15 Hidden Sources of Added Sugar

According to the CDC, sugar-sweetened beverages, ice cream, candy, cakes, cookies and sweetened pastries are the leading sources of added sugar in the American diet. BUT, there are dozens of foods and products with hidden sources of added sugars that might not be so obvious.

The University of California San Francisco claims that added sugar is hiding in 74% of packaged foods!!!

Before we demonize sugar and any food product with added sugar, it is important to know the facts. Find out the recommendations here. You can also see a list of more than 45 different names for sugar so that as you are reading labels and examining products, you are not deceived by the lingo.

While this is certainly not an exhaustive list, these are 15 different types of common food products with hidden sources of added sugar. Stay informed and know your stuff!

Only then, can you make the right choices for you and your family…

01. Canned Vegetables and Beans

One day I actually turned the can around and viewed the ingredients on the stewed tomatoes, horrified to find that my beloved ingredient had been sweetened up with sugar. The nerve! But tomato products are not the only ones with sugar on the ingredient list! Baked beans, pork and beans, creamed corn, and beets also boast a dose of sugar added in. While many canned vegetables do not have added sugar, it is best to check the brand and types you tend to buy to see if there is sugar lurking in the can.

02. Oatmeal Packets

Touted as one of the healthiest breakfast cereals available, oatmeal lives up to a high reputation. But easy-to-make packets also deliver a whopping 1 tablespoon (on average) of added sugar per serving! Have a little oatmeal with your sugar! And, if you need 2 packets to keep you full and satisfied (like my husband), go ahead and double the grams of added sugar. This so-called “healthy” breakfast will spike your blood sugars and leave you on empty before lunch. Instead of grabbing the flavored packages, try making this easy Slow Cooker Steel Cut Oats recipe– it’s ready to go when you are! Or, try any of these great toppings– they are not only good in yogurt but oatmeal too!

03. Salad Dressings

Most individuals would guess that vinaigrette dressings tend to be ‘health-ier’ for you. Many creamy dressings contain MSG (monosodium glutamate), and less healthy oils. BUT, vinaigrettes often have sugar added in as well. While a touch of sugar helps to balance out the tang from the vinegar, be careful which ones you choose and compare the brands. My parents’ beloved “light raspberry vinaigrette” has 7 grams of sugar per 2 tablespoon serving.

Learn how easy it is to make your own Balsamic Vinaigrette Salad Dressing following my all-time favorite recipe! Want more ideas?! Registered Dietitian, Sally Kuzemchak has 25 more ideas!

04. Peanut Butter & Other Nut Butters

Whether you buy peanut, almond, cashew or sesame butter, it would be wise to check out the ingredient list before you toss it into your cart. Sugar is commonly added to peanut and nut butters. Look for “natural” nut butters with no sugar added. To be certain, peek at the ingredients list. The ONLY ingredients you should see are nuts and salt- that’s it!

Many store brands have no added sugar peanut butter (Publix, Kroger, and Trader Joe’s, just to name a few), but another brand to look for is Schmucker’s.

NOTE: Some gourmet stores have machines where you can grind your own nut butters. These often come with a hefty price tag. If this is your preference, go for it, but there are brands you can find that are much more cost efficient. Also, there is a risk of cross contamination with these machines so if you have any nut allergies in your family, it would be best to avoid these.

05. Seasoned Nuts & Seeds

“Honey roasted,” “Cocoa,” “Sweet & Salty”- many types of flavored nuts have about 1 teaspoon or more of added sugar per serving. Instead, opt for “lightly salted,” or “dry roasted,” or “raw.” You can easily toast nuts in a dry non-stick pan on medium heat or in the oven on 350 degrees for several minutes. This greatly enhances their flavors and nuttiness. You can follow my recipe for spiced nuts (use stevia baking blend for lower sugar or leave out altogether) to try making your own flavored nuts!

06. BBQ and Other Sauces & Marinades

Many common brands of BBQ sauce have 12 grams (that’s 1 TABLESPOON!) of added sugar per 2 tablespoon serving! That’s right! Half of the serving is from sugar!! Imagine pouring 1 tablespoon of sugar on your chicken and then taking a bite. Yikes!! Look for brands low in sugar (about 1 tsp or 4 grams sugar) or try making your own! Often vinegar or mustard based sauces are lower but don’t be deceived by the color or fancy packaging. Always look at the label and ingredient list!

