In the United States, overweight and obesity are major health risks, affecting a third of the population. These conditions, which are primarily caused by overeating, can lead to heart disease, type 2 diabetes and certain types of cancer. Some of the best ways to maintain a healthy weight is by consuming an appropriate amount of calories, controlling sugar and fat intake and exercising regularly.
About Sugar
Americans consume an average of about 22.2 tsp. of sugar each day, which amounts to about 355 calories, according to the American Heart Association, or AHA. Sugar is a type of carbohydrate that the body uses as energy. It can occur naturally in foods, such as in fruits, vegetables and milk, but is often added to processed foods like beverages, fast food, baked goods and candy. Sugars added to foods provide little, if any, nutritional value and are high in calories.
Recommended Intake
There are no official guidelines for daily sugar intake. The AHA suggests eating no more than 100 calories a day of added sugars for women and 150 calories a day for men, which translates to about 6 tsp. for women and 9 tsp. for men. These recommendations are designed for most Americans, regardless of their daily calorie intake. Phil Lempert, a food industry analyst, explains that a person consuming 1,800 calories per day should consume no more than 100 calories from sugar. If you're on a 1,200 calorie diet, that would lower your sugar intake to about 66 calories a day, or just over 4 tsp.
Calories
The amount of calories you need on a daily basis is determined by your gender, age and activity level. The more active you are, the more calories and energy your body needs. The less active you are, the fewer calories you need. The AHA reports that adults who have a sedentary lifestyle, which refers to engaging in only light physical activity associated with your regular daily routine, need between 1,600 to 2,400 calories. The lowest calorie intake per day for women, according to the National Institutes of Health, is 1,200 a day. The lowest number of calories for men is 1,500 a day. Taking in fewer calories could result in malnutrition, fatigue and loss of muscle mass rather than excess fat.
Considerations
Up until 2009, there were no recommendations for sugar intake in the United States because it is not an essential nutrient. At that time, the journal "Circulation" published a report indicating that between 1970 and 2005, sugar added to the average American's diet increased by 19 percent. Excess sugar consumption has been linked to metabolic health disorders and chronic illness. People who eat a diet high in sugar also tend to eat fewer fruits, vegetables and whole grains. The recommended guidelines were suggested in effort to reduce overweight and obesity and disorders associated with these conditions.
References
- MayoClinic.com: End the Guesswork with these Nutrition Guidelines: Sugar; February 2011
- American Heart Association: Know How Many Calories You Should Eat
- MedlinePlus: Tips for Losing Weight
- UPI.com: Americans Eat 22 Teaspoons of Sugar A Day; April 2011
- "Circulation"; Dietary Sugars Intake and Cardiovascular Health; Rachel K. Johnson, PhD; August 2009
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