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    Sugar Reduction

    Less sugar = more energy + clearer head.

    How much added sugar

    • Heart Assn limit: 25g/day (women), 36g/day (men).
    • Average American: 75g/day.
    • 1 can of regular soda = 39g (already over).
    • Natural sugar in fruit ≠ added sugar — fruit OK.
    • Read "added sugars" line on Nutrition Facts label.

    Hidden sugar sources

    • Flavored yogurt — 20-30g per cup. Choose plain.
    • Granola bars — 12-20g.
    • Pasta sauce — 10g per ½ cup.
    • BBQ sauce, ketchup — 4-6g per Tbsp.
    • Salad dressing — 3-5g per Tbsp.
    • Bread, crackers — sneaky.
    • Coffee drinks — Frappuccinos 60g+.

    55+ sugar names on labels

    • Cane sugar, brown sugar, raw sugar.
    • High fructose corn syrup, corn syrup.
    • Dextrose, fructose, glucose, sucrose, maltose.
    • Agave, honey, maple syrup, molasses.
    • Fruit juice concentrate, evaporated cane juice.
    • Anything ending in "-ose" = sugar.

    Easy swaps

    • Plain Greek yogurt + berries instead of fruit-on-the-bottom.
    • Sparkling water instead of soda.
    • Whole fruit instead of fruit juice.
    • Dark chocolate (70%+) instead of milk chocolate.
    • Cinnamon in coffee instead of sugar.
    • Steel-cut oats instead of flavored instant.

    Diabetes risk

    25%+ of seniors 65+ have diabetes. Another 50% have prediabetes. Cutting added sugar is the #1 preventive step. Free A1C blood test through Medicare annual wellness visit. Catch it early.