It seems prefer these days everyone is an experienced on sugars, however Health Canada’s brand-new labeling regulations say that a total of up to 20% of your day-to-day value from sugars ( including both natural and also added) is continuous with a healthy eating pattern.

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For some, that might sound favor the majority of sugars.

That’s precisely why I am so thrilbrought about be taking part in the Canadian Sugar Institute (CSI) #SweetSpotChallenge

The goal of the challenge is simple, to demonstrate exactly how that 20% DV intake of sugars ( from all sources) really have the right to fit seamlessly right into a healthy and balanced dietary pattern.

To prove this point, The day of eating food selection I developed below includes 2,000 calories and 100 grams of sugar (at 4 calories per gram, that totals 400 calories which meets Health Canada’s 20% value)

Before We Get Started ( Disclaimer)

Today’s post is funded by the dietitians at the Canadian Sugar Institute, of which I am a previous intern.

I have actually been compensated monetarily and also with groceries for today’s write-up.

With that out of the way, let’s obtain started!

#SweetSpotChalenge Menu


Quaker prompt oats, apple & cinnamon 1 packet

½ avocado

1 banana, medium

1/4 tbsp organic peanut butter


Afternoon Snack

Granola Bar – All bran

Unsweetened soy milk, 1 cup


1 tool Sweet potato

100 grams atlantic salmon

1.5 tbsp maple syrup


Evening Snack

28 almonds, raw

0% Greek yogurt, vanilla 1 cup


1 cup cooked brvery own Rice

100 grams chicken breast

1 cup broccoli

2 tbsp teriyaki sauce

1 cup raspberries ( not pictured)


Nutrient Synopsis

Based on analysis from Canadian Nutrient Data database

Calories: 2017 kcal

Carbohydrate: 243 grams

Total Sugars: 99 grams

Fibre: 42 grams

Fat: 66 grams

Saturated: 7 grams

Protein: 117 grams

Sodium: 1441 mg


Final Thoughts

Health Canada’s brand-new regulations are not meant to scare you of sugar(s), nor are they informing you just how much sugar(s) you have to consume.

Instead, the regulations are meant to tell you how a lot sugar(s) often tends to be consumed as part of a healthy and balanced, balanced dietary pattern.

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as I’ve prcooktop above, you have the right to consume sugar(s) at this 20% DV level while enjoying a varied, healthy and balanced, and also balanced menu.