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Nutrition Services - Added Sugars

Limit Added Sugars

Added sugars are sugars and syrups that are added to foods or beverages when they are made. This does not include sugars found in milk and fruits.

To build healthy eating habits and stay within calorie needs, people over age 2 should eat foods and drink beverages with little or no added sugars. The Dietary Guidelines for Americans recommends keeping added sugar consumption below 10% of total calories. Children under age 2 should not have them at all.

Added sugars can cause unhealthy weight gain and tooth decay and prevents kids from consuming the nutrients they need. Sweetened beverages, breakfast cereals, and other sweets are top sources of added sugar.

A wooden bowl filled with granulated sugar, with a wooden spoon resting on top, and sugar cubes scattered around it on a wooden surface.

    • beverages, such as regular soft drinks, energy or sports drinks, fruit drinks, sweetened coffee and tea
    • breakfast cereals and bars
    • cakes
    • candy
    • cookies and brownies
    • ice cream and dairy desserts
    • pies and cobblers
    • sugars, jams, syrups, and sweet toppings
    • sweet rolls, pastries, and donuts

    Reading the ingredient label on packaged foods can help you identify added sugars.

  • anhydrous dextrose

    brown rice syrup

    brown sugar

    cane juice

    confectioner's powdered sugar  

    corn syrup

    crystal dextrose

    dextrose

    maple syrup

    fructose

    fruit nectar

    glucose

    high-fructose corn syrup (HFCS)  

    honey

    invert sugar

    liquid fructose

    malt syrup

    molasses

    pancake syrup

    raw sugar

    sucrose

    sugar

    sugar cane juice

    white granulated sugar

    evaporated corn-  sweetener

     

     

     

  • Start eating healthy with these tips about sugar from Tip Sheet: Cut Back on Added Sugars! 

    Think about your drinks

    Balance your meal by drinking water instead of sugary drinks like soda, lemonade, or sports drinks. Try some sparkling water with a lemon wedge or a small piece of of fresh fruit.

    Enjoy a sprinkle or two

    Skip the sugar and top your coffee with a dash of cinnamon, nutmeg, or cocoa powder instead. This adds a little variety to the flavor of your coffee.

    Satisfy your sweet tooth

    Indulge in a naturally sweet dessert - fruit! Enjoy a fresh fruit salad, baked apples with cinnamon, or a piece of fruit right out of the fridge.

    Split the sweets

    Share dessert with a friend. Half a pastry or slice of cake means only half the added sugars (and calories) for each of you.

    Pick lower-sugar options

    Choose packaged foods that have less or no added sugars such as plain low-fat or fat-free yogurt, unsweetened applesauce, or canned fruit packed in its own juice or water.

    Check the label

    Added sugars are now prominently displayed on the Nutrition Facts label of packaged foods. Use this information to compare added sugars on similar products. Keep in mind that there are many names for added sugars, such as fructose, dextrose, maple syrup, and cane juice.

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