Are you watching your sugar intake?  Added sugars can be found in many products. Of course the usual suspects include candies, sweets and sugar sweetened beverages such as soda, but added sugars can be found in many other foods including whole wheat bread and greek yogurt.  This doesn’t mean that you need to raid your refrigerator and toss your Chobani, though. Just be mindful of your intake. Look for key words in the ingredient list such as syrups (including high-fructose corn syrup), dextrose, fructose, invert sugar, and regular old sugar. Also, be aware of other more attractive sounding forms of sugar such as evaporated cane juice and organic raw sugar which are both still sugar.

The current guidelines for added sugars aren’t very clear, but the American Heart Association has put forth it’s own guidelines which is good to keep in mind. They recommend that females intake less than 6 teaspoons of added sugars daily, which is equivalent to 24 grams or about 100 Calories and men intake less than 9 teaspoons daily, which is equivalent to 36 grams or about 150 Calories. For frame of reference, just one 12oz can of Coca Cola has 140 Calories and 39 grams of sugar. Be mindful of sugar you add to your coffee and tea as well. A packet of sugar is equal to one teaspoon, so they can add up quickly in your morning cup of coffee.

Your best bet is to try your best to look for products that are low in sugars. Choose more naturally sweet foods such as fruit (these sugars don’t count towards the recommended total). The current nutrition label does not need to differentiate natural from added sugars, so be sure to read the ingredient list. Also, try limiting your own added sugars. Start by making your coffee yourself instead of having it pre-made at a coffee shop. You should invest in a coffee machine like a Mahlkonig grinder to have fresh and healthy coffee. Then try gradually cutting back on the amount you use.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

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