Those 100 calories are included in something called discretionary calories. This is a small number of calories that can be used as fun foods or treats after you've eaten a balanced daily diet within your calorie intake. For example, a person who eats 2000 calories per day can use around 1850 calories for healthy meals and beverages and save the remaining 150 calories for something a little more decadent. If you're not sure how many calories you should be consuming every day, use my calorie calculator. Discretionary calories are good because you can watch your weight without feeling deprived, however you have to be careful with portion sizes and not let that 150 calorie treat turn into 300, 400 or 500 calories.
You may have a few questions about the guidelines, and here are my answers.
What is added sugar? Sweeteners and syrups that are added to foods, either during the manufacturing process or at the table.
Where will I find added sugar? You'll find added sugars in sweet treats, processed foods (even foods not really sweet - like spaghetti sauce), and especially in sweetened breakfast cereal, cookies, cakes and soft drinks. One 12 ounce can of soda has 8 teaspoons of sugar or high fructose corn syrup. You need to read the ingredients list on the foods you buy.
What about the sugar in fruits? Fruits naturally contain sugars, however they also contain vitamins, minerals, phytochemicals and fiber that your body needs. Fruits are not considered added sugars and you should eat a cup or two of fruits every day, however it is important to remember that calories from fruit juice can add up quickly - whole fruits are best.
What's the best way to use discretionary calories? It's perfectly fine to indulge in a candy bar or a soft drink from time to time, but your body will appreciate the extra good nutrition you can get when you use your discretionary calories wisely. One little serving of sweetened flavored yogurt will give you additional calcium and healthy probiotic bacteria that you're not going to get from a typical candy bar. Or you can choose a small square of dark chocolate in stead of a sugary soda. That dark chocolate is rich in antioxidants, but when you drink a can of soda, all you get is extra sugar, calories and nothing else that's good for you.
So now, I have a question for you. How do you handle your sugar cravings?
One way of cutting back on added sugar is to use artificial or non-nutritive sweeteners, but they're not for everyone. Tell me what you think:
Shereen, I do agree with your comments on the importance of moderation. With the new guidelines issued by AHA on sugar intake, it is a great time to take a step back and consider what it takes to follow a healthy diet. It is important to keep in mind that a healthy diet isn’t about choosing or rejecting a specific food or beverage. Rather, it’s about making informed, sensible choices based on an individual’s needs. It is about moderation, not elimination.
Americans get added sugar from many sources. Soda, sports drinks, sweetened waters and energy drinks contribute just 5.5% of the calories in the average American diet. That means that nearly 95% of our calories come from other foods. No one food or beverage can be held responsible for obesity. It is a combination of poor food choices and a sedentary lifestyle.
Virtually all experts agree that people should consume a variety of foods and beverages, manage calories to maintain weight and by physically active everyday. Weight management is as simple as ‘calories in-calories out’. If a person consumes more calories – no matter the source – than they burn, weight gain is inevitable. Americans need to balance their calorie intake with appropriate levels of exercise. With this approach, any food or beverage can be a part of a balanced and sensible diet when consumed in moderation.
As a registered dietitian, and consultant to food and beverage companies, my message to consumers: Eat a balanced variety of nutrients in moderation and combine that with an active lifestyle.
Thanks Jan. I think it is important for people to leave room for variety of foods, including the fun foods. It’s time to learn how to eat those treats in the right proportions.
Since a vending machine candy bar is probably 2 or 3 times the amount of sugar that is recommended for a day, managing portions becomes paramount. Thank you for continuing my education.
Is the AHA seriously saying that they just figured out that excess added sugar is bad for your health?! Amazing. Maybe they should just walk over to the nearest gas station to get their info. Most people in a gas station knew this 20 yrs ago.
Dear John, the AHA has commented on this before. The current article is a refinement of previous publications. Jan, the American Dietetic Association is a food industry shill group that promotes the “everything in moderation” message to please their sponsors. As a nutrition researcher there have never been any studies that show harm in selective food restrictions. In fact, selective food restriction (sugar, trans fats, saturated fats) have been shown to improve health in intervention studies. Thus, you cannot say that there are not bad foods. There are. Coke with sugar is bad – period. A better choice is Diet Coke. Still, the sweetness of sugar or artificial sweeteners has been shown to reduce the number of dopamine receptors in the brain. Meaning either way, Coke is bad – period.