One brand I like is Stubb’s Original with 4 grams added sugar. You can easily find it at most grocery stores and Walmart or grab this 4 pack on Amazon.

If you tend to purchase ready-to-go marinades, teriyaki sauce or other bottled sauces, note the amount of sugar per serving. Remember that if the label says 1 tablespoon is a serving, but you use 2, you need to double the numbers!

07. Dried Fruit

Not all dried fruit have added sugar but many do! Clearly check the ingredient list so that you know what you are buying.

Dried fruit that usually don’t have added sugars:

Raisins
Prunes
Dates

*NOTE: Beware of your serving size! Dried fruit serving size is much smaller than fresh or frozen fruit. It still has calories and natural sugars! Make sure to check the label before you serve your portion AND it is always best to pair with healthy fat or protein to get the best blood sugar control. Read The Art of Snacking Well for over a dozen snack ideas (and PRINTABLE!) to help you create fast and easy snacks that will satisfy any craving!

08. Cereals (even the non-sweet ones)

Unless you adore Shredded Wheat, Grape Nuts, or Uncle Sam’s Toasted Flakes & Flaxseed, your favorite breakfast cereal probably has sugar. It’s a rare find to discover a breakfast cereal that is void of all sugar. To take a balanced approach without getting frazzled on the cereal aisle, try to choose cereals with no more than 4-6 grams sugar per serving. Of course, you (or your kids) have to stick to the serving size if you want to keep your sugar in that range too. Usually serving size is ¾-1 1/4 cups but brands do vary.

09. Yogurt

Practically all yogurt brands have sugar added unless they indicate “plain” or “unsweetened.” Those that are “low in sugar” often have artificial or non-nutritive sweeteners like sucralose (splenda), sugar alcohols or acesulfame potassium. A few brands are sweetened with stevia as well like Dannon Oikos Triple Zero. The best option to keep added sugar out and control the level of sweetness is to use your own flavorings, fruit and add-ins. Check out 10 Ways to Sweeten and Flavor Yogurt WITHOUT Artificial or Added Sugars for clever and simple ideas anyone can do! Considering that July is blueberry season, you also might like to cook up a batch (or double batch) of my easy No-Guilt Blueberry Syrup, the perfect addition to your cup of yogurt.

10. Spaghetti Sauce

Who knew that spaghetti sauce had sugar! Surprise, surprise! While tomatoes have some natural sugars (and these are a part of the total sugar grams), many jarred spaghetti and tomato sauces also have some sugar added in. Compare brands on your next trip to the grocery store and make sure you are not just skimming the grams of sugar but looking at the actual ingredient list. Check out this Eat This Not That review of the 40 Best & Worst Pasta Sauces. Or, opt to make your own like this SkinnyTaste Quick Marinara Sauce– double or triple the batch so it’s ready to defrost on spaghetti night or when you are making a veggie lasagna!

11. Granola & Protein Bars

With dozens of brands to choose from, you would hope to find one low in sugar, but that can be quite the challenge! Granola and protein bars can be packed with up to 1 tablespoon of sugar per serving OR MORE!! While most people expect these bars to have a sweet taste, many brands go over the top! No need to overwhelm your taste buds with too much sugar, choose brands with less than 10 grams of sugar (the lower the better!!).

These Kashi granola bars have a hint of sweetness with only 6 grams sugar per bar.

12. Ketchup

This beloved kid-friendly condiment is also liked by many adults. It has an average of 1tsp sugar per 1 tablespoon serving of ketchup. Heinz brand does have a “reduced sugar” version but it is sweetened with sucralose (splenda) which some people may be opposed to trying.

For most families, sugar or not, ketchup isn’t going anywhere and will continue to take up shelf space in their fridge. However, it would be wise to watch portion sizes and attempt to use other tomato products with lower sugar more often. Can you use tomato sauce in your meatloaf? Can you provide other condiments or toppings for your burger?

