Febuary 2012
Healthy
Tidbits
How Much Sugar is Too Much?
Sugar is naturally found in certain healthy foods, but it is also often ADDED to foods and beverages to enhance
flavor. Foods containing large amounts of added sugar are usually low in important nutrients (such as soda or
candy). Children often fill up on added sugar foods causing them to decrease their intake of healthy foods (low
fat dairy products, colorful fruits and vegetables, whole grains, lean meats, seeds, nuts and beans) that are
needed for growth and the prevention of heart disease and cancer. The average American consumes about 355
calories from added sugar per day (22.2 teaspoons of sugar).
Does your family consume too much added sugar?
Children ages 4-8
Consume no more than 3 teaspoons (12 gms) or 48 calories per day
Preteens and teens Consume no more than 5 teaspoons (20 gms) or 80 calories per day
Adult females
Consume no more than 6.5 teaspoons (25 gms) or 100 calories per day
Adult males Consume no more than 9.5 teaspoons (37.5 gms) or 150 calories per day
Are your favorite foods high in ADDED sugar?
Food Added Sugars (tsps)
Vanilla ice cream (1/2 cup)
3
Food Added Sugars (tsps)
Chocolate milk, reduced fat 2% (8 fl oz) 3.5
Arizona Southern Style
Sweet Tea (23 fl oz)
16.5
Low-fat vanilla yogurt (6 oz)
3.5
Minute Maid lemonade (20 fl oz)
17
Low-fat fruit yogurt (6 oz)
4.5
Jelly Belly jelly beans (35 pieces, 1.4 oz)
7
Silk Chocolate Soymilk (8 fl oz) 5
M&M’s milk chocolate (56 pieces, 1.7 oz)
8
Fast food chocolate shake (16 fl oz)
13
Nabisco Oreo (3 cookies, 1.2 oz) 3.5
DQ Heath Blizzard (medium, 14.5 oz)
26
Jell-O strawberry (1 snack cup, 3.5 oz)
4.5
Propel lemon (24 fl oz)
1.5
Hostess Twinkies (2 cakes, 3 oz) 9
Starbucks vanilla latte (grande, 16 fl oz)
4
Cinnabonn classic cinnamon roll (7.8 oz) 14
Gatorade lemon-lime (20 fl oz)
8.5
Coca-Cola (12 fl oz can) 10
General Mills Cinnamon
Toast Crunch (3/4 c, 1.1 oz)
2.5
Moderation is the key with sweets. A serving of sweets is 1/2 cup ice cream, 1-2 cookies, or small amount of candy.
Children and adults should limit juices to 100% fruit juice and have no more than 4 oz. a day. Limit regular soft drinks
to no more than an 8-12 oz. can and have it on special occasions or once in awhile. Sweets/treats should be limited
to 2-3 times a week or less. Choose healthier foods such as fruits to satisfy your “sweet tooth”.
Family Fitness FUN!
Since the 1960s, the level of childhood obesity in the U.S. has increased over 50%. Today, 15-25% of school children
in the U.S. are overweight, placing them at risk for heart disease, diabetes and high blood pressure. A recent report
from the Surgeon General states that only about half of all Americans aged 12 to 21 exercise regularly; and 1/4 get
no exercise at all.
The Surgeon General recommends that all Americans get at least
of exercise a day. Several studies
have shown that children shape their attitudes about fitness by looking to role models – friends, siblings, and yes,
parents. You don’t need to be a super jock to inspire a child to stay fit.
Here’s how you can keep your exercise program fun, consistent and safe:
• Warm up! Take a few minutes to stretch before any activity.
• Keep safety in mind. Wear appropriate headgear or pads when cycling or skating. (Moms and dads, you too!)
• Each week, let a different family member pick their favorite physical fitness activity to do together.
• Buy a notebook and use it as a fitness diary. Record how long or far each family member walked, ran or
cycled each day.
• Stick to a schedule. Make regular physical fitness activity a part of your family’s daily routine.
Try these activities:
Make Tracks. Head to the nearest park or conservation area and see what types of animal tracks you can
discover in the snow. Or scout your own neighborhood for signs of squirrels, rabbits, dogs, cats and other
animals on the move. Have fun making your own tracks at the same time. Check out a
field guide from the library and study what the different animal tracks look
like. Use different tools (wooden spoons, spades, empty spools,
etc.) to recreate the tracks in your yard.
Play Frisbee. Frisbee is a lot more fun and challenging on a
cold winter day. After all, there’s always the chance
you’re going to lose the Frisbee in a snowdrift. (White is not
the color of choice for a winter game of Frisbee!)
Play Soccer in the Snow. The uneven terrain
makes it extra challenging to chase the ball
down the field. Kids of all ages will get a kick
out of “snocer”, so plan to host a mid-winter
tournament on your street.