It seems choose these days everyone is an expert on sugars, yet Health Canada’s brand-new labeling regulations say the a total of as much as 20% the your day-to-day value from street ( consisting of both natural and also added) is regular with a healthy eating pattern.

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For some, that might sound choose a the majority of sugars.

That’s exactly why i am so thrilled to be taking component in the Canadian street Institute (CSI) #SweetSpotChallenge

The score of the difficulty is simple, to demonstrate how that 20% DV entry of street ( from all sources) really deserve to fit seamlessly into a healthy and balanced dietary pattern.

To prove this point, The day of eating menu I created below contains 2,000 calories and 100 grams of sugar (at 4 calories per gram, that totals 400 calorie which meets wellness Canada’s 20% value)

Before We acquire Started ( Disclaimer)

Today’s short article is funded by the dietitians in ~ the Canadian sugar Institute, the which ns am a former intern.

I have been compensated monetarily and with groceries because that today’s post.

With that the end of the way, let’s acquire started!

#SweetSpotChalenge Menu


Quaker prompt oats, to apologize & cinnamon 1 packet

½ avocado

1 banana, medium

1/4 tbsp herbal peanut butter


Afternoon Snack

Granola Bar – every bran

Unsweetened soybean beans 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 cook brown Rice

100 grams chicken breast

1 cup broccoli

2 tbsp teriyaki sauce

1 cup raspberries ( not pictured)


Nutrient an introduction

Based on analysis from Canadian Nutrient document 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 room not expected to scare you the sugar(s), nor are they telling you how much sugar(s) you have to consume.

Instead, the regulations room meant come tell you just how much sugar(s) has tendency to be spend as component of a healthy, well balanced dietary pattern.

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as I’ve proven above, you can consume sugar(s) at this 20% DV level while enjoy it a diverse, healthy, and also balanced menu.