I hope by now you know your ideal body weight, started performing some form of physical activity of 30 minutes or more every day, have implemented whole grains, some beans, lentils, variety of fruits and vegetable as part of your daily diet and switched to lean meat. If not please read the tips previously posted in my blog to get additional tips on these points.
Tip no 5 in your healthy weight loss/maintenance efforts is to limit/avoid added sugars in your daily diet. Added sugars are sugars and syrups that are added to foods and beverages to enhance sweet taste during preparation. Some example foods with added sugar would be soft drinks, candy, cookies, cakes, pies, fruit drinks, ice-cream, shakes, smoothies etc. Most of the dessert products have added sugar into it. Try to eat/drink foods in their as natural form as possible to cut down some extra calories. Reading the ingredient list on the label can help you identify added sugar. Be aware that raw sugar, brown sugar, corn sweetener, corn syrup, glucose, sucrose, fructose, maltose, malt syrup, lactose, dextrose, fruit juice concentrates, invert sugar, honey, molasses, nectars all are added sugar calories. All ingredients are listed in descending order. So avoid the food item that has added sugar listed as near top ingredients. The position of the sugar ingredient is your good guess that how much sugar a particular product contains that you are about to purchase/consume. While cooking at home, try to avoid/minimize adding sugar to your food. Most of the foods have some natural sugar in it and there is no need to add any extra sugar. Avoid recipes that ask for extra sugars. American heart association recommends cutting back on added sugar to slow down obesity and heart disease epidemics. Try no more than 100-150 kcal per day from added sugars.
Shraddha Chaubey, MS,RD,CD
Founder and President
Ph # 765-491-6700