If you’re struggling and feel like you’ve “slipped up” once or twice, don’t dwell on it—Just Keep Going. It’s about doing better – not about being “perfect.” Over time, know that it definitely will get easier! Feel free to slow down the rate of change. Smaller steps are more manageable and not so overwhelming.
There are dozens of different recommendations for how much added sugar we should eat every day. They generally fall into the same range for a healthy diet: about 5% to 10% (absolute tops) of your total daily calorie intake.
The easiest recommendation I’ve found doesn’t require a lot of math to understand. It comes from the American Heart Association, and it is in line with what the World Health Organization recommends.
Women should eat no more than 6 teaspoons (25 grams) of added sugar a day.
Men should get no more than 9 teaspoons (36 grams) a day.
Children’s needs vary, based on their age and calorie needs, but they should have no more than 3 to 6 teaspoons a day (12-25 grams).
But it is stunning to find how much sugar we actually eat!
The average American consumes 17 teaspoons (71.14 grams) every day … or about 57 pounds of sugar a year per person!
Australians eat an average of 60 grams of sugar a day (or 14 teaspoons).
And in Canada, it’s estimated that children eat more than 100 grams a day (!!!), while adults take in around 85 grams daily.
That is a LOT of sugar, and a lot of it is the sneaky kind that’s added to processed foods – sugar we don’t even know that we are eating! And a HUGE amount comes in the form of soda and other sweetened beverages:
A 12-oz (368 g) can of cola contains 39 grams of sugar.
A small (sweetened) coffee from Dunkin Donuts contains 17 grams of sugar!
A lightly sweetened tall iced coffee from Starbucks contains 15 grams of sugar.
Pretty shocking, right? It pays to be aware of what you’re consuming every day. And if you’ve been at the top end of the sugar consumption scale for any length of time, it also explains why it takes some effort to eliminate added sugars from your everyday diet. You deserve the best – and that means the best nutrition possible! Just keep that in mind over the next few days of your detox.
If you want more support with removing sugar from your diet, check out my 5-Day Sugar Detox ebook.