13. Smoothies

Bottled prepared smoothies, frozen ready-to-blend pouches, and fresh made beverages at your local smoothie bar are all likely to have added sugar. This can be from sugar, juices, syrups, honey, or agave, but it’s all sugar. The best way to control the sugar is to make it at home in a blender using real fruit. You can even throw in 1 cup of spinach to get a boost of Vitamins K, A, C, and folate! Use some milk, yogurt, cottage cheese or even tofu for a dose of protein and calcium!

Try out making these smoothie freezer packs so you can blend one up whenever you need a breakfast or snack in a hurry!

14. Crackers

Crackers tend to be salty and crunchy, satisfying our savory cravings but many brands also include sugar. While it might be difficult to find crackers without any sugar, they are out there Look for these brands that keep sugar out: Triscuits (or the store brand version), and Mary’s Gone Crackers and Engine 2 Plant Strong Crispbread crackers. Some brands do add a bit of sugar for baking purposes or to balance out the salty flavor like one of my favorite brands, Ak Mak. But, as a rule of thumb, make sure that the sugar doesn’t exceed the amount of fiber per serving.

15. Applesauce

Many moms and dads keep a big jar of applesauce or grab-and-go individual containers in the pantry or fridge. It’s easy, sweet and generally loved by most kids. But most traditional applesauce brands have added sugars! Instead, choose “natural” or “unsweetened” applesauce and be sure to do a quick glance at the ingredient list. It should list apples and water- that’s it!

Sugar is everywhere! It is difficult to entirely remove it from our diet. The good thing is, we don’t have to! Moderation is everything! But, it’s important to be aware of what we are purchasing and actively looking for better alternatives or substitutes to promote whole health, from the inside out.

You don’t need to begin using “diet” foods, artificial or non-nutritive sweeteners or select only “reduced-sugar” products to keep your added sugar low. Here are 3 simple steps:

Choose mostly whole, unprocessed foods to make up the bulk of your meals.
Read and compare labels before purchasing a product.
Keep treats to just that… a treat! Enjoy on occasion!

No need to eat more sugar… you are sweet enough already!

REFERENCES

University of California San Francisco, Hidden in Plain Sight

Ng, S.W., Slining, M.M., & Popkin, B.M. (2012). Use of caloric and noncaloric sweeteners in US consumer packaged foods, 2005-2009. Journal of the Academy of Nutrition and Dietetics , 112(11), 1828-1834.e1821-1826.

DISCLOSURE

This post contains affiliate links. If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog. Thank you for your support!

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Life

Pregnancy Update- More Than Our Excitement is Growing…

A baby fills a place in your heart that you never knew was empty. –Anonymous

Babies expand your capacity to love and receive love. I am now 26 weeks along in pregnancy and so grateful to be able to experience this beautiful expectant season, once again.

Every season in life has the potential to change, grow and mature you in countless ways. As most mommies and daddies anticipate the birth of a child as a huge life change lingering in the not-so-distant future, the actual season of pregnancy is like a meadow of wildflowers- little gifts of beauty waiting to be picked.

But, pregnancy also holds unexpected physical, mental and emotional challenges- it’s not all easy or ‘rosy.’ So far, this pregnancy has surprised me in several ways and thrown me a few curve-balls, but we are grateful for a healthy little girl growing big and strong with each passing week.

Here is a little peek into my journey so far…

How far along are you?

Our sweet little girl has been growing in her mommy for the last 26 weeks. I began feeling kicks and movement around 16 weeks, which was much earlier than when I was pregnant with McKaela. The placenta is posterior (on the back wall of my uterus) and therefore makes it very easy to feel any and all movements!

How is this 2nd pregnancy different from your first one?

To be incredibly honest, my first pregnancy sailed along beautifully without many, if any, challenges. I felt fantastic, ‘thought’ I looked pretty amazing with my bump (until month 9!) and didn’t have any significant discomforts. However, this time around, pregnancy hasn’t been as ‘easy.’

Mood– my hormones and therefore, emotions, have been on a roller-coaster ride. I don’t cry over ‘nothing’ but I often cry or get emotional over small, petty things. It is easy for these things to blow up in my mind and heart.

Fatigue– From day 1, this baby has worn me out. I have taken more power naps than I have in my lifetime. While the fatigue dramatically subsided as I entered the second trimester, it has not fully diminished and I still find myself walking around like a zombie some days. Unfortunately, it is also an incredibly busy time for my work and our family (purchased and fixing up a new home) so adequate sleep is challenging to get but highly valuable.

