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Sugar--managing your intake

Information about the nutrition and the ingredients that you read on food packaging is regulated by the Federal Nutrition Labeling and Education Act of 1990. When considering how much sugar is in your daily diet, reading the labels is a good place to start.  Information about the amount of sugar per serving size must be listed.  Understanding how much sugar you are eating is a good way to begin managing your intake.

Read it before you eat it : how to decode food labels and make the healthiest choice every time
Bonnie Taub-Dix.
New York, N.Y. : Plume, 2010.
A nationally recognized nutrition expert explains how to decode food labels and make the healthiest choice every time.
     
Cut the sugar cookbook
[editor, Stephanie Karpinske].
Des Moines, Iowa : Meredith Books, 2005.
Easy-to-make recipes convert skeptical family members (like kids!) to a lower sugar lifestyle. Delicious recipes for smart and healthy drinks, snacks, breakfast foods, soups, salads, sandwiches, wraps, and sensational low-sugar desserts. Parents' section reveals hidden sources of sugar and unleashes secrets to low-sugar cooking. Special kids' chapter to bring kids into the kitchen so they can prepare their own lip-smacking breakfasts, sack lunches, and after-school snack ideas. Exercise activity sheets -- just the kick-start needed for kid-parent collaboration to get more exercise. Tons of tips! Sugar Count tips compare recipes to similar full sugar versions and Get Active tips suggest simple ways for the whole family to get more exercise. Inspiring full-color photos; kid-tickling illustrations.
     
The new sugar busters! shopper's guide
H. Leighton Steward ... [et al.].
New York : Ballantine Books, 2004, c1999.
This complete updated and revised shopper's guide can help the millions of people on Sugar Busters! find the foods that best complement the Sugar Busters! lifestyle. Original.
     

The first place to look for sugar on a food label is under Carbohydrates, which are the sugars that are digested in the form of sucrose. While on a nutrition label, sugar does not provide any nutrition as do vitamins or minerals.

Sugars are found naturally in some foods such as fruit (fructose) and dairy products (lactose). Or it can be added in several different forms, of which the most common are glucose, fructose, lactose, and corn syrups.

Natural sugars can be good for you but high in calories. Some foods with natural sugare are:

Molasses is a thick, by-product syrup of refining sugar. Provides calcium and iron.

Honey can boost your energy but do not forget to brush your teeth afterwards.

Maple syurp contains lots of minerals, potassium and calcium.

Sugar is a form of a carbohydrate and carbohydrates help burn fat. Eating foods with carbohydrates before exercising slows down the fat-burning process. But having a carbohydrate treat after working out may help you burn fat and repairs muscle break down and if eaten within the hour does not turn into fat.

Just because you work out it does not mean you can keep sticking your hand in the candy jar. Your body has a limited capicity to store excess sugars before it turns into fat. So eating refined sugars found in fruits, vegetables and grains can help you keep off the excess weight.

Article by: St. Louis Public Library staff