You Ask, I Answer: Red Mango

When you blogged about Red Mango frozen yogurt, you endorsed it as a healthy treat.

I also saw that in your recent ConAgra children's frozen meal post, you commented negatively on the 18 grams of sugar it contained.

A small, original (plain) Red Mango yogurt also has 18 grams of sugar.

So now I'm slightly confused -- is Red Mango good or bad? How can 18 grams be good in one thing, bad in another?

-- Lexi (last name withheld)
New York, NY

One of my biggest grips about food labels is that they do not differentiate between naturally-occurring sugars and added sugars.

Naturally-occurring sugars are found in fruits and vegetables (in the form of fructose) as well as dairy (as lactose).

Added sugars (mostly in the form of sucrose) are added on to foods during processing.

Although naturally-occurring and added sugars offer the same number of calories (4 per gram), naturally-occurring sugars are different in the sense they "come with the package."

When you bite into an apple, you are getting sugars along with vitamins, minerals, and a wide variety of health-promoting phytonutrients (some of which we have yet to discover!).

If you eat the same amount of sugar naturally found in an apple in the form of table sugar, you are getting empty calories (they are void of vitamins, minerals, and phytonutrients.)

In the case of Red Mango, the 18 grams of sugar refer to naturally-occurring AND added sugars. Approximately 10 to 12 of those grams are naturally-occurring, so you're only getting 6 to 8 grams (1.5 to 2 teaspoons) of added sugar.

By the way, I have a slight problem with Red Mango referring to their original flavor as "plain", since plain flavors of regular (non-frozen) yogurt do not have any added sugar.

In any case, this is very different from that frozen meal I posted about, which got its 18 grams of sugar from the chewy candies it offered as dessert.

You Ask, I Answer: Sugar in Yogurt

My 3 year old daughter doesn't like milk, so yogurt is one of her sources of calcium.

When I buy yogurt for her, though, I don't know how to determine which brands have too much sugar.

One brand has 24 grams of sugar for 6 ounces. Is that too much?

-- Terri Korolev
San Francisco, CA

Dairy products' food labels take some extra skill to analyze since manufacturers are not asked to differentiate between naturally-occurring sugars and added sugars.

In this case, "naturally-occurring" sugars refers to lactose, the inherent sugar found in all dairy products.

Unlike added sugars' empty calories, naturally-occurring varieties co-exist with nutrients (the same can be said for fructose, which is present in fresh fruits.)

When shopping for yogurts, keep in mind that 6 ounces of yogurt contain 12 grams of naturally-occurring sugars.

This means that the yogurt you refer to contains an additional 12 grams (1 tablespoon) of added sugar.

I am of the school of thought that children and adults should get no more than 10 percent of their total daily calories from added sugars.

In the case of a 3-year old, that means no more than 30 or 35 grams of added sugar a day.

As a healthier alternative, see how she likes eating plain yogurt along with sweet fruits like bananas and pineapples.

You can even make it fun for her by storing fresh banana slices in a Ziploc bag, freezing them, and mixing them in with her yogurt.

You Ask, I Aswer: Kefir

[For whatever reason,] it seems that the only dairy I can somehow tolerate is kefir.

Is it simply liquefied yogurt?

-- Dennise O'Grady
Bay Head, NJ

There's a rather simple explanation as to why kefir is the only dairy you can somehow tolerate -- it contains a significant number of probiotic bacteria that help break down lactose!

Probiotic bacteria is the same reason why people who can not tolerate milk can often enjoy yogurt with active cultures.

That said, kefir and yogurt are two different foods.

Unlike yogurt, kefir contains kefir grains (which house all that healthy bacteria), which are then left to ferment in milk.

Although plain kefir is a healthy addition to a diet thanks to its share of calcium and potassium, beware of "kefir-based" ready-to-drink smoothies which contain teaspoon upon teaspoon of added sugars (AKA extra calories).

Twisted Logic

For many people, "yogurt" equals "health food."

Although there are cases where this is far from true (i.e.: flavored yogurts that, despite already being sweetened with two tablespoons of added sugar, provide crushed Oreos or tiny M&M's to be added as toppings), plain yogurt is a wonderful source of calcium, protein, and -- in most cases -- probiotic bacteria.

It is no surprise that food companies are always eager to add a pinch of a healthy (or at least healthy sounding) ingredient to their own proucts in hopes of attracting the eyes -- and wallets -- of health-conscious consumers.

Case in point: yogurt pretzels.