Nausea– Thankfully, this diminished mostly once I entered the 2nd trimester, but I still have days when eating is just not appealing. HOWEVER, I am aware and thankful that my symptoms are mild compared to some women. I realize some individuals struggle with this the entire 10 months and gratefully, my body is adjusting.

(20 weeks pregnant)

Do you have any food aversions or cravings?

Aversions… While carbohydrate foods were more appealing during the first trimester, I didn’t have any strong food aversions. There were meals when I just didn’t want to eat meat or the veggies didn’t look appetizing, but this was a day-by-day scenario. Now, finishing the 2nd trimester, most all of the healthy foods I regularly eat are appealing and tasty.

Cravings… For several weeks I craved milk! I simply couldn’t get enough! Occasionally, McKaela wouldn’t have milk with her meals because “mommy drank all of it!” Finally, I got smart and began buying a second gallon each week. 😉

NUTRITION NOTE: During pregnancy, it is critical for mommy to consume adequate calcium. Not only is she trying to meet her own calcium needs but she is actually building another skeleton! Most prenatal vitamins don’t have too much calcium because they also contain a significant amount of iron and these nutrients compete for absorption. Dairy provides a rich source of calcium to meet those needs. If you don’t eat dairy, due to allergies, intolerance or preference, it’s wise to speak with a Registered Dietitian or your OB/Midwife to ensure you are meeting recommendations. More on How to Choose a Prenatal Vitamin coming in a few weeks!

What are you doing to make this pregnancy memorable and special?

When you are expecting your 1st baby, a full 9-10 months is spent thinking about, planning for and talking about the baby. I remember when I was pregnant with McKaela, I would talk to her during my commute to and from work. I would sing, pray, tell her about my day and share how excited I was about her arrival. It became a habit and something I enjoyed during those 30 minutes driving each way. But the second time around, your time, energy and thoughts are diverted a lot more.

These are 3 things I am doing to make this 2nd time special, in its own way:

We pray for the baby at least 1 time per day as a family and usually more often.
I have begun a special book for the baby that is filled with prayers, scriptures, thoughts, dreams , nd hopes for her. My husband and I write in it whenever we feel inspired or excited to tell her something. It is our special thoughts for her. We will continue to write in it as she grows and one day, on just the right occasion, we will give it to her. This was an idea I began when I was expecting McKaela and have continued over time to write her little notes and prayers.
We talk about the baby with McKaela and have her talk to her ‘little sister’ as well. She tells baby she is her “big sister” and with a little coaching will say “I love you.” While I think the idea that Mommy is growing a baby in her tummy is a little abstract to a 2 year-old, we talk about babies, responsible big sisters, and caring for babies often (baby dolls help!).

(26 weeks pregnant)

How are you adjusting to your changing body?

Pregnancy brings on physical changes beyond a growing belly and many of these you cannot control. As a nutrition professional, it is difficult to let go of the reins and allow my body to adapt through the process, but this second time it has been a bit easier- not easy.

For years, I have worked on having a healthy self-image and loving my body no matter what imperfections I could see. Healthy weight gain during pregnancy is to be expected, but there was one change that had me mortified- varicose veins. Although every part of me has wanted to hide, I was determined to mentally get over this hurdle as well and I can’t wait to share more in my upcoming post.

There are moments when beauty feels fleeting, but I don’t allow myself to dwell here- mostly. Instead, I choose to focus on truth, not feelings. I believe it is really important to have a few key maternity items that make you feel gorgeous so that during those days, you can walk out the door with confidence.

Why did you choose a Certified Nurse Midwife (CNM)?

This is my second experience with a midwife practice. The first was for annual well-woman care and then pregnancy with McKaela at UNC OB/GYN and Midwives. Currently, I am with GHS Midwifery Care & Birth Center and have enjoyed my experience thus far.

My first introduction to midwifery was in college while listening to a speech in my public speaking class. A few years later, my sister decided to get her master’s degree to become a Family Nurse Practitioner/Certified Nurse Midwife. After researching on my own and asking some questions, I chose to use CNMs for my well check-ups and pregnancy because I love that their approach to patient care is 100% evidenced based and patient centered. Certified Nurse Midwives are unique because they are devoted to creating an experience that meets your personal preference and health needs. They practice in a variety of settings including hospitals, private practices and birth centers.

