Less Sugar, More Protein

• According to the American Heart Association (AHA), the average American consumes about 318 calories worth of sugar daily, which is about three times the recommended amount of 100 to 150 calories per day from sugar. The AHA found that the majority of these extra calories come from liquid sugars such as soft drinks and juices. Sugar consumption contributes to obesity, diabetes and heart disease. A diet high in protein can help maintain healthy muscles, bones, skin, hair and blood.
  
  

Low Sugar Foods

• Many foods are low in sugar and high in nutritional value. Foods low in sugar are vegetables, fruit, lean meats, whole grains like quinoa and brown rice and low fat dairy products like milk and yogurt. Natural sugars found in fruit and dairy products are not the same as added sugars found in cake, cereal, chocolate, cookies and ice cream. Natural sugars should not be included in daily sugar intake totals. Added sugars should be eliminated as much as possible, or at the very least, replaced with sugar-free or sugar substitute varieties. The American Heart Association recommends limiting sugar intake to under 25 grams per day.
  
  

High Protein Foods

• Protein is essential to good health, helps the body build muscle and burns fat. The best sources of protein are lean cuts of meat such as fish, eggs, chicken and turkey. Beans, nuts, whole grains, skim milk and low-fat yogurt are other good sources. For vegetarians, or those with dietary restrictions, soy or whey protein powder supplements are a good choice. If you use supplements, choose those low in carbohydrates, sugar, sodium and cholesterol. Other sources of protein are pork, beef and whole milk; however, these foods are higher in fat and calories and should be eaten in moderation. The U.S.D.A. recommends two to three servings a day.
  
  

Low Sugar, High Protein Diet

• Examples of low sugar, high protein breakfast foods include eggs, turkey bacon, whole wheat bagels, oatmeal and fresh fruit. Lunches could include such foods as a tuna sandwich or grilled chicken and spinach salad. Dinner might include salmon with fresh vegetables and brown rice, whole wheat pasta with turkey sausage and fresh marinara sauce or hearty beef vegetable soup. Healthy snacks include apples, celery with peanut butter, low fat cheese, whole grain crackers, hummus or yogurt.