Materials • Accesstooutsideareatorun

around• Dryeraseboardor

chalkboard• Pencilsforparticipants

Subtract the Sugar Learner ObjectivesParticipantswillbeableto:

• understandanddefineaddedsugars;

• identifyfoodproductswithaddedsugars;and

• identifyonegoaloractiontoreduceaddedsugarsinthediet.

Discussion1. What are added sugars?

• Sugarcanoccurnaturallyorbeaddedtofoods.• Naturallyoccurringsugarscanbefoundinfruitormilk.Forexample,

thesweettasteyouexperiencewheneatingwatermeloncomesfromthenaturalsugarinthefruit.Sugarisnotaddedtothewatermelontomakeittastesweet.

• Youmightsometimeshearsugarsreferredtoascomplexcarbohydrates.Complexcarbohydratesarehealthierthansimplecarbohydratesbecausecomplexcarbohydratestakelongertobreakdowninthebodyandcreateaconsistentlevelofenergyrelease.Fruits,vegetables,andgrainsarefoodscontainingcomplexcarbohydrates,whilecookies,soda,andcandiesarefoodscontainingsimplecarbohydrates.

•Addedsugars,alsocalledsimplecarbohydrates,aresugarsandsyrupsaddedtofoodsorbeverageswhentheyareprocessedorprepared.Forexample,thesweettasteofsodapopisfromaddedsugars.Sugarmustbeaddedtothesodatomakeittastesweet.

2. What foods contain added sugars?• sodas,energydrinks,sportsdrinks,andfruitdrinks• candies,cakes,andcookies• piesandcobblers• pastriesanddonuts• dairydesserts• yeastbreads• ketchup

3. Why is sugar added to foods?• Toenhanceflavor,texture,andcolor.• Topreservefoodssuchasjamsandjellies.• Tohelpbreadtorise.

4. Is added sugar bad for me?• Sugarsareaddedtosomanyfoodsandbeveragesthatyouareoften

unawareyouareeveneatingthem.Addedsugarscanbeunhealthyifyoueattheminlargeamounts.

• Eatinglargeamountsofaddedsugarsprovidesextracaloriesthatarelowinnutritionalvalue.Eatingfoodsthatcontainalotofaddedsugarversusnutritiousfoodscanpreventthebodyfromgettingmanyoftheimportantvitaminsandmineralsitneeds.

• Extracaloriesfromaddedsugarsmayalsoincreasetheriskofbecom-ingoverweightorobese.

• Therearemanyrisksandcomplicationsassociatedwithobesity,suchasincreasedriskofheartdisease,highbloodpressure,diabetes,breathingproblems,andtroublesleeping.

2 K-State Research and Extension — Subtract the Sugar

5. What are the limits for added sugar?

Age and Gender Total Daily Calorie Needs

Daily Limit for Empty Calories

Daily Limit for Added Sugar Calories

Daily Limit for Total Grams of Added Sugar

Boys9to13 1,800 160 80 20Boys14to18 2,200 265 132 33Girls9to13 1,600 120 60 15Girls14to18 1,800 160 80 20

Thechartaboveshowsthetotalcalorieneedsforgirlsandboysbasedontheirage.Italsoshowsthenumberofemptycaloriesandgramsofsugarthatcanbeeatenbasedonageandgender.Nomorethan5percentto15percentofdailycaloriesshouldcomefromemptycalories.Approximatelyhalfoftheemptycaloriesinyourdietcancomefromaddedsugarsandtheotherhalfcancomefromsolidfats.

Trytodecreaseemptycalorieintakefromaddedsugarsbychoosingnatu-rallysweetfoods,suchasfruits.

Caloriesthatcontainnonutrientsarecalledemptycalories.Addedsugarsandsolidfatsareemptycaloriesbecausetheyprovidethebodywithminimaltononutrients.

K-State Research and Extension — Subtract the Sugar 3

6. Finding added sugars on a Nutrition Facts label.Youcanfindaddedsugarsinthelistofingredientsonfoodlabels.Mostofthetime,fooditemsthatdonothaveafoodingredientlabel,suchasfruitsandvegetables,donotcontainaddedsugars.FindtheaddedsugarsinLuckyCharmscerealontheLuckyCharmsfoodingredientlabelandthelistofaddedsugarsprovidedonthere-sourcesheet(page6).• Intheingredientsectionofthelabel,youcanseethreedifferentsug-

arsaddedtothecereal:sugar,dextrose,andcornsyrup.YoualsocandeterminethetotalgramsofsugarsinoneservingofLuckyCharmsbylookingatthenutritionlabel.• Underneathgramsofcarbohydrates,differenttypesofcarbohydrates,

suchasfiber,sugar,andothercarbohydratesarelisted.Inthiscase,lookatthelinethatsays“sugars.”Thislinecouldbereferringtonaturallyoccurringsugarsoraddedsugars.Theonlywaytotellifaproducthasaddedsugarsisbyreadingtheingredientlist.

• One¾-cupservingofLuckyCharmscontains11gramsofsugars.However,mostpeoplewouldprobablyeattwoservings,sothegramsofsugarswouldbe22grams.

