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NIFS Healthy Living Blog

Reducing Your Added Sugar Intake for Better Nutrition

ThinkstockPhotos-185151583.jpgIf you have read the news lately, I’m sure you have seen that the world’s obesity epidemic is most recently being blamed on sugar. This is with good reason, too. In 1922 the average American ate the amount of sugar found in one 12-ounce soda every five days. Now, that amount is consumed every seven hours. Sugar is in everything—not just baked goods and sodas, but also bread, peanut butter, soy sauce, and even hot dogs.

So how much should you be eating, and how do you spot what is naturally occurring, like the sugar in milk and fruit versus added sugar?

Naturally Occurring Versus Added Sugars

For the first time, the FDA is putting a number on the amount of sugar that is recommended for Americans. The goal is to keep the added sugar to no more than 10 percent of their diet. For anyone over the age of 3, that means no more than 12.5 teaspoons, or 50 grams per day.

However, if you flip over the carton of your daily Greek yogurt and see 15 grams of sugar, how much of that is added for sweetness and flavor and how much is from the lactose or milk sugar that is good for you?

Use this handy list to know how many grams are naturally occurring from either fruit sugar (fructose) in your fresh fruit, or milk sugar (lactose):

  • 1 cup milk: 13 grams
  • 6 oz. plain yogurt: 8 grams
  • Cheese, butter, sour cream, eggs: less than 2 grams
  • 1 cup fruit: 7 grams (berries) up to 17 grams (orange)
This can be confusing when just glancing at a label. In March 2014, the FDA proposed including added sugar, in grams, on food labels. The new layout is currently being tested, and hopefully we will see the new changes on labels in the near future.

How to Reduce Added Sugar in Your Diet

The easiest way to decrease the amount of added sugar in your diet is to choose more fresh foods that have not been processed or packaged. Swap the pre-made snack for a piece of fresh fruit and a handful of nuts. Take a look at your overall food consumption and find other easy swaps to help with weight loss and overall health!

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If you are one of the 1 billion people trying to lose weight, don’t do it alone. NIFS has many options to help you reach your goals. Check out the Ramp Up to Weight Loss program and personal nutrition coaching sessions for more information.

This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition healthy habits weight loss healthy eating snacks artificial ingredients sugar dietitian My Nutrition Coach

Get Family and Friends Involved in Your Fitness Goals

ThinkstockPhotos-78717030.jpgIt can be hard trying to change your lifestyle or fitness on your own. It can be even harder if you don’t have support from your family and friends. You family and friends can play a key role in your fitness journey, so why not get them involved and gain their support? Including them in your journey can help your motivation and help you enjoy the path to your fitness and health goals.

How to Get Friends Involved

Hanging out with friends keeps your life full of happiness and fun. Your friends are people who share common interests with you. It can be difficult to continue to connect and have fun with friends when you decide to change your lifestyle. So why not get them involved?

Identify whether there are unhealthy activities you and your friends like to participate in. Examples can include eating out every weekend, drinking excessively, or even being sedentary together. Then as group, brainstorm new ideas for activities you can try together. Together you can discover which new activities are enjoyable and which activities don’t suit your new lifestyle, and you can help one another's accountability to stick with it. Make it fun!

How to Promote Family Fitness Involvement

Having family support is great to help you accomplish your fitness goals. Even better, now you are helping them to lead healthier lifestyles, too. It can also make it more fun.

The best resource/tool that I have found that offers ideas and tips is Michelle Obama’s “Let’s Move” campaign. It offers resources on nutrition and physical activity, and tips on how to be successful. The Presidential Active Lifestyle Award challenge is another great resource. It offers guidelines for children and adults to complete together.

Here are a few ideas of fun activities you can do as a group in the Indianapolis area:

Mix up the activities but be sure to do something on a regular basis. All types of physical activity can benefit your health and fitness so grab a friend or your family and get going!

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Check out NIFS's all new Ramp Up to Weight Loss membership to get you started! This program offers 14-weeks of workouts with one of our certified trainers, meetings with our dietician, free access to the My Nutrition Coach App, and fitness assessments to help you plan and track your progress. Click below to learn more.

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This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Topics: fitness winter fitness healthy habits motivation weight loss accountability NIFS programs outdoors Indianapolis My Nutrition Coach