Certified Nurse Midwives are Nurse Practitioners (CNP) with Master’s Degrees. They have 100s of hours of practical hands-on experience, certified by the ACMB through a comprehensive exam and get many hours of continuing education every year.

While I cannot speak for all midwife practices, these are a few reasons I have loved my experiences:

During my labor and delivery experience with McKaela, there came a time when we needed to consult with an OB, surgeon and other healthcare providers. My Midwife knew when circumstances were exceeding her scope of practice. However, she continued to care for me and offer support.
There has never been an appointment where I felt rushed. My questions are always answered thoroughly. I love how they sit down with me, draw pictures and sincerely want to make me feel comfortable and educated.
My personal pregnancy, labor and delivery desires have been highly respected, but they also follow sound research-based evidence. I feel they are best at creating a nurturing environment while following a whole-woman approach to care.

Learn more about Certified Nurse Midwives here.

What does exercise look like now at the end of the 2nd trimester?

While I have continued my exercise routine, I continue to adjust movements and intensity based on what feels good. I usually workout for 15-30 minutes every morning, 5-6 days per week and take a 30-40 minute walk most evenings when my husband arrives home from work. The evening walk is more for stress management and “mommy time” but I always feel great afterwards and it gives my husband some special time with McKaela.

Morning workouts include cardio 3-4 times per week and weight lifting 2-3 times per week. All movements are modified as needed. I avoid core and abdominal work including crunches and planks. These can also enhance diastasis recti, the separation of your abs down the middle, which is common during pregnancy. This is a common cause of the “mommy pooch” after baby and requires some specific core work to improve it.

Overall, exercise makes me feel great, so long as I don’t overwork myself, and it has helped me gain weight at a healthy steady pace.

What have been sweetest moments so far?

In the last few weeks, I have been much more intentional about looking for those special moments- the ones that you can either ignore or cherish every second. Sometimes it’s hard. Life gets a bit messy, unorganized and busy. But I am trying to remember to STOP. Just stop and smile… when I feel a kick. The baby movements are the perfect reminder to talk to baby and tell her how amazing she already is!

These are a few more sweet moments I won’t forget…

When McKaela came over and kissed my belly to tell baby goodnight- without any encouragement. Absolutely precious and unforgettable.
The ultrasounds- Am I the only one that cries every time!? Seeing her beautifully formed arms, legs, fingers and toes, the shape of her nose… watching her put her fingers in her mouth… I am just mesmerized at the beauty of life. And yes, as I write this I am holding back tears 🙂
Every night I ask McKaela what we want to pray about before bed. The night she said “baby” I melted.

TRUTH: Before I shaped you in the womb, I knew all about you. Before you saw the light of day, I had holy plans for you: A prophet to the nations— that’s what I had in mind for you. —Jeremiah 1:5 (MSG)

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10Jul 1

Health

How Much Sugar is Too Much?

Some simple facts about sugar:
It tastes good.
It is harmful to our health.
Americans eat too much of it.

No one needs a healthcare provider to give recommendations to cut back on sugary foods and beverages. We all know what we should do. But these are the questions that everyone really wants to know…

Is it okay to consume any sugar?
How much can we eat without detriment to our health?
Are some sugars better than others?
What are the health implications if we eat too much?
Are there different recommendations for kids than adults?
What numbers should I consider?
What should I look for on a food label and ingredient list?

In practice, I have been peppered with dozens of questions like these from my patients and clients. Today I want to arm you with knowledge and clear up confusion.

What Are the ACTUAL Recommendations for Sugar Consumption?

The American Heart Association has established the following recommendations for adults and children:

Women: 100 calories = 6 tsp sugar = 25 grams added sugar
Men: 150 calories = 9 tsp sugar = 36 grams added sugar
Children/Teens (2-18 yrs): 100 calories = 6tsp sugar = 25 grams added sugar *
Children Under 2 Years: 0 grams added sugar (avoid entirely)

*Additionally, the AHA recommends children (2-18yrs) limit sugar-sweetened beverages (soda, punch, sweet tea, fruit-flavored sports drinks, energy drinks) to no more than 8oz per week.