Let's begin by keeping in mind that an ounce of regular pretzels adds up to:

110 calories
0 grams of saturated fat
0.5 grams of sugar

Now, consider the nutrition values -- and ingredients -- offered by the yogurt-covered variety.

A 1-ounce serving of Flipz (a prototypical brand of yogurt pretzels) contains:

130 calories
4.5 grams of saturated fat
13 grams of sugar

Although the caloric difference is minimal, we are talking about 20% of a day's worth of saturated fat and a tablespoon of added sugar.

And if you think the yogurt provides calcium, think again.

A serving of Flipz only offers two percent of the calcium daily value -- only as much as one and a half tablespoons of actual yogurt.

It all makes sense when you look at the ingredient list and see that the first ingredient in these pretzels is "yogurt coating," which is mainly made up of sugar and palm kernel oil -- a saturated fat.

Alas, yogurt pretzels undoubtedly fall into the "sweet treat" category.

Consider this: eight Nabisco Nilla Wafers (that's considered one serving) contain only 10 more calories than a serving of yogurt pretzels, as well as a third of the saturated fat and a few less grams of sugar.

Some more food for thought?

Four Nilla Wafers accompanied by a cup of skim milk provide just 40 more calories than a serving of yogurt pretzels, but also half the added sugar, one tenth of the saturated fat, and a third of the calcium daily value.

You Ask, I Answer: Probiotic Cereal

I loved your video about deceptive food advertising!

So what do you think of Kashi's "Vive" cereal?

There is a banner on the box claiming it's probiotic and helps with "digestive wellness."

Is that true? If it is, how does it make it better than other cereals?

-- Joanne Castro
Santa Fe, NM

Let's first begin by talking about probiotics.

That's the name given to beneficial bacteria living in our colons that help keep harmful bacteria from multiplying and starting problems (FYI: prebiotics are compounds in food that help feed probiotics.)

We actually harbor anywhere from 370 - 450 different stands of probiotic bacteria.

Although we produce and house them, it is believed poor nutrition can significantly reduce their numbers.

Antibiotics, meanwhile, kill all bacteria -- including probiotics.

The most famous probiotic, of course, is Lactobacillus acidophilus, the probiotic contained in many yogurts.

Allow me to digress a little and say the following: heat treatment can destroy Lactobacillus Acidophilus.

So, the closest way to ensure you are getting beneficial bacteria is via a "Live and Active Cultures" statement (although this does not guarantee said cultures are starter bacteria.)

What many people don't realize is that all fermented foods -- not just yogurt -- contain probiotics, including tempeh (fermented soy), blue cheese, sauerkraut, and wine.

The largest body of research on probiotics has focused on the therapeutic effect they have on diarrhea developed as a result of taking antibiotics.

Other than that, a lot of the health-promoting properties attributed to probiotics in food are yet to be discovered, or at least confirmed by science.

Although I can understand the link between probiotics and immune health (mainly since beneficial bacteria are a good defense against harmful varieties,) claims by some supplement companies of helping lower cancer risk are, as of now, completely baseless.

One main problem with probiotic food research is that many strands are destroyed by stomach acids before they even reach the large intestine.

So, how they perform in a laboratory setting does not necessarily reflect what takes place in our bodies.

Additionally, only a handful of probiotic strands have been closely studied.

It is also worth pointing out that in order for probiotics to have any sort of impact -- assuming the strand in Vive does -- they need to be consumed on a daily basis. So, a bowl of Vive three times a week isn't really going to do much for you.

In any case, the particular probiotic present in Vive is strain LA14 of Lacto acidophilus.

Kashi's official statement is that this cereal contains 10⁹ colony forming units of said probiotic per serving of Vive.

Sounds great. But, although this strand survives the digestive process, there have not been any studies examining specific health benefits.

While it certainly won't do you any harm, no one really knows what exactly you are supposed to gain from eating Vive regularly ("aids with digestive wellness" is too broad a statement for me.)

You Ask, I Answer: Pinkberry/Red Mango

I really like the new batch of frozen yogurt stores that are popping up, like Pinkberry and Red Mango.

What do you think of them?

-- Alicia M.
Bellevue, WA

Frozen yogurt is back in a big way.

The newer chains you mention specifically pride themselves on serving frozen plain yogurt containing live, active bacteria (both Pinkberry and Red Mango have seals of approval from the National Yogurt Association asserting their live bacteria count qualifies their product as true yogurt, although Pinkberry had to change their original formula to receive this distinction.)

My opinion? They are a legitimately healthy and tasty treat.

