Added Sugars- Beware!

How can I avoid added sugars?
One way to avoid these sugars is to read the ingredient lists on food labels.

Look for these ingredients as added sugars:⁵

Brown sugar Corn sweetener Corn syrup Dextrose Fructose Fruit juice concentrates Glucose High-fructose corn syrup Honey

Invert sugar Lactose Maltose Malt Syrup Molasses Raw sugar Sucrose Sugar Syrup

If you see any of these in the ingredient list, you know the food has added sugars. The closer to the top of the list, the more of that sugar is in the food.

Breakfast in your diet

The International Food Information Council (IFIC) Foundation’s 2008 Food & Health Survey found that ninety-two percent of Americans agree that breakfast is an important meal to achieve a healthful diet, but less than half (46 percent) report eating breakfast every day. Breakfast can be a great be way to boost your energy to get through the day and help with weight management.

“Many consumers are looking for ways to be healthy and gain more energy throughout their day, yet few eat breakfast,” says Jennifer Schleman, IFIC Foundation Director of Public Outreach. “A growing body of research shows the benefits of eating breakfast include weight management, increased cognitive skills, and better overall health.”

Of course, some things are easier said than done, but the International Food Information (IFIC) Foundation has resources to help consumers eat a healthful breakfast—all year long!

Features on IFIC.org include the following Breakfast and Health-related offerings:

Ø Breakfast Can Fuel Your Empty Tank—More energy, better brain power—let’s explore the benefits of eating breakfast and the role this healthful habit can play in weight management and boosting brain power.

Make a Cake Low Calorie

Male an easy low calorie cake recipe.

Mix one box of chocolate cake mix with 12 oz of Diet Coke. That is it, no other ingredients. Bake as directed on the cake box for regular recipe. The cake turns our very moist, frosting is optional.

If you like a vanilla cake instead use Diet 7 up.

CDC; Loseweight

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.¹

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Even Modest Weight Loss Can Mean Big Benefits

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.¹

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.

In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.

Want to learn more?

Getting Started
Check out our step-by-step guide to help you get on the road to weight loss and better health.

Improving Your Eating Habits
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you not hungry and skipping meals (or maybe just breakfast).

Keeping the Weight Off
Losing weight is the first step. Once you've lost weight, you'll want to learn how to keep it off.

How many calories can I burn in an hour?

Being active — either through physical activity or through a formal exercise program — is an essential component of a weight-loss program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

Whatever activity you choose, the key is to commit to doing it regularly. Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat.

This chart shows the estimated number of calories burned while performing a variety of exercises for one hour. Calorie expenditure varies widely depending on the exercise, intensity level and individual.

Activity (one-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	511	637	763
Aerobics, low impact	365	455	545
Aerobics, water	292	364	436
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling, <>	292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Football, touch, flag, general	584	728	872
Golfing, carrying clubs	329	410	491
Hiking	438	546	654
Ice skating	511	637	763
Jogging, 5 mph	584	728	872
Racquetball, casual, general	511	637	763
Rollerblading	913	1,138	1,363
Rope jumping	730	910	1,090
Rowing, stationary	511	637	763
Running, 8 mph	986	1,229	1,472
Skiing, cross-country	511	637	763
Skiing, downhill	365	455	545
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming, laps	511	637	763
Tae kwon do	730	910	1,090
Tai chi	292	364	436
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	183	228	273
Walking, 3.5 mph	277	346	414
Weightlifting, free weight, Nautilus or universal type	219	273	327

Source: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien, WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504. Mayo Clinic.