The Centers for Disease Control has made the following recommendations:

Americans should keep their total added sugar consumption to less than 10% of their total caloric intake.

Example following a 2000 calorie diet:
200 calories = 12 ½ tsp sugar = 50 grams sugar

The World Health Organization recommends the following:

“Adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.”

What is the Difference Between Added Sugars and Natural Sugars?

Added Sugars– Any sugars or caloric sweeteners that are added to food products. This includes adding sugar into a cup of coffee and products that have been sweetened during production.

Natural Sugars– These are naturally occurring in the food. For example, milk contains lactose, a milk sugar/carbohydrate, but no sugar is added to plain, white milk. However, the milk nutrition label will read 12 grams of sugar- this is entirely lactose. Fructose is a naturally occurring sugar in fruit, making it sweet to the taste!

How Do You Know if There is Added Sugar?

Reading the Nutrition Facts Label indicates whether the food has sugar (added or natural) but unfortunately, not until Summer 2018 will the label differentiate between the 2 types. Therefore, it is essential to read the ingredient list for sources of added sugars.

Don’t forget that ingredients are listed by order of weight from most to least. When sugar is close to the top of the ingredient list if not at the top of the list, it indicates that the product is composed of a significant amount of added sugar.

According to the Department of Health and Human Services, there are more than 20 names and types of added sugar that can be found in products on the supermarket shelves today! Here is a list to familiarize yourself with so that you can identify how your food is being sweetened:

anhydrous dextrose
brown sugar
confectioner’s powdered sugar
corn syrup
corn syrup solids
dextrose
fructose
high-fructose corn syrup (HFCS)
honey
invert sugar
lactose
malt syrup
maltose
maple syrup
molasses
nectars (e.g., peach nectar, pear nectar)
pancake syrup
raw sugar
sucrose
sugar
white granulated sugar

Other Names Used for Added Sugar Not Recognized by the FDA

cane juice
evaporated corn sweetener
crystal dextrose
glucose
liquid fructose
sugar cane juice
fruit nectar

But Wait, There’s More! Have You Ever Seen These in the Ingredients List?

Brown rice syrup
concentrated fruit juice
corn sweetener
diglycerides
Disaccharides
evaporated cane juice
Erythritol
Inversol
isomalt
Maltodextrin
malted barley
Malts
Mannitol
nectars
sorbitol
sorghum
sucanat
xylitol

What Do the Numbers Really Mean?

1 tsp of sugar = 4 grams of sugar

Here are a few examples:
Granola bar has 12 grams of sugar = 3 teaspoons of sugar
12oz can of Coke has 36 grams of sugar = 9 teaspoons of sugar
Snickers bar has 27 grams sugar = 6.75 teaspoons sugar
16oz Caramel Macchiato has 33 grams sugar = 8.25 teaspoons sugar

How Much Sugar Are Americans Really Consuming?

According to research from 2005-2010, the average American was consuming about 66 pounds of sugar per year! That is about 19 ½ teaspoons per day.
The Obesity Society shows that Americans have increased sugar consumption by 30% in the last 3 decades.
Research shows that kids are eating about triple the recommended 6 teaspoons per day

What Is the Harm in Consuming Too Much Sugar?

More sugar cravings…an endless cycle
Elevated blood sugar- increases risk of diabetes
Energy crashes- the sugar rollercoaster always dips low after eating highly sugary foods/beverages
Weight gain- sugar has no nutritive value and is, therefore, a source of calories without any benefits
Diabetes- makes it difficult to control blood sugar when eating highly sweetened foods and beverages
Linked to Obesity, Type 2 Diabetes, Cardiovascular Disease
Stimulates areas in the brain similarly to drugs

Research from this study in JAMA: Internal Medicine shows that individuals consuming 17-21% of their total daily calories from sugar had a 38% higher risk of mortality from Cardiovascular Disease.

There is simply no value in adding sugar to your diet.

Take-Away Message

Entirely removing sugar from your diet may seem overwhelming or ridiculous. It’s likely that you will consume some added sugar each day, whether added of your own doing or coming from a packaged product or restaurant food. However, added sugars have absolutely no nutritive value- they don’t improve or maintain your health in any way. In fact, sugar is harmful to your health, especially in excess.

