily sugar intake amount Regular Diet No More Than Women: 6 teaspoons (25 grams) of added sugar per day (100 calories) Men: 9 teaspoons (37 grams) of added sugar per day (150 calories) FRUITS may be FRESH, FROZEN, DRIED, 100% JUICE, CANNED in OWN JUICE (Four (4) small fruits or 1/2 cup servings daily) WHOLE GRAINS include WHOLE GRAIN CEREAL, BROWN RICE, WHOLE GRAIN PASTA, WHOLE GRAIN BREAD (Six (6) one ounce equivalents with three (3) being whole grain daily) Natural Sugar occurs naturally in fruits, vegetables, & dairy Added Sugar sugar & syrup added to foods during processing or added at the table DAIRY should be FAT-FREE or LOW-FAT (1%) Milk, Yogurt, Cheese (Three (3) cups daily) No Added Sugar no sugars added during processing Sugar Free less than 0.5 grams per serving Other Names for Sugar high-fructose corn syrup (HFCS), sucrose, fructose, glucose, corn syrup, lactose, anhydrous dextrose, maltose, malt, invert sugar, raw sugar, white granulated sugar, brown sugar, powdered sugar, honey, molasses, nectars, & maple syrup Choose LEAN & LOW-FAT Meat & Poultry Select Seafood rich in OMEGA-3 FATTY ACIDS - Salmon, Trout, Herring, Mackerel (Five and one-half (5 1/2) one ounce equivalents daily) Suggested Shopping List Dairy Cheese Egg Substitute Milk - fat-free & low-fat - 1% Yogurt - 12 grams or less of sugar per 6 ounces Drinks Coffee Tea - green Water - no sugary drinks Fruits Berries - fresh or frozen (lowest in sugar) Berries - canned - in water or 100% juice Fruit Juice - 100% - no added sugar Jam/Jelly - low sugar or sugar free Tomatoes Oils Canola Mayonnaise - reduced sodium & fat free Olive Oil - extra virgin - oil or spray Salad Dressings - sugar free Protein - fresh Chicken - skinless - fat removed Fish - high in Omega-3 fats Beef - fat removed Turkey - skinless Vegetables Asparagus Beans - lentils, black, kidney Cauliflower Mushrooms Onions Spinach Vegetables - fresh, frozen, or canned Vegetable Juice - 100% - no sugar added Whole Grains Barley Bran Breads - whole wheat Brown Rice Cereal - whole grain - low or no sugar Nuts Pasta - whole wheat - no salt when cooking QUICK TIPS SUGAR is considered EMPTY CALORIES as it contains few vitamins and minerals AVOID PACKAGED & PROCESSED foods as most are HIGH in SUGAR Get MOST of your SUGAR from fruits, vegetables, & dairy products that have NATURAL SUGAR Sugar Healthy Buy CANNED fruits packed in WATER or 100% FRUIT JUICE Read FOOD LABELS to Determine SUGAR CONTENT Nutrition Facts Label Serving Size 5 oz Servings Per Container 4 Amount Per Serving Calories 90 . . Calories from Fat 30 % Daily Value* Total Fat 3g Saturated Fat 0g Cholesterol 0mg Sodium 440mg (per serving) Total Carbohydrate 13g Dietary Fiber 3g Sugars 3g (per serving) Protein 3g Vitamin A 80% Calcium 4% * * 5% 0% 0% 19% 4% 4% . . Vitamin C 60% Iron 4% Get in touch. HALO Project - Women Aware Kathryn Richard, Director 217-442-6587 presencehealth.org/halo Fast & Easy Healthy Food Kiosk