At EatingWell, we certainly believe that all foods fit into a healthy lifestyle and added sugars can be enjoyed in moderation. However, many of us are eating way more added sugars than we realize. In the United States, the average adult eats 17 teaspoons (68 grams) of added sugar per day—significantly more than the American Heart Association's recommended daily max of 6 teaspoons for females and 9 for males. Added sugars are found in more obvious sweetened foods, like desserts and soft drinks, but they can also add up quite a bit in more unexpected foods, like crackers, prepared foods, sauces and condiments. Natural sugars are found in fruits, vegetables and unsweetened dairy, foods that also contain vitamins, minerals, protein and fiber and can have a positive impact on our health, while added sugars have no nutritional benefit. While many people associate excess added sugar intake with an increased risk of weight gain and type 2 diabetes, growing research also links excess added sugar intake with an increased risk of high blood pressure and heart disease.
In this seven-day plan, limit added sugars for the week while focusing on nutrients that support heart health and lower blood pressure, like potassium-rich foods, healthy fats and plenty of fiber. Additionally, losing around 5 to 10 pounds is linked to improved blood pressure, so we set this plan at 1,500 calories a day, which is a level where most people will lose weight. If you have other calorie needs, we included modifications for 1,200 and 2,000 calories per day.
Daily Totals: 1,496 calories, 73g fat, 89g protein, 134g carbohydrate, 33g fiber, 1,766mg sodium
To make it 1,200 calories: Reduce to 15 almonds at A.M. snack plus omit apple at lunch and kefir at P.M. snack.
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the apple at lunch.
Daily Totals: 1,524 calories, 62g fat, 79g protein, 176g carbohydrate, 30g fiber, 972mg sodium
To make it 1,200 calories: Change breakfast to 1 serving Strawberry-Pineapple Smoothie, change A.M. snack to 1/4 cup sliced cucumber and change P.M. snack to 1/4 cup blueberries.
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, increase to 1 cup edamame in pods at A.M. snack, add 1 medium apple to lunch and increase to 20 walnut halves at P.M. snack.
Daily Totals: 1,499 calories, 67g fat, 65g protein, 170g carbohydrate, 34g fiber, 1,153mg sodium
To make it 1,200 calories: Reduce to 1 Tbsp. slivered almonds at breakfast, change P.M. snack to 1 plum and omit baguette at dinner.
To make it 2,000 calories: Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter, add 1 medium orange to lunch and increase to 30 almonds and add 1 medium banana to P.M. snack.
Daily Totals: 1,508 calories, 68g fat, 75g protein, 162g carbohydrate, 31g fiber, 1,168mg sodium
To make it 1,200 calories: Change breakfast to 1 serving Strawberry-Pineapple Smoothie, change A.M. snack to 1/4 cup blackberries and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 1 plum to lunch, add 2 Tbsp. natural peanut butter to the apple at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,512 calories, 65g fat, 76g protein, 165g carbohydrate, 30g fiber, 1,179mg sodium
To make it 1,200 calories: Reduce to 1 Tbsp. slivered almonds at breakfast and change P.M. snack to 1 plum.
To make it 2,000 calories: Increase to 1/2 cup blueberries and add 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Daily Totals: 1,499 calories, 74g fat, 80g protein, 145g carbohydrate, 32g fiber, 1,245mg sodium
To make it 1,200 calories: Change A.M. snack to 1/4 cup blueberries and omit kefir at P.M. snack.
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1 plum to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Daily Totals: 1,511 calories, 76g fat, 91g protein, 129g carbohydrate, 31g fiber, 1,904mg sodium
To make it 1,200 calories: Omit kefir at A.M. snack and change P.M. snack to 1/3 cup raspberries.
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus add 1/2 an avocado, sliced, to dinner.
