The World Health Organization currently suggests that sugars should make up less than 10 percent of your total energy intake per day. But a new WHO guideline is in the works that says that reducing your sugar to less than 5 percent of total energy intake per day would be even better. Five per cent of total energy intake is equivalent to around 25 grams (around 6 teaspoons) of sugar per day for an adult of normal Body Mass Index (BMI).
The suggested limits in the draft guideline apply to all simple sugars, which are the monosaccharides (glucose, fructose), and disaccharides (sucrose or table sugar) that are added to foods when they're manufactured, cooked at home or eaten. It also includes sugars that are naturally present in honey, syrups, fruit juices and fruit concentrates.
Not all of the sugars you eat are obvious sweets. Many are hidden in processed foods. For example, 1 tablespoon of ketchup contains around 4 grams (around 1 teaspoon) of sugar. A single can of sugar-sweetened soda contains up to 40 grams (around 10 teaspoons) of sugar.
Your Sugar Headquarters
The U.S. Food and Drug Administration wants to make a few changes to the current nutrition facts labels that you see on the backs of packaged foods. The changes don't look drastic, but they should make it a little easier to use the information they contain.
See the New Labels Here
The new format includes an update to serving size requirements. The current label downplays the number of servings per container, so you might think you're consuming one serving, when in reality you're eating 2, 3 or even 4 servings -- and all the calories, fat, sugar and sodium that go with them.
The new labels will also make the calorie counts more prominent than they are now, and do away with the calories from fat listing. That's good, because right now it's easy to look at the calories from fat and think that's the total calories. Plus, the FDA says, the type of fat is more important than the amount.
Added sugars will need to displayed on the new label, just below total sugars.
content will be required, but vitamins A and C will go away, unless manufacturers want to add them.
The Daily Values for sodium, fiber and vitamin D are will be updated.
Nutrition Facts labels have been a requirement for two decades, and this is the first major update since information on trans fats became a requirement.
Spaghetti squash is a vegetable that can be served like pasta. Once it's cooked, you can rake out the strands and top with your favorite pasta sauce. Oh -- and they're low in calories and nutritious, too. Spaghetti Squash
Is there a wedding in your future?
I wrote up this Bride's Guide to Nutrition to help you look and feel your best on your big day. It's not to early to start... even if your wedding is a year or more away. Learn more: Bride's Guide to Nutrition