Your body is able to break down healthy carbohydrates into usable forms of sugar very effectively. This is the perfect source of slow release energy that allows your body to thrive. Choosing to liberally allow added sugars in your diet greatly increases your risk of several types of diseases and daily cravings.

Begin by taking inventory of what you are buying, making, and adding on a regular basis. If you have an occasional dessert a few times per month, that is less likely to cause ‘harm’ than the food and beverages with added sugars that you are consuming regularly.

PART 2- SOURCES OF HIDDEN SUGARS IN YOUR DIET
Don’t miss Part 2 Next Monday, July 17, so that you can identify where sugar might be lurking in your cabinets and fridge. Let’s take some action!

SPECIAL NOTE
If you have diabetes or use Insulin, removing sources of added sugar from your diet can be quite beneficial, HOWEVER, this will also affect your glycemic control. Make sure to contact your Registered Dietitian Nutritionist, Diabetes Educator or Physician with any questions about managing or regulating your blood glucose/sugar and to address any necessary modification to insulin or medication dose. All changes should be addressed with your healthcare provider.

REFERENCES

American Heart Association, http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WWKepYjyu70; http://newsroom.heart.org/news/children-should-eat-less-than-25-grams-of-added-sugars-daily
Centers for Disease Control, https://www.cdc.gov/nchs/data/databriefs/db122.pdf
USDA, ChooseMyPlate, https://www.choosemyplate.gov/what-are-added-sugars
World Health Organization, http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/
Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Intern Med. 2014;174(4):516-524. doi:10.1001/jamainternmed.2013.13563

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Health Life

Healthy Eating on a Budget- 5 Tips to Save on Groceries

We all know that investing in our health now can save HUGE on healthcare costs in the future. But the fact remains that eating a healthy diet can drive up our food bill each month. In fact, a research review showed that consumers pay $1.50 more per day (per person) to eat a healthy diet! Wow!! Essentially, a diet rich in fruits, vegetables, fish, and nuts costs a lot more than refined grains, and processed meats/foods. For many, the added cost of healthy foods only causes more stress, making it difficult to stick to a healthy meal plan long term.

I used to be an expert at spending a fortune at the grocery store! I racked up some of my highest grocery bills when I was a newlywed and in college (ie. no money!). An excited nutrition student overflowing with recipe ideas to make my sweet husband and intrigued by ingredients and products unfamiliar to me, I tossed anything and everything into my shopping cart. Those first few months, my husband and I learned some hard lessons on budgeting and since then I have refined my methods.

As a dietitian and mom, food quality and healthy meals for my family are a very high priority. I also love to have the freedom to be creative in the kitchen when I feel inspired. But without a set budget each month, our grocery bills would be through the roof and we wouldn’t be able to accomplish some of our other financial goals.

Through my own personal experiences, working with clients, leading grocery store tours and cooking classes, and dedicating some time to research this area, I have fine-tuned my approach to saving on the grocery aisles… and it doesn’t include clipping any coupons in your Sunday paper! Leave your scissors in the drawer- this is not Extreme Couponing, just dollars and sense.

These are my top 5 favorite tips for saving money on groceries:

01. Meal plan

“American families throw out approximately 25 percent of the food and beverages they buy. The cost estimate for the average family of four is $1,365 to $2,275 annually (NRDC).” Imagine this- You go to the grocery store and purchase food for your family for the upcoming week. Upon arrival home, you unload it all from your car and then toss ¼ of it into the trash. Gone! Of course, no one in their right mind would do this. But this is essentially what American families are doing every single week. Think of the money lost.

While many healthy food items do cost more than the processed foods, having a plan for what you will purchase and prepare ensures your bodies are absorbing those nutrients, not the trash.

Most individuals prefer to meal plan 1 time per week, before going to the grocery store, but it is imperative that you find a system that works for you and your schedule. When you do sit down to meal plan, make sure to grab your calendar and view your upcoming schedule.

Consider all 7 nights of the week and when you will and will not eat at home. Do you want leftovers for lunches? Plan for that. How many breakfast options do you want available? I cannot overemphasize how much money our family saves by simply having a plan and eating the food that is in our refrigerator.

