Choose a diet moderate in sugars

Americans eat sugars in many forms. Some sugars are used as natural preservatives, thickeners, and baking aids; they are often added to foods during processing and preparation or when they are eaten.

Avoiding sugars alone will not decrease weight. To lose weight, reduce the total amount of calories from the food you eat and increase your level of physical activity.

If you wish to maintain your weight, eat increased amounts of fruits, vegetables, and grain products. For very active people with high calorie needs, sugars can be an additional source of energy. However, sugars should be used in moderation by most healthy people and sparingly by people with low calorie needs.

Sugar substitutes such as sorbitol, saccharin, and aspartame are ingredients in many foods. Most sugar substitutes do not provide significant calories and therefore may be useful in the diets of people concerned about calorie intake.

Foods containing sugar substitutes, however, may not always be lower in calories than similar products that contain sugars. Unless you reduce the total calories you eat, the use of sugar substitutes will not cause you to lose weight.

Both sugars and starches can promote tooth decay. The more often you eat foods that contain sugars and starches, and the longer these foods are in your mouth before you brush your teeth, the greater the risk for tooth decay. Regular daily dental hygiene and fluoridated water will help prevent tooth decay.

• Use sugars in moderation -- sparingly if your calorie needs are low.
• Avoid excessive snacking, brush with fluoride toothpaste, and floss your teeth regularly.
• Read the Nutrition Facts Label on foods you buy. The food label lists the content of total carbohydrate and sugars, as well as calories.

(Reprinted with permission from the United States Food and Drug Administration)

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