It’s time to ditch the sugar. That’s the message from the federal government, who released a new set of dietary guidelines encouraging Americans to limit their added-sugar consumption to 10 percent of their daily caloric intake. (Natural sugars found in fruits and milk don’t count.) According to the report, added sugars currently make up about 13 percent of the average American’s total daily calorie intake. For teenagers, it’s a whopping 17 percent.
The new dietary recommendations suggest that a person who consumes 2,000 calories per day eat no more than 200 calories in added sugar. As a reference point, a 20-ounce bottle of Coke contains 240 calories in added sugar.
The report also advises consuming less than 10 percent of your total daily calories from saturated fats—which means less butter, ice cream, whole milk and red meat. But you don’t have to measure your daily cholesterol intake anymore, because research has found that high cholesterol foods like eggs cause a minimal cholesterol increase in the bloodstream. Oh, and go ahead and drink that coffee. Up to five cups a day are safe—and can even help reduce the risk of Type 2 diabetes and heart disease.
Unsurprisingly, the guidelines emphasize eating lots of vegetables, fruits, lean meat and whole grains. Now you can add coffee and eggs to that list—guilt-free.