sugar on the food label and ingredient list.
able to find
different types of sugar under the ingredient list.
Identify cereals and other food items that are high
Be able to make nutritious
substitutes for candies and cookies.
Birthday of name entered above
much juice or soda is your child drinking per day?
< 6 ounces
> 12 ounces
Sugar is identified as
sugar or sucrose which is a simple carbohydrate derived from sugar cane
and sugar beets. Sucrose's most important properties are its
water solubility and its sweetness.
Other simple carbohydrates or refined sugars
on the market include
fructose, glucose, high fructose corn syrup, lactose, and maltose.
How much sugar are Americans eating?
Americans consume about 64 lbs of sugar and
sweeteners per person per year.
Currently, Americans are consuming more than
20 teaspoons of sugar a day that equals to 320 calories. A can of Pepsi
has 10 teaspoons of sugar and contains 150 calories.
The Food Guide Pyramid and other dietary
guidelines say to use sugar in moderation.
Since sugar contains calories, high intakes of
sweets such as candy, cakes, and pies can lead to weight gain.You may
notice that "low fat" products are often higher in sugar and sometimes
You can decrease eating simple sugars by
purchasing less processed foods that are made with sugar.
1 teaspoon of sugar has about
1 teaspoon of sugar equals
Finding Sugar on Food Labels
Sugar can be found on the
food label under total carbohydrate.
You can find different
types of sugar under the ingredient list. Here is a list of common
High fructose corn syrup
Be sure to look for other
refined sugars in the ingredient list such as confectioners sugar, powdered
sugar, dextrose, maple syrup tubinado sugar and mannitol sugar.
Ø The ingredients listed first on the
ingredient list are the highest amount for that particular food item.
Where to Find Sugar on the
Nutrition Facts FOOD LABEL
Sugars: No daily reference
value has been established because no recommendations have been made for
the total amount of sugars to eat in a day. Keep in mind, the sugars
listed on the Nutrition Facts panel include naturally occurring sugars
(like those in fruit and milk) as well as those added to a food or drink.
Check the ingredient list for specifics on added sugars.
Sugar on the ingredient list
list is usually located under the Nutrition Facts Food Label of a food item or
on the side of the food label. For example:
Baked Apple Pie:
Apples, corn syrup, sugar, water, modified corn starch, sorbitol, dextrose,
brown sugar, sodium alginate, spices, citric acid, salt, dicalcium
phosphate. In a pastry consisting of: Enriched bleached wheat flour (niacin,
reduced iron, thiamine mononitrate, riboflavin, folic acid), vegetable
shortening (partially hydrogenated soybean and/or cottonseed oil), water,
sugar, less than 2% of salt, yeast, l-cysteine (dough conditioner),
lecithin. Topping: sugar, spice, partially hydrogenated soybean oil.
corn syrup is listed second on the ingredient list letting us know that
sugar is a main ingredient.
Food Label and Ingredient List
Check the correct answer for the blank.
1. There are
grams of sugar listed on the food label above.
List two different types of sugar that can be found under the ingredients
A can of soda has 40 grams of sugar. How many teaspoons of sugar are in
that can of soda?
Sugar is natural in some foods such as fruit,
milk, and bread products. Sugar is also added to
foods in forms such as sucrose and corn syrup. Examples of these foods are
candies and soft drinks. Many products add extra sugar that
is not needed in our diet. When buying juices look for items with "No sugar added" on the label. When buying
canned fruit, look for fruits "in it's own juice"
or in "light syrup". These items tend to
have less sugar. Listed below are foods containing
a combination of both types of sugars.
Grams of Sugar
Kroger Low Fat Yogurt Cherry
Ocean Spray Grape Juice
Ocean Spray Cranberry with Calcium
Tree Top Apple Juice 100%
Pillsbury Grands Cinnamon Rolls
Snapple Iced Tea with Lemon
Ocean Spray Jellied Cranberry Sauce
Del Monte Lite Fruit Cocktail
Cut Yams in light syrup
Look at the table
above and answer the following questions.
1.Select the food item with the highest amount of sugar.
Ocean Spray Cranberry with Calcium
Kroger Low Fat Yogurt Cherry
2.Select the food
item with the lowest grams of sugar.
a) Del Monte Lite
b) Cut Yams in
Sugar in Breakfast Cereals
Other common foods that most
children and adults eat are breakfast cereals. Like most packaged foods,
cereals contain a lot of sugar. Let’s compare the sugar of breakfast cereals
for a 1 cup serving in the table below.
Honey Bunches of Oats
Cinnamon Cluster Raisin
Total Raisin Bran
Cracklin Oat Bran
at the above Breakfast Cereal table and answer the following questions.
1. Select the cereal that has 4 teaspoons or more of sugar.
a) Cinnamon Cluster
b) Golden Grahams
2. Select the cereal
with the least amount of sugar.
a) Corn Flakes
b) Golden Grahams
the nutrition fact label and the ingredient list; purchase foods with lower
amounts of sugar.
