The current Dietary Guidelines recommend limiting added sugars to 10% or less of daily calories. This would be 200 calories (50 grams or about 4 tablespoons sugar) if eating 2,000 calories a day.

Sugars can be naturally occurring or added. For example, a can of peaches in syrup contains natural sugars from the fruit and added sugars from the syrup.

Watch for added sugars in foods like cereal, crackers, flavored oatmeal, granola and protein bars, pasta sauce, flavored yogurt, and condiments such as ketchup and barbeque sauce.

Read ingredient lists on labels for cane sugar, corn syrup, high-fructose corn syrup, raw sugar, honey, and brown sugar. The higher these sugars appear on the list, the more is in the food.

Nutrition Facts labels show total and added sugars. For example, chocolate milk has 26 grams of sugar per 8 ounce serving, including 15 grams of added sugar and 11 grams of natural sugar (lactose). In comparison, white milk does not have added sugars.

To eat less added sugar, avoid or reduce sugar-sweetened beverages such as soda, energy drinks, and sweetened coffees, which account for one quarter of added sugars in the American diet. Desserts and sweet snacks make up 19% of the added sugars. Make small changes each day to reduce added sugar intake.

Source: Dietary Guidelines for Americans, go.iastate.edu/BW0AZJ