A person consuming 1,800 kcal/day who is trying to limit added sugars to 10% of caloric intake would have a “budget” of about 180-sugar kcal (45 g) each day.
Look at Table 8-2 and see how difficult this might be. (above)
Assuming that you want to limit intake of added sugars to 15% of calories, and that you were consuming 1,800–2,600 kcal per day, calculate grams of added sugars allowable daily:
What foods would you need to give up? (Provide me with a minimum x6 examples)
What do you think that you would substitute for those foods?
1. Percentage of added sugar reduction is 15%
Total calories consumed were 1800-2600kcal
Then added sugar =15% of total calories 1800 kcal (taking the lower limit)
=15/100 × 1800
=15×18= 270 kcal of sugar
4kcal is present in 1gm of sugar
1kcal is present in 1/4gm of sugar
Then 270 kcal will be present in 1/4×270
= 67.5 gm of added sugar will provide 270kcal
Now taking the upper limit of calories 2600
Then added sugar =15%of 2600 = 390 kcal
4kcal is present in 1gm of sugar
1kcal is present in 1/4gm of sugar
Then 390 will be present in 1/4×390 = 97.5 gm
97.5 gm added sugar will provide 390kcal
2 The added sugars to be avoided are :-
- cake, chocolate, from pudding type dry mix,slice
- pie, pecan ,slice
- cola drink 12oz
- citrus fruit drink,from frozen concentrate
- yogurt, fruit ,nonfat
-fast food french toast sticks
3.Substitute for those foods are :-
- flavourful ,low calorie drink
- Greens like spinach, regular salad
- raw, cooked or roasted vegetables
- melon ,berries
- high fibres
- whole grains and protein
A person consuming 1,800 kcal/day who is trying to limit added sugars to 10% of caloric...
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