scared of sugar now

acasey0123

So MFP food plan says I should have 24g of sugar....bananas have about 12g, oatmeal has around 4g....it adds up very quickly which I was shocked of

how does people stay within their sugar amount... I can do calories fine, its sugar I cant

SimonLondon

There are two types of sugar - natural and processed. It is the processed which is the bad one. Your body can much more easily deal with the natural sugar you find in fruit so don't panic.

I eat a lot of fruit and I took sugar off the list because it said I was always going over but I was only going over because of fruit so I don't count it.

cbullock115

So glad I'm not the only one worried about this. I posted a topic this morning and they were telling me to watch the sugar intake so I did. I went ahead and added everything for the day and my fruits put me WAY over on sugar. I think I am going to write off the fruit sugar and just pay attention to the sugar in the other foods like yogurt.

rybo

So if the standard sugar level here is pretty much universally agreed upon as being too low when just by eating a little bit of fruit puts you over....why don't they raise the "limit"?

miqisha

I stopped watching my sugar intake on MFP.....because it was driving me crazy

The sugar in fruits are natural sugar which the body is capable of breaking down......its the processed sugars thats the problem

I eat 3-4 servings of fruits everyday.....so I am always over on my sugar....but its due to the fruits

skygoddess86

I only look at at carbs and calories. The rest is never where it "should" be. I go way way over on protein.

hamiltonba

Someone on this site told me to eat less fruit so that my sugar wasn't high. I always thought that as long as it is natural sugars, then I was ok. Thanks for posting this. I kept telling myself that I don't know anyone who is over weight from eating fruit! I was eating 3-4 pieces of fruit and had cut down to 1 piece. I found myself hungrier and I am now going to go back to eating my fruit!!

acasey0123

Thanks! That's what I thought but was making sure

HealthyChanges2010

Someone on this site told me to eat less fruit so that my sugar wasn't high. I always thought that as long as it is natural sugars, then I was ok. Thanks for posting this. I kept telling myself that I don't know anyone who is over weight from eating fruit! I was eating 3-4 pieces of fruit and had cut down to 1 piece. I found myself hungrier and I am now going to go back to eating my fruit!!

Fruit is GOOD for us:flowerforyou: Lots of fiber, keeps us filled up, lots of energy from it, not to mention all the good nutrients!

Eat your fruit, guilt free and enjoy it:bigsmile: :flowerforyou:
Becca

July24Lioness

Someone on this site told me to eat less fruit so that my sugar wasn't high. I always thought that as long as it is natural sugars, then I was ok. Thanks for posting this. I kept telling myself that I don't know anyone who is over weight from eating fruit! I was eating 3-4 pieces of fruit and had cut down to 1 piece. I found myself hungrier and I am now going to go back to eating my fruit!!

There are plenty of people that are over weight from eating a lot of fruit.

In my case, I view sugar as sugar, no matter if it is coming from veggies or fruits and I am doing my best to cut out all processed sugars.

I view fruit as a dessert, it is not something to be had everyday. When I went to see a dietician at my endocrinologists office, she told me to limit the amount of fruit I eat to 3 times a week and a serving size no larger than the size of a kiwi. Let me tell you that is not very much.

Eating too much fruit will also drive up your triglycerides.
Case in point.............

How too much fruit can make you fat! Thought plenty of grapes or apples will keep you healthy? Think again...

By Simone Cave
Last updated at 8:48 AM on 17th March 2010


Many of us believe that fruit can only be healthy and so make an effort to boost our intake - carrying apples in our bags, eating grapes or bananas at our desk and trying to stick to fruit salad for dessert.

But it seems some people are actually eating too much fruit, leading to health problems such as obesity, and to tooth decay.

There's no denying fruit's health benefits - it's packed with vitamins, fibre and antioxidants, which protect against disease.




Marilyn Monroe would probably have had a shock if she had eaten that fruit expecting it to be a low-calorie snack

It's considered so beneficial that the government's five-a-day guideline is a minimum recommendation for the amount of fruit and vegetables we should eat.

But while it is fine to exceed this amount if you are a healthy weight, if you are overweight or suffer from high cholesterol or diabetes, too much fruit could be trouble. It could also explain why, despite your healthy lifestyle, you're piling on the pounds.

