Elisa Zied, a registered dietitian and American Dietetic Association spokesperson, says staying away from heavily refined foods means “you’ll not only save yourself from too much sugar, but you’ll also reduce the risk of overloading on sodium and fat and calories in general.”
You can “save up” your added sugar calories and use them to enhance the flavor of healthy foods, says Zied. For example, reserve your extra sugar for nutrient-rich choices such as fruit-flavored yogurt, chocolate milk, or frosted whole-grain wheat cereal.
According to the AHA, the limits they recommend for men and women are a rough estimate. They say a person’s daily intake of added sugars should not exceed half of the daily allotment of discretionary calories, which are those calories left over after consuming foods recommended for a healthy diet, such as fruit, vegetables, low-fat dairy foods, high-fiber whole grains, and lean fish and meats.
You can calculate your own daily dose of discretionary calories on the USDA’s website, using several factors including age, sex, weight, height, and level of physical activity. Parents wondering about the right amount of added sugars for their children can also use the same website to figure it out.
In addition to sugary sodas, fruit juices and fruit drinks are common sugar traps for kids, according to the American Academy of Pediatrics (AAP). Not only do they provide fewer nutritional benefits than whole fruits, but sugary beverages are also associated with malnutrition, tooth decay, and stomach problems such as diarrhea and gassiness in some children, says the AAP.
Parents should choose 100% fruit juices and stay away from fruit drinks altogether, according to their guidelines. Kids ages 1 to 6 should not have more than 4 to 6 ounces of fruit juice a day; the older kids’ limit is between 8 to 12 ounces; babies under 6 months should not drink juice at all.
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