I have yet to try Pinkberry, but have been very happy with all my Red Mango experiences.

As with everything else, keep portions in check and you'll do just fine.

A small order of either chain's yogurt provides 80 - 90 calories, about 1 teaspoon of added sugar, and 10% of the calcium daily value.

Make smart choices with toppings (i.e.: fresh fruit and sliced almonds rather than sugary cereals and Oreo cookies) to add vitamins, minerals, and healthy fats.

I love that the fruit toppings are fresh, rather than canned and drowning in heavy syrup.

That said, there is nothing magical about these places. Plain yogurt with strawberries from your refrigerator is just as nutritious.

Best of the Worst

Yesterday evening I strolled the aisles of my local supermarket with a dual purpose.

First and foremost -- buy food.

Secondly -- seek out ideas for this blog.

One thing that immediately jumped out at me was the vast number of products bearing Bob Greene's "Best Life Diet" seal of approval.

As anyone with access to a television knows, Mr. Greene rose to fame as Oprah's trainer and diet guru.

Soon thereafter, Bob's Best Life Diet was created.

Over on Oprah's website, we find the following tidbit:

"Bob says one of his great passions is to change the way companies manufacture food -- but he emphasizes that the consumers are really in control."

In fact:

"This January, Bob Greene and Oprah launched the 2008 Best Life Challenge, encouraging people across the country to sign the contract and make today the day you finally commit to climb off the diet roller coaster and make a healthier lifestyle for yourself."

Wonderful initiative, but the execution falls short.

I randomly picked up four different products displaying the Best Life Diet Seal of Approval and spotted a few less-than-stellar ingredients:

Let's start with the Fiber One Oats & Chocolate bars.

A quick glance at the ingredient list reveals that they contain more chocolate chips, sugar, and hydrogenated coconut oil (hello trans fats) than actual oats.

Another red flag? The presence of high fructose corn syrup.

They contain nine grams of fiber and are fairly low in calories, so while they are not a pint of ice cream, I can't for the life of me understand why they get a Seal of Approval from someone claiming to help consumers track down healthy choices at the supermarket.

Why not award that seal to a truly healthy, simple, and deserving product like Lara or Clif Nectar bars?

Yoplait Yogurt, another highlighted product, contains added sugar and high fructose corn syrup.

Why this gets a gold star over, say, plain yogurt that can be topped with real fruit pieces blows my mind.

Then we have Green Giant's Just for One Corn Niblets & Butter Sauce frozen trays.

The 120 calories and low-fat claims make a fairly decent first impression, but the 330 milligrams of sodium get a jeer from me. What's wrong with plain frozen corn sauteed in some olive oil?

Remember, these products are not under the "Not terrible, but there are definitely healthier options out there" column.

These products are ones Bob Greene has no qualms putting his name and seal on and describing as "the best" when it comes to nutrition.

I then picked up a can of Progresso Soup, the only soup recommended soup in the diet.

I'm supposed to be okay with the fact that a can of soup containing 1,500 milligrams of sodium is recommended to someone looking to live a healthier lifestyle?

In approximately 45 seconds I spotted two others brands offering soups with half that sodium amount!

This posting may very well shatter my chances of ever appearing on Oprah, but I can't sit back and be okay with the idea that nutritionally mediocre products are, for whatever reason, receiving undeserved endorsement.

Perfect Pickings: Yogurt

I love yogurt but I hate the fat free varieties for three reasons: taste, texture, and gelatin (I’m a vegetarian and fat free yogurt almost always has gelatin).

What’s the calorie/fat gram count I should be looking for in a “regular” yogurt?

-- Anonymous
Via the blog

I'll address regular yogurt in a second, but allow me to first recommend nonfat Greek yogurt to you as an alternative.
Its texture is thick and creamy, it is gelatin-free, and it tastes much better than standard fat-free yogurt.

On its own, it can be a bit of an acquired taste -- it is rather tart -- but it is the perfect base for a homemade oat, fruit, and flaxseed parfait.

Let's focus on your actual question, though, which is how to spot healthy yogurts at the supermarket.

The first thing may sound odd, but I must say it -- buy yogurt.

In other words, forget about recent products that also include an additional small container of M&M's or crushed Oreos, contributing nothing but empty calories.

The overwhelming majority of yogurts -- unless they are specifically low-carb or low-sugar -- will fall between 120 and 200 calories, so finding a good yogurt has more to do with other values on the label.

First, look at saturated fat.

Aim for no more than 3 grams per serving.