One of the problems is people forget that fruit - like all food - contains calories. And the calories in fruit can make you just as overweight as those in chocolate, explains Dr Carel Le Roux, consultant in metabolic medicine at Imperial College London.

SO HOW SUGARY IS YOUR FAVOURITE FRUIT?

We're meant to eat five portions of fruit and vegetables a day - ideally two of fruit and three of veg. But depending on your choice, you may be consuming more fructose - or fruit sugar - than you thought.


All values are for one piece of fruit, unless specified, and the figures in brackets show the equivalent amount of sugar.



• Apricot 0.45g fructose (pinch of sugar)

• Clementine 0.5g (pinch)

• Plum 1.6g (large pinch)

• Fresh fig 2g (1/2tsp)

• Eight cherries 2.4g (1/2 tsp)

• 1 slice honeydew melon 3g (over 1/2 tsp)

• Kiwi fruit 3g (over 1/2 tsp)

• Orange 3.6g (over 1/2 tsp)

• Five strawberries 4g (1 tsp)

• Glass of orange juice 5g (1 tsp)




• Banana 5.5g (1 tsp)

• Small mango 6g (1 tsp)

• Grapefruit 7g (1 1/2 tsp)

• Handful raisins 8.7g (nearly 2tsp)

• Golden Delicious apple 11g (2tsp)

• Pear 11g (2tsp)




• Granny Smith apple 8g (11/2 tsp)

• Handful dried apple 8g (1 1/2 tsp)

• Large bunch (500g) grapes, 39g (nearly 8 tsp)

'Different people over-eat different things,' he says. 'But the people who eat fruit to excess are often weight-conscious. I've seen patients who can't understand their obesity because they eat healthily, then it turns out they are eating way too much fruit or drinking fruit smoothies all day - glugging down 300 calories in a couple of minutes.'

And it's not about lack of self-control. Fruit is packed with fructose (fruit sugar) and this doesn't make you feel full.

When we eat sugar, our body releases the hormone insulin, which tells the brain we've had enough to eat, explains dietician Ursula Arens of the British Dietetic Association.

'High insulin levels dampen the appetite, but fructose doesn't trigger this insulin response, so the brain doesn't get the message that you are full,' she says.

Essentially, when we eat fruit we bypass this internal 'stop button', which could explain why some of us can absent-mindedly nibble away at slice after slice of melon or munch through a large bunch of grapes.




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Weight gain isn't the only health problem associated with too much fructose. It can increase levels of triglycerides, a type of blood fat known to be linked to heart disease.

Dr Le Roux says: 'We tell patients with high cholesterol to be careful with fruit. Too much drives up triglycerides. Diabetics should also take care, as the high fructose content can raise blood glucose levels.

Then there's the damage fruit can cause to teeth. Chewing fruit releases sugar in the mouth, where it attacks the teeth. Fruit juice or smoothies are even more of a problem, as the juicing or blending breaks down the fruit further, so more sugar is released in the mouth.

Teeth are particularly vulnerable to acidic citrus fruits, which can soften tooth enamel. Although the enamel will harden again after about 30 minutes, if you brushed your teeth immediately after drinking orange juice, you would brush away some enamel, raising the risk of dental erosion.

Dried fruit is another problem, because it's not only high in sugar but is also very sticky.

Dr Anjali Shahi, a Cheshire-based dentist, says: 'Little bits can stick to the teeth for a long time and dental cavities can result.'

She adds that raisins are as bad for the teeth as sweets. 'This is a problem for children, who are often given raisins by health-conscious mums. I've noticed a rise in dental cavities now the healthy fruit message is so strong.'

Even those who don't actually eat much fruit could be getting far more fructose than they realise - regular sugar that you add to your tea consists of 50 per cent glucose and 50 per cent fructose.

Fructose is often added to manufactured products, such as fizzy drinks, yoghurts and cereal bars in the form of glucose-fructose syrup. You can get as much as 30g of fructose from one fizzy drink.

So how much fruit is too much? Unlike salt and saturated fats, there is no recommended daily allowance for fructose. And this is unlikely to change soon.

As Ursula Arens, of the British

Dietetic Association, points out: 'Too many nutritionists would jump up and down if the public picked up the message that eating an apple wasn't good for them.'

Yet one possible guideline emerged after a recent study at Colorado University. Scientists looked at 4,500 people with no history of high blood pressure and discovered those who ate more than 74g of fructose a day increased their risk of the condition by up to 87 per cent.

