This Issue

Sugar-sweetened beverages

Water: It’s the real thing

Skipping sugar-sweetened beverages

Q & A

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A closer look
Often people do not realize they are consuming so much sugar because the sweetener goes by many different names. One hint — words ending in “ose,” such as sucrose, glucose and fructose are all sugars.

Because this is a juice drink people assume it is healthy. It does contain some juice, but most of the sugars are added, not natural. Learn to read between the lines. While the first ingredient is water, the next five are sugars, but the word “sugar” is listed only once.

One serving (one cup) of this fruit drink contains 120 calories and 31 grams or almost 8 teaspoons of sugar, exceeding the American Heart Association’s recommended daily limit of added sugars. One teaspoon of sugar has about 4 grams of sugar and 16 calories.

A closer look

Spot the added sugars

Stop. Rethink your drink.

Water — all dressed up

How much is too much?


Spot the added sugars


• Brown sugar

• Cane sugar

• Corn sweetener

• Corn syrup

• Evaporated cane juice

• Fruit juice concentrates

• High-fructose corn syrup

• Honey

• Maple syrup

• Molasses

• Raw sugar

• Syrup

How much is too much?


honeyThe body requires glucose to provide energy to do its job. We can get that sugar naturally from fruits, vegetables, milk and whole grains, which are full of nutrients. Added sugars, on the other hand, are sugars and syrups added to foods during preparation or at the table. These added sugars bring with them sweetness and calories, but lack nutrition. The American Heart Association recommends a daily limit of added sugars according to the information below.


Women’s daily limit
6 teaspoons = 100 Calories = 25 grams

Men’s daily limit
9 teaspoons = 150 Calories = 37.5 grams
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Water — all dressed up

Infused water is plain tap water flavored with fruits, vegetables or herbs, and is a healthy alternative for those who find the beverage bland.

Citrus Cucumber Water

1 large lemon, sliced
1 large orange, sliced
1 large cucumber, sliced
1 half gallon of water

Place all sliced fruits and vegetables in a pitcher and add water. Refrigerate and allow the water to “infuse” for at least two hours. Pour over ice and enjoy.

Source: Boston Medical Center Nutrition and Fitness for Life Program

A closer look
Often people do not realize they are consuming so much sugar because the sweetener goes by many different names. One hint — words ending in “ose,” such as sucrose, glucose and fructose are all sugars.

Because this is a juice drink people assume it is healthy. It does contain some juice, but most of the sugars are added, not natural. Learn to read between the lines. While the first ingredient is water, the next five are sugars, but the word “sugar” is listed only once.

One serving (one cup) of this fruit drink contains 120 calories and 31 grams or almost 8 teaspoons of sugar, exceeding the American Heart Association’s recommended daily limit of added sugars. One teaspoon of sugar has about 4 grams of sugar and 16 calories.