Master Personal Trainer                         



Most food that you buy from the grocery store that come in a box, bag or jar are going to have added sugar.  The American Heart Association recommends that men should eat NO MORE than 36 grams of sugar per day, and women should eat NO MORE than 20 grams per day.

Americans eat about 20 teaspoons of sugar a day according to a report from the National Health and Nutrition Examination Survey database.  One teaspoon of granulated sugar equals 4 grams of sugar and has 16 calories.  That makes the daily consumption of sugar at 40 grams of sugar per day with a calorie count of 640.

My recommendation is that serving sizes should have no more than 5 grams of sugar and that overall sugar consumption should come from natural sources like fruit and milk products.

Yogurt has lactose which is a naturally occurring sugar, which can amount to as much as 12 grams of sugar.  Stay away from brands that ADD sugar in the form of "fruit" or other sweeteners. 
Be careful using store bought sauces, dressings, jams and jellies. Generally speaking they are all full of sugar.  Please read nutrition info on menus and labels to make sure that you are not eating something that has as much sugar as a candy bar.
Cereal is eaten first thing in the morning, so it should be healthy.  Most cereals on the market have added sugar that amounts to two cookies.
Peanut butter is great when it is made with just the essential ingredients, oil, peanuts and a little salt.  Be aware that some brands load up their products with sugar to keep you coming back for more.
Bread products that are processed are generally devoid of nutrients and tend to also be high in sugar.  Most are made of pulverized wheat. They are easily digested and rapidly spike blood sugar and insulin levels, which can lead to overeating.  Choose sprouted, whole wheat options with no more than 7 ingredients.
Coffee without any sweeteners or cream can actually help boast your workout, but when you go to your local coffee house and order your favorite sweetened coffee drink you can be consuming up to 75 grams of added sugar!
Cereal bars are delicious, but they should be looked at as "desserts" vs healthy meal and snack choices because of the added sugar in them.  Some of them have as much sugar as candy bars and cakes.
Alcohol is not a source of nutrition for survival, so opting to drink less should not be a problem.  While beer, wine and some spirits have low sugar content, if you are choosing mixed drinks your sugar consumption is off the charts.

When companies make "healthy" frozen meals they replace the fat and carbohydrates with sugar and/or salt.  Making foods in bulk and packaging meals for the week is 100% better than buying frozen meals that are often times also full of preservatives.

Canned soups have more than their fair share of both sugar and salt.  You would be better off making your own soup in a big batch and freezing individual portions for future meals.