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Reading Food Labels and Understanding Sugar Content

Understanding food labels can be challenging! Grams of this, percentages of can be hard to know what’s good, bad, and ugly, right?

I’d love to help you understand one component of reading food labels: Sugar!

How much sugar is there in my food?

One of the first pieces is to know that every 4 grams of sugar that you see on a label equals one traditional sugar packet—like the kind you’d put in your coffee or tea. 

For an example, I am going to use a jar of marinara sauce where the serving size is 1/2 cup. When I look at the sugar content, it has 4 grams of sugar in 1/2 cup of Marinara Sauce; a typical meal portion.


In other words, you are consuming a packet of sugar if you are having a half-cup of this sauce.

That’s a lot of sugar. How can I eat less of it?

As you start looking at food labels, you may be surprised to find sugar in almost everything, even things you wouldn’t expect like table salt (dextrose) and mayonnaise! One easy strategy to avoiding unnecessary “extras” like sugar and sodium is to eat more natural, less processed foods.

Preparing food takes more planning and work in the kitchen, but the advantage is that if you make it yourself, you’re a lot more aware of what you’re eating!

So, avoid processed foods as much as you can, and if there’s something that you really enjoy, like a treat, or even just a convenience food once in awhile, really be conscious of the serving size and the actual grams of sugar. (Remember that handy rule of thumb: 4 grams equals a packet of sugar.)

Sugar is sneaky.

You’ll find that these sugar grams are quite high in certain foods. Some of the biggest culprits are salad dressings, sauces, and protein bars: They look like they’re healthier options than chocolate bars, but often they’re not.  

And dairy products are also high-sugar foods—yogurt is probably one of the worst! There are certainly great choices out there, but some of them have upwards of 35 grams of sugar!  That’s just astronomical in terms of how much sugar you’re actually consuming. (Helpful hint: Try an unsweetened Greek yogurt and add a packet of sugar or a bit of stevia if you need a boost—or mix in half of a really ripe banana for a natural sweetener.)

Sometimes it seems that people think, “Well, having yogurt is so great, I should be feeling good and energized”, but if it’s laden with sugar, don’t be surprised if you feel the same energy crash you would get if you ate a chocolate bar.

Sugar: The bottom line

If you want a ballpark number to strive for, aim for 4 grams or less per serving in the foods you eat. If that means you need to have a smaller serving, or to put the product back and find a different product (or even better yet, make it yourself), it might take a bit of discipline...but you can do it!  Of course, it may take some time and experimentation to find what works for you and your lifestyle—we’re creating healthy habits that are sustainable, after all!

The less sugar you have in your diet, the easier it is to lose weight and the better it is for your overall health. You’re going to have more energy, and you’re not going to have those sugar highs and then those crashes.

Looking for more assistance with your nutrition?  Contact me here.

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Posted in Nutrition
Super-Easy Quinoa

One of my favorite things to do with quinoa is to have it as an oatmeal replacement in the morning. You can precook it so that it’s ready for you, bright and early.

Quinoa can be enjoyed cold or warm — your choice.  Here’s a basic recipe for you to customize to your liking:


1.    For every 1 cup of quinoa, add about 1 cup of water.
2.    Bring it to a boil.  Once it is boiling, put a lid over the pot and let it simmer for about 12 minutes.
3.    Then, fluff it up with a fork and it’s good to go. Eat immediately, or store for later:  it will stay fresh in your refrigerator for about 3-4 days.

Serving suggestions:  
●    You can add some chopped apples and spices to taste (such as cinnamon, cloves, or nutmeg).  
●    Sprinkle some slivered almonds on top.
●    Mix in chopped chicken, shrimp, or tofu and a sprinkle of paprika for a savory option
●    Make it into a salad with orange zest, orange juice, chopped pistachios, broccoli, and red bell pepper


An appropriate serving size for breakfast is about ½ cup of quinoa, before any mix-ins.

For a snack, you can have about half that, or ¼ cup.

Of course, if quinoa is not your favorite thing to eat (yet), I’ve got lots of ideas for healthy meals and snacks.  Check out this video for three other great snack suggestions.

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How to Prepare a Pomegranate!

I love pomegranates!  

I still remember being a kid and trying my first pomegranate.

I was at a friend’s house and her mom had about 50 of them in a sink full of water.  It was almost magical watching her straining all of the seeds out.   I can still picture how the seeds all floated to the surface, looking strange and delicious at the same time.    

Pomegranate season is here once again, so it’s a great time to go out and buy some!

Pomegranates are naturally high in fiber, Vitamin B and C, and they're a really good source of antioxidants.  This makes them a great choice to incorporate into your diet.  

The problem with pomegranates is that they can be a real pain to prepare, but I’ve learned a trick that works like a charm and it’s fun to do!  I saw this on a TV show and at first I didn't believe it.  I figured there was no way that it would work, but it does!

Here’s what you do:

1.    Cut off the little nubby stem at the top.  (Don’t cut it off too far down -- you don’t want to be able to see the seeds.)  

2.    Score the pomegranate all the way around its circumference, without going too deeply into the fruit.  Then, pull it apart into halves: it’s okay if it’s somewhat torn.

3.    Hold it upside down over a bowl and hit it on the side with a wooden or plastic spoon.  Voilà!  You should now have an empty pomegranate shell and a bowl full of yummy goodness.

It’s so easy; you won’t even believe it until you try it.  It only takes about 20 seconds!

Here’s a link to my You Tube video so that you can watch me prep a pomegranate.  

Let me know if you have any comments or questions, I’d be happy to answer them.

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