The World Health Organization released new proposed guidelines for sugar intake. They are recommending/warning that no more than 10% of your daily food intake be from sugar and that a reduction below 5% would be even more beneficial. This is based on a solid body of evidence that higher levels of sugar intake are directly related to obesity and tooth decay.
So, what does less than 5% mean? For the average person it means that you should not consume more than 6 tsp or 25 grams of sugar each day. This also means being aware, reading labels and keeping track of the sugar in your snacks. MadeGood™ Raw Fruit and Nut Bars contain no added sugar or syrups and contain less than 10 grams of sugar in each bar, primarily from fruit. MadeGood™ Granola Minis and Bars are made with minimal amounts of natural sweeteners and contain no more than 7 grams of sugar per serving.
Always Read the Ingredients and the Nutritional Panel!
The suggested limits on intake of sugars in the draft guideline apply to all monosaccharides (such as glucose, fructose) and disaccharides (such as sucrose or table sugar) that are added to food by the manufacturer, the cook or the consumer, as well as sugars that are naturally present in honey, syrups, fruit juices and fruit concentrates. Much of the sugars consumed today are “hidden” in processed foods that are not usually seen as sweets. For example, 1 tablespoon of ketchup contains around 4 grams (around 1 teaspoon) of sugars. The recommendations do not relate to “intrinsic” sugars — those built into whole foods such as fruits or vegetables.
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Vegetables are rich in nutrients and most of us do not eat enough of them. Below are 5 easy tips to boost your veggie consumption.
- Add a vegetable to your sandwich. Salad greens, tomato slices, cucumber and red peppers all add flavour and texture. Hint: if taking the sandwich to work, put the vegetables in a separate container and add just before eating to prevent the sandwich from getting soggy.
- Keep a bag of spinach on hand. Spinach is one of the most nutrient rich vegetables and a powerful antioxidant. Spinach can be thrown into just about everything from spaghetti sauce to scrambled eggs or added to your favourite smoothie.
- Snack. Chopped Vegetables and Humus make a very healthy and quick snack. Full of vitamins, fibre and protein. Keep them in the fridge for afterschool or after work. Hint: buy baby carrots or precut vegetables so you don’t have to chop.
- Try something new. Most people cook the same vegetables every week. Avoid veggie fatigue by trying a new (or not eaten in a while) vegetable once a week. Hint: use the produce section for inspiration and the internet for preparation suggestions.
- Enjoy MadeGood™ Granola Minis. They contain the nutrients found in one serving of vegetables from 6 vegetable sources. And they are made in a peanut free facility so they are safe to send to school.
1. Keep a bag of spinach on hand. Spinach is one of the most nutrient rich vegetables and a powerful antioxidant. Spinach can be thrown into just about everything from spaghetti sauce to scrambled eggs or added to your favourite smoothie.