Sugar is another important value to keep an eye on. Since milk-based yogurts contain lactose -- a naturally-occurring sugar -- even plain, unsweetened varieties will contain 12 - 16 grams per serving.

When buying flavored yogurts, look for no more than 8 additional grams (two teaspoons) of sugar .

Some yogurts contain an additional 16 grams of sugar -- that's equivalent to buying plain yogurt and pouring in slightly more than a tablespoon of sugar!

Don't be fooled by "fruit on the bottom" yogurts -- you are better off buying fruit and mixing it in yourself.

Ideally, yogurt should really just be fermented milk. This will include certain strains of bacteria known as probiotics.

Probiotics are living microbes that, research has shown, help stabilize gut flora and strengthen our immune system.

Despite some marketing claims, they do not prevent or revert any diseases!

In any case, healthy as they are, many probiotics are present prior to yogurt undergoing pasteurization, so although they are listed on the label, you aren't ingesting any.

One way to guarantee that you are getting probiotics added after heat treatment is to read the label.

Either look for the words "live active cultures" and/or make sure the bacteria names come after all the ingredients are listed.

Keep in mind, though, that labels do not tell us just how many of these bacteria are present.

In other words, live and active cultures are a great bonus in yogurt, but until more information is revealed on food labels, we don't know exactly how great of a deal -- or not -- that is.

Also, once you start seeing modified corn starch, high fructose corn syrup, and a crop of other add-ons that indicate heavy processing, you might as well eat chocolate pudding.

As for low-carb varieties, I find it discouraging that people would snub a healthy, wholesome food like yogurt for an artificial version injected with Splenda.

My pick? Low-fat (2%) Greek yogurt.

After you taste it, I highly doubt you'll ever consider buying another brand of yogurt again.

You Ask, I Answer: Yogurt Parfaits

I had a Starbucks yogurt and fruit parfait this morning. It also has granola. I saw that it has 38 grams of sugar. Is that too much to have at breakfast? What should my maximum intake be for one day?

-- Patricia Roebuck
New York, NY

The combination of fruit, granola, and yogurt sounds very healthy. And, with the right ingredients, it can be. However, don’t forget that even healthy food has calories.

An 8.5 ounce Starbucks yogurt-fruit-granola parfait provides 320 calories and 4 grams of fat. Ironically, a yogurt parfait at McDonald’s is approximately half the size and only provides 160 calories and 2 grams of fat.

The 38 grams of sugar you saw noted for this parfait are a little misleading, since that number combines naturally occurring as well as added sugars. As far as healthy intakes are concerned, you only really need to be concerned with added sugars.

For example, yogurt naturally has lactose, or milk sugar. Even plain, unflavored yogurt will have approximately 10 or 12 grams of sugar per 8 ounce serving.

I suspect these parfaits are made with flavored yogurt, though, which contains added sugar. I would estimate the flavored yogurt is providing 15 grams (or almost 4 teaspoons’ worth) of added sugar.

On the bright side, it seems to me that the fruits used in this parfait are fresh, as opposed to sugary jam, so in their case we are also talking about naturally-occurring sugars.

If anything, the one ingredient to watch for is granola. Although it has long been associated with good health and clean living, granola is actually refined grains with sugar.

Does that mean you should you avoid it at all costs? No. However, a lot of people seem to believe granola is a health food, which it isn’t. After all, a Starbucks parfait only contributes 1 gram of fiber to your diet.

This is not to say that everything you eat needs to be high in fiber. However, don't make the mistake of thinking that your granola parfait counts as a serving of whole grains.

You should aim to have no more than 40 grams of added sugar a day. There are currently bills floating around Congress that would differentiate natural versus added sugars on food labels, which I think is a wonderful idea.

I personally find Starbucks’ and McDonald’s parfaits a bit too sweet for my palate. I prefer to make my own with non-fat Greek yogurt, fresh fruits, uncooked oatmeal, and a tablespoon of flaxseed meal.

Speaking With...: Marion Nestle

Considering who my first interviewee is, I could not be more thrilled to introduce the new "Speaking With..." section.

Marion Nestle, Paulette Goddard Professor of Nutrition, Food Studies, and Public Health at New York University's Steinhardt School of Culture, Education, and Human Development, is a world-renowned nutrition and food guru. If the subject is broached, you are bound to find at least one quote from her (often as the voice of reason).

Armed with an MPH in public health nutrition and a Ph.D. in molecular biology, Dr. Nestle is able to approach nutrition from a multitude of angles and consider its implications not only on human health, but also the environment and economy.