Whenreadingnutritionfactslabels,paycloseattentiontoservingsizes.Abottleofsodamayhavetwoservingspercontainer.Inthatcase,youwouldhavetodoubleallofthenutritioninformationifyoudrankthewholebottle.

7. Making healthier choices to avoid too much added sugar.• Trytoeatonlyoneortwoitemsadaythatcontainaddedsugars.• Eatapplewedgesorwatermelonslicesinsteadofcookiesandcakes.•Drinkwaterorlow-fatmilkwithyourmealsinsteadofsodaor

fruitjuice.• Eatfoodsfromallthedifferentfoodgroups.• Youdon’thavetoeliminatefoodswithaddedsugarsfromyourdiet;

youjusthavetoremembernottoconsumetoomanyofthem.• Exercisecan’thelpyouavoidsugar,butmoreexercisecanhelpyou

burnextracalories.

Lucky Charms

Ingredients:Whole grain oats, marshmallows (sug-ar, modified corn starch, corn syrup, dextrose, gelatin, calcium carbonate, Yellows 5 & 6, Blue 1, Red 40, artificial flavor), sugar, oat flour, corn syrup, corn starch, salt, trisodium phosphate, color added, natural and artificial flavor. Vitamin E (mixed tocopherols) added to preserve freshness. Vitamins and Minerals: calcium carbonate, zinc and iron (mineral nutrients), vitamin C (sodium ascorbate), a B vitamin (niacinamide), vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin mononitrate), vi-tamin A (palmitate), a B vitamin (folic acid), vitamin B12, vitamin D3.

4 K-State Research and Extension — Subtract the Sugar

Rules:• Handsmustbelinkedatthewaistandcannotbe

heldabovethewaistwhenanopposingplayeristry-ingtobreakthrough.

• Onlylinkhands!Playerscannotholdontosome-one’swaistorarm.Playersalsocannotlockarmsattheelbows.

• Playersmustnotsticktheirhandsoutatarunningopponent;handsmustremainattheplayer’sside.

• Playerscanbedisqualifiedorremovedfromthegameiftheydonotfollowtheserules.

RedRover,RedRover• Separateintotwoteamsoffiveorsixplayers;ifplayingwithalarge

group,separateintofourteamsandhaveaplay-offbetweenteamsattheend.

• Eachofthetwoteamswilllineupholdinghands.Theteamsmustbe30feetapartandfacingoneanother.

• Thefirstteamwillcallout,“RedRover,RedRover,send(playeronopposingteam)onover.”Theselectedplayerfromthesecondteammustrunovertothefirstteamandbreakthelinkofhandsbetweentwoplayers.Iftheplayerbreaksthelinkofhands,heorshecantakebackaplayerfromthefirstteamtojointhesecondteam.Iftheplayerdoesnotbreakthelinkofhands,thenheorshemustjointhefirstteam.Thisprocessisrepeateduntiloneteamhasalltheplayers.

Activity

K-State Research and Extension — Subtract the Sugar 5

Nutrition Twist• Ifaplayerbreaksthroughthelinkofhandswhenrunningover,heor

shemustansweraquestion(seebelow)beforetheplayercanreturnwithanopponenttohisorherhometeam.Ifthequestionisan-sweredincorrectly,theplayercanreturntohisorherhometeam,butmaynotbringbackanopposingplayer.

• Ifaplayerdoesnotbreakthroughthelinkofhandsontheopposingteam,theopposingteammustansweraquestionbeforetheplayerwhodidnotbreakthroughcanjointheirteam.Iftheteamanswersthequestionincorrectly,theplayercanreturntohisorherhometeam.

• Forthequestion:Askplayerstonamefoodswithaddedsugars.Theymustnamespecificfoods;forexample,aplayercannotsaycookies,heorshemustsayOreosorchocolatechipcookies.

• Examplesoffoodswithaddedsugarsincludeanyitemfromthefol-lowingcategories:• sodas,energydrinks,sportsdrinks,andfruitdrinks• candies,cakes,andcookies• piesandcobblers• pastriesanddonuts• dairydesserts• yeastbreads• ketchup

6 K-State Research and Extension — Subtract the Sugar

Different Names of Added Sugars• anhydrousdextrose• brownsugar• confectioner’spowderedsugar• whitegranulatedsugar• cornsyrup• cornsyrupsolids• dextrose• fructose• high-fructosecornsyrup(hfcs)• honey• invertsugar

• liquidsugar• maltsyrup• maltose• maplesyrup• molasses• nectars• pancakesyrup• rawsugar• sucrose• sugar

Snack Ideas Low in Added Sugars• part-skimmozzarellacheesesticks• unsaltednuts• sunflowerseeds• fruits• vegetables• appleslicesandpeanutbutter• fruitslicesdippedinlowfatyogurt• driedfruitwithoutaddedsugars• 100%fruitjuicemixedwithsparklingwater

K-State Research and Extension — Subtract the Sugar 7

Worksheet

1.Whatareaddedsugars?_______________________________________________________________

2.Listthreefoodswithaddedsugars.__________________________________________________________________________________________

3.Whataretwoproblemscausedbyeatingtoomuchaddedsugar?____________________________________________________

4.Circletheafter-schoolsnackswithnoaddedsugars.Gatorade Water Fat-freemilkCarrotsticks Twinkie BananaRanchdippingsauce Raisins Celerysticks

Use the Food Ingredient Label at right to answer questions 5 and 6.

5.Whataretheaddedsugarsinchocolatechipcookiedoughicecreamlistedintheingredientslisttotheright?YoucanrefertotheListofAddedSugarsonpage6.__________________________________________________________________________________________________________________

6.Mikeis14yearsoldandate1½cupsofchocolatechipcookiedoughicecreamforanafter-schoolsnackonTuesday.Howmanytotalgramsofsugardidheeat?UsingtheDailyLimitChartonpage2,didMikeovereathislimitforaddedsugarsonTuesday?__________________________________________________________________________________________________________________

BenandJerry’sChocolateChipCookieDoughIceCreamOne½-cupservinghas28gramsofsugars.Ingredients:cream,skimmilk,liquidsugar(sugar,water),water,wheatflour,sugar,brownsugar,eggyolks,butter(cream,salt),eggs,expellerpressedsoybeanoil,chocolateliquor,coconutoil,vanillaextract,cocoa(processedwithalkali),cocoa,salt,molasses,guargum,naturalflavor,cocoabutter,butteroil,soylecithin,carrageenan

ReferencesBenandJerry’sChocolateChipCookieDoughnutritionfacts:http://www.benjerry.com/flavors/our-flavors#product_id=610CentersforDiseaseControlandPrevention,Foodandnutrition:Retrievedfrom http://www.cdc.gov/bam/nutrition/index.htmlGeneralMillsInc.LuckyCharms:http://www.generalmills.com/Brands/Cereals/LuckyCharms.aspxMayoClinic,Addedsugars:Don’tgetsabotagedbysweeteners:http://www.mayoclinic.com/health/added-sugar/MY00845TeenHelp,TeenObesity:http://www.teenhelp.com/teen-health/teen-obesity.htmlUnitedStateDepartmentofAgriculture,Whataresolidfats?:http://www.choosemyplate.gov/weight-management-calories/calories/added-sugars.html

AnswerKey1.Addedsugarsaresugarsandsyrupsthatareaddedtofoodsorbeverageswhentheyareprocessedorprepared.2.Soda,sportsdrinks,energydrinks,fruitdrinks,candies,cakes,andcookies,piesandcobblers,pastriesanddonuts,dairydesserts,andyeastbreads.Specificanswers,suchasCokeorSprite,arealsocorrect.3.Eatingtoomuchaddedsugarcancauseonetobecomeoverweightorobese.Addedsugarscanmakeoneeattoomanycalories,eatfoodslowinnutritionalvalue,ornotconsumeenoughvitaminsandminerals.4.fat-freemilk,banana,celerysticks,carrotsticks,water,andraisins5.liquidsugar,sugar,brownsugar,andmolasses6.Mikeate84gramsofsugar.Oneservingoficecreamis½cup,therefore1½cupsoficecreamisthreeservings.½+½+½=3/2=1½3servingsoficecream×28gramsofsugar=84gramsofsugarForMike’sage,heisallowed33gramsofaddedsugareachday.Heate84gramsofaddedsugar.Mikewentoverhisaddedsugarlimit.

Kansas School Wellness Policy Model Guideline — Nutrition EducationClassroom: Middle-High School

Requirements achieved in this lesson:

Basic, Advanced, and Exemplary

Basic Advanced ExemplaryAtleast25percentofnutritioneducationinvolveshands-onactivitiesthatengagestudentsinenjoyable,developmentallyappropriate,culturallyrelevant,participatoryactivities.

Atleast50percentofnutritioneducationinstructioninvolveshands-onactivitiesthatengagestudentsinenjoyable,develop-mentallyappropriate,culturallyrelevant,participatoryactivities.

Topics ProperhandwashingBasicfoodsafety

Kansas State University Agricultural Experiment Station and Cooperative Extension ServiceMF3085 November 2013K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.

Brandnamesappearinginthispublicationareforproductidentificationpurposesonly.Noendorsementisintended,noriscriticismimpliedofsimilarproductsnotmentioned.

PublicationsfromKansasStateUniversityareavailableat:www.ksre.ksu.edu

Publicationsarereviewedorrevisedannuallybyappropriatefacultytoreflectcurrentresearchandpractice.Dateshownisthatofpublicationorlastrevision.

Contentsofthispublicationmaybefreelyreproducedforeducationalpurposes.Allotherrightsreserved.Ineachcase,creditTandalayoKidd,Ph.D.,R.D.,LPN,associateprofessor,humannutrition,Subtract the Sugar,

KansasStateUniversity,November2013.

TheauthorgratefullyacknowledgesthecontributionsofJessicaKeller(graduatestudentindietetics,graduatedMay2013);reviewedbyKarlaShelnutt,Ph.D.,R.D.,andLisaFranzen-Castle,Ph.D.,R.D..;additionalreviewandediting

byErikaBono,MPH,R.D.,andYijingLi,M.S.