Download Low or no sugar - Presence Health

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
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