Though this is the equivalent of ten apples or 30 oranges, you'd need only just over three large smoothies to top this figure (one smoothie contains around 23g of fructose).


It is worth noting, too, that bananas and some other fruits, such as strawberries, become richer in fructose as they ripen and some of the starch is converted to sugar.

The secret is to get your five a day with a mix of fruit and vegetables.

'People who are obese or have heart conditions should limit their fruit to one portion a day, along with four portions of vegetables,' says Dr Le Roux. 'You'd still have plenty of antioxidants, but you'd bring your fructose levels and calories down.'

However,most people find fruit easier to eat and it should remain a key part of a healthy diet.


As Glenys Jones, a nutritionist at the Medical Research Council of Human Nutrition, says: 'Everything in moderation. Just as you make a decision not to eat a packet of biscuits, you should think about portion control when it comes to fruit.'

She sticks to a banana and a glass of apple juice with her cereal, an orange mid-morning and an apple mid-afternoon. 'And if I get the urge to eat chocolate at night, I'll sometimes have raisins. Even so, I still limit how many raisins I eat.'


Find this story at www.dailymail.co.uk/health/article-1256509/Eating-fruit-make-fat.html



© Associated Newspapers Ltd

HealthyChanges2010

Someone on this site told me to eat less fruit so that my sugar wasn't high. I always thought that as long as it is natural sugars, then I was ok. Thanks for posting this. I kept telling myself that I don't know anyone who is over weight from eating fruit! I was eating 3-4 pieces of fruit and had cut down to 1 piece. I found myself hungrier and I am now going to go back to eating my fruit!!

When I went to see a dietician at my endocrinologists office, she told me to limit the amount of fruit I eat to 3 times a week and a serving size no larger than the size of a kiwi.

HealthyChanges2010

I must say, never have I had my Nutritionist or Dietician tell me anything quite like this, even being T2. I enjoy fruit and for me it's part of a healthy diet.

Perhaps for others it's unhealthy if their health is bad.

smae1980

Seriously, eat the fruit and don't worry about it. July, you give a lot of questionable nutrition advice that seems to be meant for people in extreme circumstances. If you are healthy and don't have diabetes, etc.. the fruit is FINE

July24Lioness

My dietician has told me that she tells anyone that is trying to lose weight that they should limit the amount of fruit they eat, even for a healthy, yet overweight person.

July24Lioness

From this website I was referred to.............

I know what I am talking about. I have done years of trial and error and research. I also had some of the best endrocrinologists and dieticians in the country counsel me on what needs to be done. I tried to do it my way at first, I rebelled against the low carb lifestyle for a while and then finally gave in and tried it out once the low fat / low calorie made me gain even more weight........

I used to live off of fruits and veggies mostly and steadily gained more and more weight.

I am not only speaking to those that have medical conditions, but those of us humans that need to lose weight can prevent a lot of health issues later by taking action now.

http://www.reducetriglycerides.com/diet_triglycerides_sugar.htm

Fructose is incorporated into triglycerides more readily than glucose (blood sugar); therefore, it has a greater propensity to increase serum triglycerides.

Fructose, also known as fruit sugar (levulose) is a simple sugar twice as sweet as sucrose (table sugar). But because it is mainly metabolized in the liver, fructose has a lower glycemic index.

However, consumption of high amounts of fructose can lower metabolic rate and cause de-novo lipogenesis (the conversion of sugar into fat) since the liver can only metabolize limited amounts of fructose.

For this and many other reasons, and contrary to previous claims for its superiority over glucose (blood sugar), fructose does not play essential part in human nutrition.

Although naturally present in fruits, fructose is also available in the form of crystals as a table sugar substitute. It is also sold commercially as high-fructose corn syrup which can contain up to 55 percent sucrose.

However, fructose can have some toxic effects on our health, especially on cardiovascular and digestive systems, as well as on our metabolism.