02. Buy in Season

Farm to Table is not only trendy, it can save you lots of cash! If the produce is in-season, it is almost always less expensive. Farmer’s Markets are the best places to identify what is and what is not in season. It is either there or not. Most grocery stores will have better prices or sale prices on in-season produce because there is greater supply and it often has traveled fewer miles from grower to store.

Many grocery stores also bring in local produce from nearby family farms and these items can be an even better deal.

Part of the price you pay for produce at the store is for shipping, fuel, and storage. The fewer miles, the lower the cost.

Meal planning allows you to focus on including the local and seasonal produce into your meals. As much as you might like avocados, tomatoes, and blueberries, they will cost you double in December. This doesn’t mean you can’t include these healthy foods in your diet year round, but if you are looking to save some change each week, choose mostly seasonal ingredients to build your meals around.

For more information on seasonal produce in your region, check out Sustainable Table.

03. Use Cash

There are few things that have the power to stop me in my tracks from impulse buys like using cash for purchases. I will do anything to avoid embarrassing myself to ask a cashier to remove an item (or several!) off my receipt because I cannot afford it that week. Using cash has really trained me how to stick to my grocery list and avoid buying products on a whim. Believe me, if you have put back an item just one time, you won’t want to do it again. Leave the cards home and take cash- I promise, you will stick to your budget.

04. Go Meatless 1-2 Nights Per Week

A pound of meat costs on average of $5 and extra lean meat can cost $6-7 per pound. By simply swapping the meat with a vegetarian protein like beans, you can save about 80%!

Here are a few ideas for Meatless Meals:

Black bean tacos/taco salads

Garden salad with boiled egg and cheese and a small baked potato on the side

Stir fry with edamame and served with brown rice or quinoa

Grilled teriyaki tofu and vegetable kabobs

Quinoa & Edamame Salad with Citrus Vinaigrette

**For more ideas on meatless meals, visit MeatlessMonday

05. Notice Sale Frequency

Many ingredients and products go on sale following a predictable schedule. For example, chicken breasts go on sale at a specific store I frequent every other week. Therefore, I buy enough to last me 2 weeks and freeze extra poultry for the following week. You may notice the store brand frozen veggies go on sale every 3 weeks or certain dairy foods go on sale every 4 weeks. Begin to take note. You may simply pick up on these trends if they are often enough but you can also use a notebook (or smart phone) to jot down the date and the sale price and then notice when they go on sale again. There’s no need to use this method for all products but for the ones you buy consistently, this is a great strategy. Everyone wants to get the best price, if possible.

You may simply pick up on these trends if they are often enough but you can also use a notebook (or smart phone) to jot down the date and the sale price and then notice when they go on sale again. You don’t need to use this method for all products but for the ones you buy consistently, this is a great strategy. Everyone wants to get the best price, if possible.

Consider this: If you saved $10 on your groceries every week by using 2-3 of these tips, you would have $520 extra cash at the end of 1 year!! What would you do with that money? Go on a weekend getaway with your spouse? Put the money into your child’s education savings account? Use it for Christmas? Invest it in your retirement fund?

Healthy eating can cost more, but I guarantee that with some planning and intentional spending, you can buy the food you want without digging further into your pockets. And just maybe, you will even pay yourself in savings from your hard work each week!

TRUTH: The soul of a lazy man desires and has nothing, but the soul of the diligent shall be made rich. Proverbs 13:4

REFERENCES

Harvard School of Public Health, https://www.hsph.harvard.edu/news/press-releases/healthy-vs-unhealthy-diet-costs-1-50-more/

National Resources Defense Council, https://www.nrdc.org/sites/default/files/wasted-food-IP.pdf

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Health Recipes

13 Fresh & Flavorful Side Dishes Perfect for Your Outdoor BBQ

The 4th of July conjures up images of sparkling fireworks, lively BBQs, and bountiful tables of yummy eats! Let’s celebrate the day with some vibrant and flavorful dishes that are loaded with fresh produce, packed with nutrients and boasting some zesty flavors!

These are 13 fresh and flavorful side dishes that are perfect for your outdoor BBQ created by Registered Dietitian Nutritionists. Expect to get compliments and be ready to share the recipe!