Over the past four years, she has released the following books:

Taking Sides: Clashing Views on Controversial Issues in Food and Nutrition (2003)
Food Politics: How the Food Industry Influences Nutrition and Health (2003; out on paperback on October 15, 2007)
Safe Food: Bacteria, Biotechnology, and Bioterrorism (2004)
What to Eat (2006)

Earlier this year, she debuted in cyberspace with her own blog, which has been a Small Bites "recommended link" since its inception.

Dr. Nestle was also featured in Morgan Spurlock's highly acclaimed documentary SuperSize Me! (she was the one producers turned to when they needed someone to define the word "Calorie").

Now, she sits down with Small Bites for an exclusive interview.

Do you find it frustrating that simple advice like "eat more fruits and vegetables" can be twisted by food companies to sell fruit-on-the-bottom yogurt, frozen vegetables smothered in cheese sauce, and apple slices "buddied up" with small containers of caramel or chocolate for dipping?

Frustrating? No, I think it’s unimaginative.

These additions are basic marketing strategies. The big profits in the food industry are in “added value,” which is what you do when you add fruit to yogurt and caramel sauce to apple slices.

Fruits and vegetables are difficult to brand--one head of cauliflower is much like another—so the profit margins are low.

I like to ask: why do all foods have to be sweet? Foods have so many marvelous flavors and textures. It’s a shame that the only thing food marketers can get anyone to buy is cloyingly sweet (or salty).

Your career has literally taken you all over the world. Apart from smaller portions, what do you think people in the United States can learn from other societies in terms of how they approach eating and nutrition?

People in many other countries have such different attitudes about food. For one thing, they don’t think all foods have to be sweet. For another, they eat way smaller portions.

The marketing of food is so much quieter—you don’t see as much advertising or absurd health claims on food packages. That is changing, of course. I am just back from Australia where I could not believe the amount of Shrek marketing. Supermarkets and McDonald’s outlets were covered with pictures of Shrek—on the junkiest foods imaginable.

Looking at obesity and smoking as public health issues, why do you think smoking has become something people increasingly look down on, whereas obesity often brings along issues of victimization, helplesness, and boundaries?

If a person lights up a cigarette at a party, his/her friends will have no qualms telling them it's gross and unhealthy, but if someone goes out to dinner with friends and orders a double cheeseburger with French fries, it's considered horribly rude and inappropriate to suggest they consider forgoing the cheese, or replacing the French fries with a baked potato.

Food isn’t tobacco. The message for tobacco is simple: don’t smoke. The public health goal is also simple: put tobacco companies out of business. I don’t know anyone who wants to put food companies out of business. Food isn’t poison. We have to eat.

The issues are what to eat and how much. There is so much evidence now that factors in the environment encourage people to eat more food, more often, in larger amounts. It isn’t enough to say that people should just exercise personal responsibility and say no to food.

We need to change the food environment to make it easier for people to eat more healthfully.

Do you think part of the health crisis in this country relates to the line between "junk food" and "health food" becoming dangerously blurred? For example, a "healthy" protein bar can deliver 100% of vitamins and minerals as well as 350 calories, 50% of one's daily saturated fat limit and 20% of the maximum sodium recommendation.

Meanwhile, sugary cereals made with whole grains have gone mainstream, sushi rolls are drowning in mayonnaise and contain deep fried fish, and flavored waters with as much sugar as a can of soda are marketed as health drinks.

We are back to marketing again. Remember: the American food supply provides 3,900 calories a day for every man, woman, and child in the country—roughly twice average need. Even people who overeat have limits on what they can take in.

So the food industry is hugely competitive. Under our investment system, it not only has to make profits; it must grow those profits every 90 days. So the food industry is basically stagnant with one exception: foods perceived as healthy.

If you can take the trans fat out of your junk food, add vitamins or antioxidants, or add a bit of whole grains, you can market it as “healthy.” Will doing this really help people improve their health? I’m skeptical.

What is your take on food addiction? Can some people truly be addicted to sugar and flour in the same way they can develop a physiological need for caffeine?

I don’t like to use the word “addiction” to refer to food. Food gives us life. We can’t live without it.

The research says that food stimulates the same pleasure centers as addictive drugs but not nearly to the same degree. And careful research on people claiming that they were addicted to chocolate, for example, could not find anything in chocolate to which anyone could be dependent.

People just love eating chocolate, which doesn’t seem like addiction to me.

Let's fast forward a year. Do you think Alli will continue to be a best-seller?

