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Many Grams of Sugar Per Day You Should Eat

Here's how to stay beneath your sugar limit and still enjoy three meals, two snacks and a dessert.

Kick off your day with a loaded mealtime burrito.
2 tsp. olive oil: 0 g sugar2 c. chopped broccoli: 3 g2 large eggs: 1.6 g½ c. weary black beans: 2 g1 (10-inch) whole-grain flour tortillas: 2 g, depending on the brand½ c. grated cheddar cheese: .3 g¼ c. cilantro vegetation: 0 g
TOTAL SUGARS: 8.9 g
(157 calories, 11 g total fat, 368 mg sodium, 13 g carbohydrates, 17 g protein)

SNACK: APPLE in addition to PEANUT BUTTER
For your mid-morning snack, gobble up a quantity of apples dipped in peanut or almond butter.
1 apple: 15 g sugar2 tbsp. peanut or almond butter: 3 g
TOTAL SUGARS: 18 g
(266 calories, 16.3 g total fat, 6 mg sodium, 27 g carbohydrates, 8.4 g protein)


For lunch, try a delicious and filling kale and chicken salad.
1 handful kale: 0 g sugar1/4 c. chop cabbage: 0.7 g2 tbsp. diced cucumber: 0.2 g2 tbsp. diced tomato: 1 g2 tbsp. chopped snap peas: 1 g1 tbsp. packed cilantro: 0 g1 (4 oz.) cooked and diced gutless chicken breast: 0 g
For the dressing, coalesce the following:
2 tbsp. extra-virgin jade oil: 0 g1 tbsp. apple cider vinegar: 0.2 gdash of salt and pepper: 0 g
TOTAL SUGARS: 3.1 g
(Salad: 352 calories, 15 g full amount fat, 339 mg sodium, 13 g carbohydrates, 41 g protein; Dressing: 132 calories, 11 g total fat, 235 mg sodium, 7 g carbohydrates, 4 g protein)

Snack time again! This brittle treat is more than satisfying.
5 celery stalks: 1.5 g sugar1 tbsp. hummus: 0 g
full amount SUGARS: 1.5 g
(40 calories, 1.6 g total fat, 127 mg sodium, 4.6 g carbohydrates, 8 g protein)

DINNER: SALMON WITH MANGO AND LIME SALSA
Ready for dinner? This salmon with mango and lime salsa instructions is full of flavor and omega-3s.
1 (6-oz.) skinless salmon fillet: 0 g sugarsalt and pepper: 0 g1 tsp. olive oil: 0 g
For the salsa, combine the following:
1/4 c. dice mango: 6 g1/4 c. diced red bell pepper: 1 gzest and juice of 1 lime: 1 g2 tbsp. chopped cilantro: 0 g2 thinly sliced scallions: 0.1 g1 tsp. Sriracha: 1 g1/4 tsp. coarse salt: 0 g
TOTAL SUGARS: 9.1 g
(379 calories, 24 g total fat, 102 mg sodium, 25 g carbohydrates, 34 g protein)

You didn't think we'd skimp on dessert, did you? There's plenty of room for a sweet treat in a sugar-sensible day, too. Especially something chocolatey, like this mug cake.
2 scoops (about ½ cup) chocolate whey-protein powder: 3 g sugar2 tbsp. unsweetened cocoa powder: 0 g1/2 tbsp. semisweet russet chips: 2 g2 large eggs: .4 g1/4 c. applesauce (no sugar added): 4 gvegetable oil cooking spray: 0 g
TOTAL SUGARS: 9.4 g
(131 calories, 6 g total fat, 94 mg sodium, 10 g carbohydrates, 13 g protein)

GRAND TOTAL
See? You really can have a filling breakfast, have lunch and dinner, plus two snacks and dessert, for a impressive total of exactly 50 grams of sugar. Sweet!




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