Fructose, especially its excessive consumption, may increase:

the risk of abnormal blood clotting ailments and hypertension (high blood pressure)
the risk of type 2 diabetes
total blood cholesterol levels (it serves in part as the raw material for the synthesis of cholesterol within the body)
LDL-“bad” cholesterol levels, and
blood triglyceride levels, especially in diabetics (fructose has a greater propensity to increase serum triglycerides than glucose).
Excessive consumption of fructose may also cause:

fatigue, especially in persons who are fructose intolerant
insulin resistance, and
obesity (due to de-novo lipogenesis - the conversion of sugar into fat).
It is estimated that up to 33 percent of persons are unable to completely absorb fructose due to fructose intolerance (also known as dietary fructose intolerance (DFI) which may cause

flatulence (gas)
intestinal cramps (abdominal pain)
bloating, and
altered bowel habits (diarrhea).
Fructose may cause the symptoms of irritable bowel syndrome (IBS) and may be an underlying cause of some cases of IBS due to fructose malabsorption.

tattereds

A couple of years ago when I was on JennyCraig, they used to tell you to limit different types of high sugar fruits such as melons and berries, but there you were always told to eat at least two fruit servings a day.
I'm pretty certain that the JennyCraig diet is nutritionist formulated isn't it?

JC did work for me, I lost 20kg over 4 months. After though, I gained half back again after because I never really learned how to shop for and cook healthy portions and types of food because everything was pretty much preprepared for me and I was too lazy to pay attention to the lessons it was trying to teach me It was also UBER expensive, which is why I went off it.

HealthyChanges2010

A couple of years ago when I was on JennyCraig, they used to tell you to limit different types of high sugar fruits such as melons and berries, but there you were always told to eat at least two fruit servings a day.
I'm pretty certain that the JennyCraig diet is nutritionist formulated isn't it?

JC did work for me, I lost 20kg over 4 months. After though, I gained half back again after because I never really learned how to shop for and cook healthy portions and types of food because everything was pretty much preprepared for me and I was too lazy to pay attention to the lessons it was trying to teach me It was also UBER expensive, which is why I went off it.

Oh this will be a great place for you then, as it'll teach you to plan your meals and you'll learn along the way what works for you. You'll also be able to buy your own food, ahh in the grocery store Which gives you SO many more choices of combos you can put together yourself, not knocking JennyCraig as I don't know anything about it except it's heavily advertised:laugh:

I've learned to love cooking more than I used to even, trying out new veggies, fruits, fish and that sort of thing.

Regarding fruit, there are some fruits that are higher on the GI (glycemic index) than others, bananas are higher than say berries but I mix it up and eat different types, it's been working well for me, so I have no plans to change.

I myself didn't get fat from fruit but from the bags of chocolate :blushing: and other junky crap food full of the simple carbs. I never craved grocery bags full of fruits when binging, but hey, that's just me! :laugh: We've all put on our weight in various ways.

I say whatever works for each of us, works, if fruit is an issue with one person, it may not be an issue at all with another, we're all very individual and very different digestive systems:flowerforyou:

As I shared I'm a T2 and have an A1C of 5.2 and I eat fruit, for someone else, it may not work. Since it's working for me, I'll keep at it, as many professional say many things, often times conflicting with one another, of course even websites we can find each saying something different.

Wishing you great success:drinker:
Becca:flowerforyou:

smae1980

July, It's late and I don't want to get into a physiological argument with you, but some of the things you stated in your own argument were "extreme" cases. People with fructose intolerance(not common), people with hypertension or cholesterol problems, over consumption of fructose. I am simply stating that for a healthy individual eating the daily recommendation of 2-3 serving o f fruit a day is healthy and necessary to getting all the essential vitamins and minerals. Healthy people don't need to monitor fruit sugar as long as their entire diet doesn't consist of fruit.

Melora

Okay, then what about milk? I posted this in nutrition but didnt get much of a response. I am always over on sugar but because of my milk intake. A glass of skim milk has 12g of sugar and I am allowed 24. Do I need to cut down on my milk or ignore the sugar?

HealthyChanges2010

Okay, then what about milk? I posted this in nutrition but didnt get much of a response. I am always over on sugar but because of my milk intake. A glass of skim milk has 12g of sugar and I am allowed 24. Do I need to cut down on my milk or ignore the sugar?

Milk is fine if you enjoy milk! I drink milk, some don't for various reasons, some are lactose intolerant and prefer soy or yummy almond milk.

I think if you concentrate on not eating the crappy simple carbs that got most of us overweight in the first place or triggering a binge, you'll be just fine!:flowerforyou:

You'll see various opinions on the boards, some to the extreme, in the end you'll have to find what works best for you, it won't be long and you'll feel comfy realizing your body will tell you what works.

