This document discusses sugar consumption and ways to reduce sugar intake. It recommends limiting sweets to 40 grams per day and provides tips for reducing sugar in family diets such as eating whole foods, drinking water instead of soda, serving low-sugar cereals, and limiting desserts. It also presents a recipe for oatmeal with pumpkin that provides carotenoids and recommends getting these nutrients from whole foods like pumpkin rather than supplements.

1. October 2009
Fall is fast approaching and October means
Halloween celebrations and trick or treating.
FRUIT OF THE MONTH
Candy abounds this month and we need to make
sure we are being watchful over the amount of
PUMPKIN
sugar we are consuming. Remember that 4
grams of sugar equals 1 teaspoon. You can do
the quick math and see how much sugar you are
consuming in one day. Many nutritionists say
you should limit sweets (excluding dairy and
fruit) to 40 grams a day.
Fall starts the cold and flu season and we need
to do everything we can to build up a strong
immune system. Eat lots of fruits and Pumpkin may be the greatest single source of
vegetables, get plenty of rest and water and take bioavailable carotenoids. (Bioavailable means that a
your Juice Plus+ to bridge the nutritional gap. nutrient is in a form that our bodies can readily use.)
Carotenoids are yellow, orange, and red pigments
synthesized by plants. The most common carotenoids
in North American diets are alpha-carotene, beta-
FAKE SUGAR = FAKE DIETING carotene, beta-cryptoxanthin, lutein, zeaxanthin, and
lycopene.
Scientists have found more that thirty different
carotenoids in human blood and breast milk. They're
found concentrated in different tissues throughout our
bodies. They help our immune system work properly,
protect our cells from oxidative stress, and probably
Every one reaches for the "fake" sugar when we are trying play a major role in shielding our skin and eyes from
to lose a few pounds, or keep our weight under control. the effects of ultraviolet light.
Does it work?
The research shows the opposite, that fake sugars may Carotenoids in pumpkins are important in helping our
increase your craving for sweet foods and cause you to eat bodies fight disease. In a host of studies, higher blood-
larger servings than foods using real sugar. There is levels of cartenoids are associated with lower levels of
evidence that our bodies don't accurately recognize many chronic diseases like: atherosclerosis, colon
calories from sweet foods when they are sweetened with
fake sugars, and we end up consuming way more before
cancer and cataracts, to name a few.
we feel full.
Well, you say, "I don't eat pumpkin, I'll just buy some
Whenever we eat or drink sweet foods, we need to be carotenoid pills at the drug store". WRONG! Important
extra conscious of calories . At SuperFoodsRx, we
encourage every one to use natural, unprocessed brown
studies also show that the very best, and safest, way to
sugar whenever they'd like to add a little sweetness to their get carotenoids into our system is from consuming
food. You'll be surprised how little you'll need! whole foods rich in this vital nutrient.
Also, keep in mind that when we fill-up on processed,
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sweetened foods we can crowd out nutrient-rich whole
foods which should be included in every balanced diet.
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2. THE SUGAR AVALANCHE RECIPE OF THE MONTH
Survival Techniques for your Family Oatmeal with Pumpkin
Kids are drawn to sugar like bees to honey!
1 cup nonfat milk (optional: soy or almond milk)
It can be a daunting challenge to keep the menacing 2 teaspoons brown sugar
sweet white avalanche at bay, but it’s a battle well ¼ cup canned pumpkin
worth fighting. "According to a study by the USDA,
1 teaspoon pure vanilla extract
people who eat diets high in added sugars get less
calcium, fiber, folate, vitamins (A, C, and E), zinc, ¼ teaspoon cinnamon or pumpkin pie spice
magnesium, iron, and other nutrients than people 1 cup old-fashioned oats
whose diets contain less added sugar. They also 2 teaspoons peanut butter or other nut butter
consume fewer fruits and vegetables." Sugary foods (optional)
not only displace more nutritious foods in a child's
Dried fruit and nuts (optional)
diet, but their excessive sweetness make it difficult
for kids to then enjoy the natural flavors of healthier
offerings. In a small saucepan combine the milk, pumpkin,
vanilla and spice. Bring to a gentle boil and stir in
Here are some practical tips to reduce the the oatmeal. Reduce the heat and simmer for 2 to
sugar in your family’s diet: 3 minutes, until the oatmeal is soft and creamy.
 Eat foods as closely as they occur in nature, and Stir in the peanut butter, if using.
avoid foods made in a factory whenever possible. For
snacks, be prepared with fresh fruit, vegetables, nuts,
and whole grains instead of packaged food. Spoon the oatmeal into bowls, sprinkle with dried
 Make water your family’s main beverage. Only allow
fruit, nuts and brown sugar to taste.
sodas and sugary drinks on special occasions or Adapted from Deceptively Delicious by Jessica Seinfeld
parties, but not as a daily menu item. When eating out,
give your child a choice between soda or dessert but
not both. Keep in mind that a 12 oz. soda typically
packs a whopping 40 grams of sugar. Few of us can
afford these additional calories, even children.
 Serve unsweetened or cereals low in sugar (4 or 5
grams per serving) and add fresh or dried fruit for
sweetness. Some popular cereals contain as much as
15 grams of sugar in just one serving! While your child
might get an irresistible bobble head movie character
in the enticing box, he ingests the equivalent of nearly
4 sugar packets. (There are 4 grams of sugar in one
packet.) In contrast, plain oatmeal has 1 gram of
naturally occurring sugar. Offer sliced bananas,
raisins, or fresh blueberries to sweeten.
 Limit desserts to one per day. If your child is too young
to know about dessert, skip it altogether. Don’t Let Nutrition Be Your Blind Spot
Juice Plus+ helps fill the gap between what we should
eat and what we actually eat.
 Reduce sugar in recipes. Sugar can often be reduced Juice Plus+ is the convenient way to add more
by half in most cookie recipes. nutrition from fruits and vegetables to your diet,
everyday. With 7 different fruits and 10 different
 Divide a bag of candy into two servings, and save half vegetables and grains we like to call it “the next best
thing to fruits and vegetables.”
for the next day.
SuperFoods Rx