Challenge of the Month: February

February Challenge: Limit Sugar!

We hear about new diet fads nearly every day and it seems like there is always a different ingredient to blame. Dr. Robert Lustig suggests that the main culprit in the rising obesity crisis is one simple ingredient, sugar. Lustig describes sugar as “way worse than anyone gives it credit for.” Watch and share the video below to hear more about his definitive study:

Prior to 1950, Americans consumed about 15 pounds of sugar per year. Today the average American consumes approximately 3 pounds of sugar per week. Half of our sugar comes from soda, juice, ice cream and candy, the obvious stuff. The other half comes from hidden sources such as BBQ Sauce, tomato sauce, hamburger buns, etc.

For FoodFighters with a sweet tooth, this month’s challenge might be a tough one, but here are some tips to make it as easy as possible. And remember the 80/20 rule, start with small changes!

Cut Out Sugar Sweetened Beverages
Chugging that soda, fruit punch, lemonade, energy drink, and even fruit juice is one of the fastest ways to increase sugar intake. In fact, one 12 oz. can of Coca Cola contains 39 grams of sugar, that is almost 10 teaspoons! Cutting out sugary drinks is especially important for children. Studies have found that for each additional 12-ounce soda children consume each day, the chance of becoming obese increases by 60%.

Change Up Your Cereal

Don’t be fooled. Cereals that claim to be “healthy” are sometimes full of sugar. For example, Raisin Bran has a whopping 18 grams of sugar per serving, whereas Cheerios has only 1 gram! When looking at the Nutrition Facts in cereal labels, try to find a cereal that is less than 5 grams of sugar per serving for this month’s challenge.

 

 

Read Ingredients

Since half of the sugar we consume is “hidden”, we really have to think like nutrition label detectives! When you purchase packaged foods, check out the ingredients listed at the back to be aware of the sugar content. Ingredients are listed by amount, greatest to least. The BBQ sauce on the left has 9 grams of sugar per 2 Tablespoons!



Visit SugarStacks

It’s hard to visualize exactly how much sugar we are consuming, but SugarStacks makes it easy by showing how many sugar cubes are in common foods. One bottle of Nesquik Chocolate milk has 58 grams of sugar, which is more than 14 sugar cubes! Keep in mind the American Heart Association limits sugar intake to 6 teaspoons for women and 9 teaspoons for men.

Lesson Plan: Bring the Challenge to the Classroom

A great way to keep up with the challenge is to get your students involved, too. Use the How Sweet it Is Lesson from our FoodFight In The Classroom curriculum to help your kids identify added sugar and understand the consequences of over consumption.