I was so lost and confused when I first joined (2007 originally) and thought everyone that posted a thought was something I should be doing, but that only makes you crazy because there are a ton of ppl on here and many many thoughts on various ways of eating. That's a good thing, variety in ideas can be freeing (but confusing in the begining).

Relax, enjoy the ride, trust your heart and gather some friends you feel can help in your journey and above all have fun and be proud of your accomplishments Melora:flowerforyou: :happy:

Me personally? I don't have the sugar even on my diary as of course we would almost all go over since it counts ALL sugar, natural and also simple carb etc. I have protein, fats, cals, carbs and I think sodium (just for fun, I don't usually go over that but I like to see how much is in some food, yea I know it's the little things that amuse me:laugh: :blushing: )

Becca:flowerforyou:

July24Lioness

July, It's late and I don't want to get into a physiological argument with you, but some of the things you stated in your own argument were "extreme" cases. People with fructose intolerance(not common), people with hypertension or cholesterol problems, over consumption of fructose. I am simply stating that for a healthy individual eating the daily recommendation of 2-3 serving o f fruit a day is healthy and necessary to getting all the essential vitamins and minerals. Healthy people don't need to monitor fruit sugar as long as their entire diet doesn't consist of fruit.

I am not saying that we shouldn't eat fruit, but it should be limited.

The article stated that excessive consumption of fructose (the sugar found in fruit) causes hypertension and cholesterol problems, not people that already have it.

The mainstay of a person's diet should be vegetables and fruit should be used as treats or dessert. Most people eat fruit in place of vegetables and that is not healthy.

That is all I am saying.

You are free to think what you want and I am free to think what I want.

That means I can still share my information with anyone on this board as freely as you can.

HealthyChanges2010

You are free to think what you want and I am free to think what I want.

:flowerforyou:

smae1980

July, It's late and I don't want to get into a physiological argument with you, but some of the things you stated in your own argument were "extreme" cases. People with fructose intolerance(not common), people with hypertension or cholesterol problems, over consumption of fructose. I am simply stating that for a healthy individual eating the daily recommendation of 2-3 serving o f fruit a day is healthy and necessary to getting all the essential vitamins and minerals. Healthy people don't need to monitor fruit sugar as long as their entire diet doesn't consist of fruit.

I am not saying that we shouldn't eat fruit, but it should be limited.

The article stated that excessive consumption of fructose (the sugar found in fruit) causes hypertension and cholesterol problems, not people that already have it.

The mainstay of a person's diet should be vegetables and fruit should be used as treats or dessert. Most people eat fruit in place of vegetables and that is not healthy.

That is all I am saying.

You are free to think what you want and I am free to think what I want.

That means I can still share my information with anyone on this board as freely as you can.

July. I know this will sound weird after all that has transpired, but I agree with you as I am a vegetarian. I think that the majority of vitamins and minerals can be obtained from vegetables. And to play the peacekeeper, to each her own. I respect your right to you tried and true beliefs

nyprdiva

I think the "eating too much fruit thing" is dependent on the person. After recently moving to a more vegetarian lifestyle and talking with a nutritionist and a doctor, both strongly recommended me eating lots of fruits and vegetables of varied kinds and not focus on things like tofu only. Our body processes natural sugars properly (unless you are diabetic). But each person is different and if it is really something you are concerned about, you should consult your physician.

smae1980

I think the "eating too much fruit thing" is dependent on the person. After recently moving to a more vegetarian lifestyle and talking with a nutritionist and a doctor, both strongly recommended me eating lots of fruits and vegetables of varied kinds and not focus on things like tofu only. Our body processes natural sugars properly (unless you are diabetic). But each person is different and if it is really something you are concerned about, you should consult your physician.

I agree. The only differentation i will make is that Soy(aka tofu) is the only plant based food that provides us with a complete protein other than meat or dairy products. Not the same topic, but variably an importanrt topic,

tattereds

Thanks Becca, I am already feeling like my habits are improving. I love the accountability this site gives me!

Personally, I have also taken the sugars section off my 'watch list', and am focussing on the calories, fats and carbs sections more. I figure I will see how this goes for a month then revise if necessary.