MN: I don’t have a crystal ball but my guess is that sales will decline when people discover that they don’t lose as much weight with it as they had hoped. Alli just forces people to eat less fat (because the consequences of overeating fat are unpleasant, not to say embarrassing).

But it’s easy to compensate for those calories with carbohydrates. And when it comes to body weight, it’s calories that count—no matter where they come from.

I want to once again thank Marion Nestle for granting me this interview, especially considering her busy schedule.

For the past few months (in between conferences, meetings, lectures, and book tours), she has been conducting exhaustive research for her next book -- tentatively titled What Pets Eat -- which will tackle the nutrition of our pets, mainly dogs and cats.

It promises to be revealing, myth-shattering, and another success in Dr. Nestle's career.

Wolf in Sheep's Clothing: Fruit on the Bottom Yogurt

Yogurt mixed with fruit. Can’t get more nutritious than that, can you?

Well, depends on what your definition of “fruit” is.

Unfortunately, the fruit contained in “fruit on the bottom” yogurt is pure jam. In other words, take fruit, remove fiber, and add 2 tablespoons of sugar.

Consider the ingredient list for Dannon’s strawberry flavored fruit on the bottom yogurt:

“Cultured Grade A Low Fat Milk, Strawberries, Sugar, Fructose Syrup, High Fructose Corn Syrup.”

By the way – the only reason why those three sweeteners are listed separately? If they were lumped together as “sweeteners”, they would be the FIRST ingredient on the label!

Keep in mind that added sugar (in the form of fruit jelly) means more calories.

For example, a six ounce container of plain yogurt with a half cup of fresh strawberries adds up to 104 calories.

A six ounce container of strawberry flavored fruit-on-the-bottom yogurt provides 50% more calories, zero grams of fiber, and 90% less vitamin C (due to 39 less grams than yogurt mixed with fresh strawberries)

Undoubtedly, you are better off buying regular yogurt (preferably low or non-fat and without much added sugar) and adding your own fresh fruit.

If that’s inconvenient, add whole grain cereals like Grapenuts, Kashi, or Total to your yogurt to boost its fiber, vitamin, mineral, and antioxidant content.

Quick Tricks: Cutting Down on Sugar

The average adult in the United States downs between 20 and 25 teaspoons of added sugar a day, severely exceeding the recommended maximum of 10 teaspoons (40 grams).

Below, some tips to cut down on added sugar without sacrificing taste.

* When buying canned fruit, make sure it is packed in its own juices rather than an artificial, heavy syrup. Remember, fructose, the naturally-occurring sugar in fruit does not deserve the same concern as processed, refined sugar. You save: 8 grams/2 teaspoons of added sugar.

* Have regular Cheerios for breakfast and add your own dried fruits and nuts to it, rather than pouring a bowl of Honey Nut Cheerios. You save: 8 grams/2 teaspoons of added sugar per cup of cereal.

* Forego packaged salad dressings for homemade vinaigrettes (combine vinegar, the oil of your choice, and any spices and herbs that suit your mood). You save: 10 grams/2.5 teaspoons of added sugar).

* Instead of drinking a cup of Nesquik chocolate milk, mix 1 tablespoon of Hershey's chocolate syrup into a cup of skim milk. You save: 12 grams/3 teaspoons of added sugar.

* Add your own toppings (raising, nuts, cinnamon, pumpkin pie spice, vanilla extract) to plain oatmeal rather than purchasing flavored oatmeal packets. You save: 12 grams/3 teaspoons of added sugar.

* When craving chocolate, have a serving of one comprised of 85% cocoa, rather than milk chocolate. You save: 17 grams/4 teaspoons of added sugar.

* Buy plain yogurt and add your own fresh fruit to it, rather than purchasing flavored yogurt. You save: 20 grams/5 teaspoons of added sugar.

* When looking to quench your thirst, have a glass of flavored seltzer rather than one of regular soda. You save: 32 grams/8 teaspoons of added sugar.

* In a rush and need a snack bar? Forget Zone bars (17 grams/4 teaspoons of added sugar), Power Bars (18 grams/4.5 teaspoons of added sugar), and Luna Bars (11 grams/3 teaspoons of added sugar). Instead, reach for Lara Bars or Clif Nectar Bars (most of which have 0 grams of added sugar, or at most, 2 or 3 grams -- less than 1 teaspoon!)

Remember, low sugar does not always mean low calorie! Always read food labels to determine how many calories you are getting. It is still possible to overeat without having too much sugar, but a lower intake is better for our overall health.