The proposed recommendation from (some agency or other, can't remember who) is something like no more than 26 g per day of *added* sugar. You can stay below that easily if you avoid most processed foods (including juices) and choose the rest carefully, even if you do use some sugar yourself -- adding honey to plain yogurt or to a cup of tea, for instance, or having a dessert occasionally. But processed foods are the big culprit.
Food labels, it should be noted, do not currently differentiate between naturally occurring sugars in the foods they are made from, and the added kind. This can be problematic with things like yogurt or tomato sauce where the base food already has some sugar. But it's safe to say that sugar totals above about 10g per serving are a huge red flag that much of it is added sugar, since short of something like dried fruit you would rarely expect to see more than about half of that occurring naturally.
You can also get familiar with the various names of "hidden sugar" on labels (google should bring up plenty of websites) and try to avoid foods that contain any of them, though in many cases (bread, salad dressing, others) it may be completely impossible in a regular supermarket to find options that have none -- that's when you go back to the first guideline and just try to find one with only 1-2 grams per serving.
Anyway, that's what I do. And eat more vegetables than fruit.
"From concentrate" in juices means that the juice has at some point been concentrated -- most of the water taken out -- and probably frozen. Think those frozen juice cylinders you can get where you have to thaw and mix them with 3-4 times as much water to make the juice. It's cheaper to ship juice that way since it doesn't weigh as much. "Not from concentrate" just means that hasn't been done; it's been kept full volume and shipped as a liquid.
Height 5'8 1/2"
5K 4/21/11: 31:55
|64 Maintenance Weeks