That said, I'm not much of a dairy or fruits fan, so both of these types of food are kind of a moot point for me when adding up my daily sugars!

I agree with nyprdiva, finding and maintaining what will be a healthy diet for you is a very personal thing. Not everyone has the same needs so I guess it's all about how you feel and the results you see.

We're all here to lose weight, get healthy and find a happier life - how we choose to do that is up to us, the idea of the community is to share ideas and support each other. If you don't agree with what someone thinks you are entirely welcome to say so, but it is highly unlikely that someone with strong beliefs is going to change these simply because you don't approve, especially if it's working for them!

Good luck to everyone

-Kita

Ryhenblue

This is an article from the Mayo Clinic. Bottom line, fruit is great for you and will not make you fat. Eating too many calories is what stops you from losing the weight. There are people with medical conditions that have to watch their sugar intake, but if you are not one of them there is no reason to cut fruit from your diet.

http://www.mayoclinic.com/health/healthy-diet/HQ01396


Snacks: How they fit into your weight-loss plan
Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.
By Mayo Clinic staff

Your stomach is growling, but lunch is hours away. You could indulge yourself with a snack, but you think it's best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight-loss diets, such as The Mayo Clinic Diet, allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind.
Choose healthy snacks

Select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Opt for snacks of 100 calories or less to stay within your daily calorie goal. You can eat more of foods with low energy density, such as carrots, grapes and air-popped popcorn, for your 100 calories. Choose snacks from these food groups:

* Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.
* Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
* Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
* Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.

What does a 100-calorie snack look like?

Although snacks can contribute to a healthy diet, they can also be a source of excess calories if you aren't careful. For example, a small handful of almonds (about 14 nuts) is 100 calories. But eat a cup of almonds, and the calorie count jumps to over 800 calories.

So what are some smart choices? Here are several suggestions for 100-calorie snacks:

* 1 cup sliced bananas and fresh raspberries
* 2 cups of carrots
* 3 1/2 cups air-popped popcorn
* 5 melba toast crackers, rye or pumpernickel
* 2 tablespoons of peanuts
* 2 domino-sized slices of low-fat Colby or cheddar cheese
* 1 fat-free chocolate pudding cup

When a snack fills in for a meal

With today's busy world, healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment and none at all. You'll find it easier to choose good-for-you snacks if you stock your refrigerator and shelves with foods that are fast — not fussy. These ideas for healthy snacks minimize fat and calories and maximize whole grains, fruits and vegetables. They're all around 200 calories.

* Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
* Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
* Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
* Layer a 6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.
* Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1 tablespoon plain low-fat yogurt or fat-free mayonnaise and a dash of curry powder. Stuff into half of a whole-wheat pita pocket.

Heed your hunger pangs, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand so that you're ready when temptation strikes.

Rhonnie

I'm also always way over on sugars. While I now don't worry to much about my total sugars, I do pay close attention to sugar in sauces and such... you'd be surprised how much is in a lot of things! But now that I'm aware of that and try to chose brands/etc that have the lower sugar and I leave it at that. I've drastically reduced the amount of sugar I add to things (cereal, tea, etc) and I figure that combined with the drastically better diet with the correct amount of calories will be a big enough change to have my wight drop off. If in the future I start slowing down, or even stopping my weight loss, I'll revisit the sugars.

Barneystinson

I think the easy answer here is that most of us have few issues eating a couple servings of fruit daily. If you are concerned about sugar levels in the fruit you eat, aim for lower GI / high fiber fruits - blueberries, strawberries, canteloupe, raspberries, kiwi, grapefruit, etc...Try combining fruit with a beneficial fat - yogurt, nut butters, nuts, cheese (laughing cow, babybel, etc).

With specific health concerns (T1/T2 diabetes, high cholesterol, etc) you may have to pay closer attention to the amount of fruit sugar consumed and how it affects your blood sugar levels. If you fall into this camp, try different fruits, test your blood sugar and consume the fruits (in moderate portions) that do not cause spikes.

kwardklinck

I stopped counting my sugar when I realized I was going over every day because of dairy and fruit. I just try to eat things without added sugar, but fructose and lactose are not the same. I wish there was a way for MFP to break it down but they don't.

HealthyChanges2010

Thank you Ryhenblue :drinker: Some good ideas from the Mayo article you shared!

Becca:flowerforyou: