SUGAR R ATERTM

PEOCHALLENGE

Lowering sugar intake is fundamental to improving your health. The Sugar Rater™ will show you the level of sugar in various foods including some of the most popular boxed foods, fast foods, and even snacks.

Don't let the word "healthy" fool you. Some foods commonly proclaimed as "healthy" are actually loaded with sugar in disguise. The Sugar Rater™ shows you how to make smart food choices by signaling...

green for GOyellow for CAUTION

and red for STOP.

It all comes down to portions. With the Sugar Rater™ you will find it is easy to prepare your shopping list and prepare nutritious meals.

GO CAUTION STOP

For more information please visit: www.BrianPeskin.com

Sugar Rater™ was designed to help you make intelligent food choices using a simple, easy to understand format. This booklet is divided into six sections as a quick reference guide—all foods fall into one of three categories—protein, fat, or carbohydrate. You should make protein the largest component in your diet, followed by natural fats, and lastly carbohydrates. As followers of “the Professor” you know you can eat unlimited amounts of protein and lose lots of weight since ingestion of protein does not trigger an insulin response. Next you can eat natural fats without worry of gaining weight since dietary fat can not directly become body fat.

Lastly, cut the carbs to lose weight, look, and feel your best. You want a maximum of 12 teaspoons of sugar a day in your diet (240 calories or 60 gm). This is difficult when you realize the average American consumes 80-100 teaspoons of sugar a day—1600 calories or 400 grams! Keep a running total each day using this simple formula for counting carbs: 20 calories = 5 grams = 1 teaspoon of sugar. The Sugar Rater™ not only gives you teaspoons of sugar for many popular items it also provides you with a corresponding color code: green—go for it, yellow—consume cautiously, and red—re-evaluate your food choice. The color code attempts to give you the “biggest bang for your carbohydrate buck.”

For instance, you’ll discover that you get a lot more strawberries than you do figs when using the Sugar Rater™ scale. Figs are a very dense fruit so you’d be far more satisfied choosing the strawberries. Let’s get started...

TEASPOONSof SUGAR

SERVING

All-Purpose Flour 1 cup 18 tsp

Sugar 1 cup 48 tsp

RED

RED

Index

Meat & Fish

Dairy

Fruit & Vegetables

Grains & Starches

Boxed Dinners

Drinks

Alcohol

Fast Foods

Snacks

add page numbers

TEASPOONSof SUGAR

SERVING

Meat & Fish

Garlic Herb Shrimp 1 lb 0 tsp

Turkey (Roasted) 2 pcs 0 tsp

Steak 8 oz 0 tsp

1

GRN

GRN

GRN

TEASPOONSof SUGAR

SERVING

Ham (Roasted) 2 slices 0 tsp

Chicken (Roasted) 2 pcs 0 tsp

Chicken (Fried) 2 pcs 3 1/2 tsp

Fish Fillet (Breaded) 2 pcs 5 1/2 tsp

2

GRN

GRN

YLW

YLW

TEASPOONSof SUGAR

SERVING

DairyDairy

Real Cream Butter

Heavy Whipping Cream

Real Cheese (Full-fat) any 0 tsp

any 0 tsp

any 0 tsp

3

GRN

GRN

GRN

TEASPOONSof SUGAR

SERVING

Cream Cheese (Full-fat) 4 oz <1 tsp

Sour Cream (Full-fat) 6 Tbsp 1/2 tsp

Whole Milk 1 cup 3 tsp

Cottage Cheese (Full-fat) 1/2 cup 1/2 tsp

4

GRN

GRN

GRN

YLW

TEASPOONSof SUGAR

SERVING

Yogurt (Fat-free) 1 4 1/2 tsp

Yogurt (Fruit & Grain) 1 5 tsp

Ice Cream (Full-fat) 1 scoop 3 tsp

Yogurt Chocolate 1 7 tsp

5

YLW

YLW

YLW

RED

Fruits & VegetablesFruits & Vegetables

TEASPOONSof SUGAR

SERVING

Mushrooms 1/2 cup 1/2 tsp

Spinach (Fresh) 1 cup 1 tsp

Avocado (Medium) 1/2 1 tsp

6

GRN

GRN

GRN

TEASPOONSof SUGAR

SERVING

Raspberries 6 oz 2 tsp

Bell Pepper (Medium) 1 1 tsp

Canned Corn 1/2 cup 1 1/2 tsp

Grapefruit (Medium) 1/2 2 tsp

7

GRN

YLW

YLW

YLW

TEASPOONSof SUGAR

SERVING

100% Fruit Jelly 1 Tbsp 2 tsp

Blueberries 4.4 oz 2 1/2 tsp

Cantaloupe 1 slice(5 oz)

2 tsp

Carrots 1 cup 2 tsp

8

YLW

YLW

YLW

RED

TEASPOONSof SUGAR

SERVING

Grapes 18 3 tsp

Pineapple 1/4 lb slice 2 1/2 tsp

Onion (Medium) 1 2 1/2 tsp

Vegetable Soup 8 oz 2 1/2 tsp

9

YLW

YLW

YLW

YLW

TEASPOONSof SUGAR

SERVING

Orange (Medium)

Dates 1 3 1/2 tsp

1 3 1/2 tsp

Strawberries 8.8 oz 2 1/2 tsp

Black Beans 1/2 cup 3 1/2 tsp

10

YLW

YLW

YLW

RED

TEASPOONSof SUGAR

SERVING

Fresh Corn (Large) 1 ear 5 1/2 tsp

Banana (Medium) 1 4 tsp

Apple (Medium) 1 5 tsp

Snap Peas 1 cup 4 1/2 tsp

11

YLW

YLW

YLW

YLW

TEASPOONSof SUGAR

SERVING

Mango (Medium) 1 6 tsp

Pear (Medium) 1 5 1/2 tsp

Potato (Large)A 3.7 oz Snickers Bar is just over 12 tsp of sugar!

1 12 tsp

Yam (Large) 1 13 tsp

12

YLW

YLW

RED

RED

TEASPOONSof SUGAR

SERVING

Grains & StarchesGrains & Starches

Texas Toast (Medium) 1 4 tsp

Cheerios 1 cup 3 1/2 tsp

Rice Cake 1 2 1/2 tsp

13

YLW

YLW

RED

TEASPOONSof SUGAR

SERVING

Toaster Strudel 1 5 tsp

Granola Bar 1 5 tsp

Sandwich Bread (Wheat) 2 slices 5 tsp

Oatmeal 1 cup 4 1/2 tsp

14

YLW

YLW

RED

RED

TEASPOONSof SUGAR

SERVING

Brown Rice 1 cup 5 1/2 tsp

Hamburger Bun 2 slices 7 tsp

White Rice 1 cup 7 tsp

Rice “Milk” 8 oz 5 tsp

15

RED

RED

YLW

YLW

TEASPOONSof SUGAR

SERVING

White Flour 1/2 cup 10 tsp

Tortellini 1 13 tsp

Wheat Flour 1/2 cup 9 tsp

Linguine 1 8 tsp

16

RED

RED

YLW

YLW

TEASPOONSof SUGAR

SERVING

Boxed DinnersBoxed Dinners

Lean CuisineSwedish Meatball w/Pasta

1 5 1/2 tsp

Lime Cilantro Shrimp 1 5 1/2 tsp

South BeachSavory Pork w/ Pecans & Green Beans

1 2 tsp

17

YLW

YLW

YLW

TEASPOONSof SUGAR

SERVING

Macaroni & Cheese

Turkey Breastw/ Stu�ng

1 8 tsp

1 8 tsp

Fettuccine w/ Chicken 1 7 tsp

Broccoli Cheese Quiche 1 6 tsp

18

YLW

YLW

YLW

YLW

TEASPOONSof SUGAR

SERVING

Manicotti 1 9 tsp

Chicken Enchilada 1 9 tsp

Sweet & Sour Chicken 1 10 tsp

Pot Roast 1 9 tsp

19

YLW

YLW

YLW

YLW

TEASPOONSof SUGAR

SERVING

Mexican Dinner 1 12 tsp

Lasagna w/ Meat 1 15 tsp

Chicken Pot Pie 1 18 tsp

Chicken w/ BBQ Sauce 1 11 tsp

20

YLW

YLW

RED

RED

TEASPOONSof SUGAR

SERVING

DrinksDrinks

Whole Milk 1 cup 3 tsp

Lemonade 8 oz 5 tsp

Rice “Milk” 8 oz 5 tsp

21

YLW

RED

RED

TEASPOONSof SUGAR

SERVING

8 tsp

Coke (Large) 1 17 tsp

Apple Juice 1 cup 8 1/2 tsp

1 cupPomegranate Juice

Orange Juice 1 cup 7 tsp

22

RED

RED

RED

RED

TEASPOONSof SUGAR

SERVING

AlcoholPlease drink responsibly.

AlcoholPlease drink responsibly.

Beer Light Dark 12 oz 2-4 tsp

SpiritsGin Whisky Vodka Scotch Rum Tequila

Any size 0 tsp

Wine White Red Sparkling

4 oz 5-11 tsp

23

YLW

GRN

RED

TEASPOONSof SUGAR

SERVING

Fast Food

Wendy’s Fries small 8 tsp

Chic Filet Sandwich 1 7 tsp

Chicken Nuggets 6 3 tsp

24

YLW

YLW

YLW

TEASPOONSof SUGAR

SERVING

Big Mac w/ Cheese 1 8 1/2 tsp

Whopper w/ Cheese 1 10 tsp

BK French Fries medium 7 1/2 tsp

Wendy’s Single w/ Cheese 1 7 tsp

25

YLW

YLW

YLW

RED

TEASPOONSof SUGAR

SERVING

Smoothie 12 oz 10 tsp

Pepperoni Pizza 3 slices 24 tsp

Coke (Large) 1 17 tsp

McDonald’s Fries Large 12 1/2 tsp

26

RED

RED

RED

RED

TEASPOONSof SUGAR

SERVING

SnacksSnacks

Chunky Peanut Butter 2 Tbsp 1 tsp

Pecans 1 cup 1 tsp

Chocolate (Semi-sweet) 1 Tbsp 2 tsp

27

YLW

GRN

GRN

TEASPOONSof SUGAR

SERVING

Tortilla Chips 13 3 tsp

Fig Bars 2 5 tsp

Chocolate Chip Cookies 4 small 4 tsp

Baked Cheese Pu�s 1 3 tsp

28

YLW

RED

RED

RED

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