Purchase breakfast cereals with the least amount of sugar and add fresh fruit.
Purchase low-fat plain yogurt and add your favorite fruit.
spices, such as cinnamon to add flavor to your toast or other snacks.
Sugar and Obesity:
does not make you "fat". Eating too many calories, not sugars, causes
your body to produce extra pounds of body fat. Increasing your
total caloric intake combined with a lack of physical activity will lead to an
increase in body size.
Also note that "sugar-free" does not
mean "calorie free". A sugar-free food may not contain sugar, but may contain calories
from other carbohydrates, fat, and protein. To find the calories and
total sugars in one serving of any packaged food, read the Nutrition Facts
panel on the food label.
Unless we brush
our teeth after every meal, it is inevitable that sugar will be left on and in-between the teeth.
This is what causes cavities leading to tooth decay. Eat healthy snacks
to prevent erosion of the teeth. Choose foods low in sugar like WIC cereals as opposed to high
sugar cereals such as sugar smacks. Minimize foods that are high in
sugar such as cookies, candies, kool-aid and sodas.
nutritious popsicle, freeze fruit (mango, papaya, or apricot) juice in
ice cube trays or paper cups with wooden sticks.
a wooden stick into half of a peeled banana. Roll in yogurt or a light
coating of chocolate syrup, then in crunchy corn flakes. Wrap
up a zipper-top bag of dried fruits of your choice: apple slices, apricots,
blueberries, cherries, cranberries, pear slices, and raisins, among others.
bananas into thin rounds. Spread them flat on a baking pan; cover.
Freeze and serve frozen as a fun snack.
Makes 12 muffins
1½ cups sifted all-purpose flour
½ tsp. cinnamon
2 tsp. double-acting baking powder
½ tsp. salt
½ cup Splenda®
1 cup skim milk
¼ cup applesause
1 cup grated raw apple with skin (remove core first)
Preheat oven to 400° F.
Line a muffin time with paper baking cups.
Sift flour, cinnamon, baking powder, salt, and sugar into larger bowl.
In a separate smaller bowl beat egg until frothy. Stir in milk,
applesauce, and grated apple. Make a well in flour mixture.
Pour liquid ingredients into dry ingredients all at once. Stir
quickly, just until mixed. Do not beat. Mixture will be lumpy.
Use two individual oven proof glass custard cups
for baking. Spray cups with cooking spray. Let blueberries
thaw until they are separated. Mix flour and Equal into the
blueberries and put mixture into prepared baking dish.
Add milk and oil to Bisquick; mix until dry
ingredients are moistened. Mixture will be lumpy. Spoon dough
onto berry mixture. Bake for 15 minutes at 400°
F. Reduce oven temperature to 350° F and bake until crust is golden
Peanut Butter Drops
Makes 60 cookies
1 1/4 cups all-purpose flour
1/2 tsp baking soda
1/4 tsp salt
1 cup brown sugar
1/2 cup butter
1/2 cup peanut butter
1 tsp vanilla
1/4 cup turbinado sugar
Preheat oven to 350°F. Coat 2 sheet
pans with baking spray.
In medium bowl, whisk together
flour, baking soda and salt. Set aside.
In large bowl, cream together brown
sugar, butter and peanut butter. Gradually stir in vanilla and egg. Stir
in flour mixture and blend well.
Drop dough by teaspoonfuls onto
prepared sheet pans, spacing cookies about 2 inches apart. Dip the bottom
of the glass in sugar and press cookies flat, dipping glass between each
pressing. Sprinkle cookies with additional sugar. Using the tines of a
fork, make a criss-cross pattern on the top of each cookie.
Place cookie sheets in preheated
oven and bake 10 - 12 minutes, until golden brown on bottom. Remove
cookies from sheet pans; transfer to racks to cool completely.
49 calories; 5 g carbohydrate; 3 g fat, 1 g saturated fat
1. The Food Guide Pyramid and other dietary
guidelines recommend using sugar in moderation.
calories from sweets like candy, cakes, and pies can lead to weight gain.
3. You can
decrease eating simple sugars by purchasing more processed foods.
4. Fruit snacks
are nutritious substitutes for candies and cookies.
5. List one
fruit snack you can substitute for candies and cookies.
You have completed this lesson on “Sugar”.If you have any questions or comments, please e-mail one of our
We’ll be glad to answer any of your questions. Continue scrolling to
check your answers.
1. b. 3 grams of sugar
2. Sucrose, Fructose, Glucose, High fructose corn syrup, Lactose, Maltose
3. 10 grams. Remember 1 teaspoons is equal to 4 grams of sugar.
4. 150 calories. These calories are not nutrient dense.
fat cherry yogurt
Monte Lite Fruit Cocktail
1. Cinnamon Cluster Raisin
2. Corn Flakes
5. Any of the following: Fruit Pops, frozen bananas, fruit-mix,
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