A relatively easy nutrition tip that you can add to your fitness routine is to monitor your daily sugar consumption. Sugar comes in two forms – natural and added. Natural sugar like fructose can be found in fruits, vegetables and of course in the milk (lactose) you drink. What I’m referring to is not natural sugar but the added sugar that seems to be in just about everything else that you consume on a daily basis. You may not be aware of some of these added sugars because they may be listed (hidden) under other names such as high fructose corn syrup, dextrose, sucrose etc. A simple rule that you can start to follow is to keep your daily amount of added sugar under 100 calories a day if you’re a women and 150 calories if you’re a man. Pay close attention to the grams of sugar by reading, for example, ALL food/drink labels and anything that comes out of a box, wrapper, package, can etc. *Warning* – you may be shocked to see how much sugar is actually in the food you have been eating and the soda and fruit drinks you’re drinking! For example, a can of lemonade can have more than 35 grams of added sugar and that is more than the daily allotment for a women. For women, that 100 calories can also be calculated as 25 grams/sugar/day and for the men it’s about 38 grams/sugar/day. Carbohydrates contain 4 calories per gram and if you’re interested, protein also contains 4 calories/gram, fat has 9 calories/gram and alcohol has 7 calories/gram).
By cutting out soda and fruit drinks alone, you will significantly cut down on both your sugar consumption and daily calories. Did you know that the average person is drinking about 450 calories a day? If you read the side of a food or drink label and you see a long list of ingredients (along with various forms of hidden sugar) …simply stay away from it…and don’t be surprised if you lose a few pounds or a half-inch around your waist.