The American Heart Association, the Centers for Disease Control and the World Health Organization are all coming up with the same conclusion – we need to reduce the amount of added sugar in our diets!

Not just adults – children’s sugar consumption also needs to be considered. On average, children should consume less than 6 teaspoons per day of added sugar. Women also should stick to just 6 teaspoons a day, while men can average 7-9 teaspoons.

Calculating the sugar content of a packaged item is easy. Four grams of sugar is equal to one teaspoon. Sugar-sweetened beverages are the number one way that we (especially children and teens) are consuming added sugars. The calories consumed by sugar-sweetened beverages are one of the leading causes of being overweight and obese. In fact, a single can of soda can contain up to 40 grams of sugar, or 10 teaspoons. A 2-liter bottle of pop contains 69 teaspoons! And, unfortunately, a common lunch for a teen today is a 20-ounce bottle of soda (containing 19 teaspoons of sugar) and bag of skittles (with an additional 9 teaspoons of sugar). Clearly, this is way above the recommended amount of added sugar per day.

It is very important for consumers to read food labels, as many sugars are “hidden” in processed foods. For example, just one teaspoon of ketchup contains four grams. Many popular beverages are full of hidden sugars. To find out if your drink has added sugar, look at the ingredient listing on the label. These are just a few of the names that might appear on your sugar-sweetened beverage: honey, high-fructose corn syrup, fructose, sucrose and fruit juice concentrate. Coffee drinks and blended fruit smoothies might surprise you with how much added sugar they contain!

To reduce the amount of sugar in your diet, start with baby steps. Order smaller sizes of your favorite drinks. Don’t be intimidated to ask your server about sugar that has been added to your beverage. If you are accustomed to drinking a large chocolate or caramel latte with added whipped cream, it might be a good time to check the added sugar content. Or just when you think your yogurt or favorite breakfast bar is healthy for you, read the label.

Be a role model for your family, friends and co-workers by choosing low or no-sugar beverages. Drink more water and add fresh fruit to your water for more flavor! Lastly, if you don’t bring it home, chances are you won’t make the trip out to get it. Our holidays are loaded with sugar-sweetened beverages and foods. Be prepared when going to upcoming parties or family gatherings. Set your goal before you go and take a substitute item to eat. If all else fails and you eat the double-chocolate layer cake, please don’t despair - there is always tomorrow. Knowing your goals and writing them down will help you stick to your plan!