Forum | Thrive Personal Fitness » Nutrition and Diet

1. 

   berlinoise
   Member

   Hi Pamela, I've asked before about what my sugar intake should be - I've currently set mine at 95g. I don't add sugar to anything, however, I do eat lots of fruit - which is sky-high in sugar! I know this is fructose and the body has to work harder to break it down, but should I be more concerned about of my intake of added sugar rather than naturally-occurring sugar? Is there another way of lowering my intake rather than cutting back on fruit? Thanks for your help!

   Posted 1 year ago #
2. 

   Pamela
   Administrator

   That's a good question, one with many opinions and answers. My philosophy is to focus on added sugars. Fruits are good,like all things, in moderation. For a balanced diet, generally 1-2 cups per day is a good guideline (depending on your total calories). As far as added sugar, the most common guideline is 25 grams per day for women (37.5 per men) or a guideline of roughly 100 calories for women (150 calories for men) per day.
   To stay in balance, I always say variety is the key. If your diet is too heavy in fruit, look for vegetables to trade off for a serving or two of fruit per day. Or if you are low in fat in your diet, swap out a serving of fruit for a small serving of nuts.

   Posted 1 year ago #
3. 

   berlinoise
   Member

   I try no to stress about fructose too much, but I do love my fruit! Also, I don't add sugar to anything - not even to my coffee! I've been comparing our respective logs on DB, and have noticed that you're well under your sugar goal whereas I'm close to or even above mine! I love apples (for the fibre!), but my favourite varieties are Jazz and Pink Lady and both are sky-high in sugar :-( Any recommendations for low-sugar fruits? My fat intake does tend to be on the low side - I like cashews and almonds a lot, so I may include those in place of my morning serving of blueberries , at least on some days! My vegetable intake is fairly OK too - salad for lunch (salad leaves or spinach, radishes, spring onions, cucumber....) and two serving of vegetables with dinner.....It's so hard to do everything right!

   Posted 1 year ago #
4. 

   Pamela
   Administrator

   It is hard to do everything right. I don't think anyone, including myself, does it perfectly every day. :) I would look to fruits that trend on the lower end of the glycemic index-like apples. Other good choices would be cherries, pears, plums and strawberries.

   Posted 1 year ago #
5. 

   berlinoise
   Member

   No, but your food log does look good :-) I love the fruits you've listed - my particular passion being cherries :-) I like pretty much all fruit though, my nutritionist scolds me for eating too much! I think DB's adding in the sugar goal has complicated life a bit - how do you differentiate between added sugar and naturally-occurring sugar like fructose and lactose?

   Posted 1 year ago #
6. 

   Pamela
   Administrator

   I try to differentiate up front by reading labels. If I am eating something without added sugar then I have a pretty good idea that the numbers on the Daily Burn sugar goal are naturally occuring in the foods I am eating. Yes, I think sometimes all those numbers can make a person crazy. :) To much data can almost be as bad as not enough.

   Posted 1 year ago #

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