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What Qualifies as Sweets?

Many like occasional indulgences, whether that means buying a new pair of shoes, watching a favorite movie or eating an occasional treat. However, when it comes to nutrition, it is important to know where to draw the line on those indulgences. Your body is the only one you have, so you probably want to take good care of it. The good news is that occasional food indulgences are acceptable in an overall healthy diet. You can look to the U.S. Department of Agriculture (USDA) for guidelines to help you choose healthy foods.

  1. MyPlate

    • In 1992, the USDA released food guidelines known as the Food Guide Pyramid. The top section, or tip, of the pyramid was labeled "Fats, Oils & Sweets." The reason this food category was at the small tip of the pyramid was to encourage individuals to eat these foods sparingly. The USDA replaced the Food Guide Pyramid with MyPyramid in 2005. MyPyramid no longer contained the Fats, Oils & Sweets category. However, it still cautions to avoid foods and beverages high in added sugar. In June 2011, the USDA replaced MyPyramid with MyPlate, and the warning against too much added sugar remained.

    Sweets

    • The Sweets category on the old Food Guide Pyramid referred to specific types of foods and beverages with added sugar. Syrups, jams and jellies were included; table sugar added to cereal, coffee or other foods and beverages was also included. Additionally, candy and soft drinks were part of the Sweets category.

    Empty Calories

    • The foods and beverages in the Sweets category of the old Food Guide Pyramid are high in added sugar, which increases calories in your diet. However, these foods do not contain many nutrients, such as necessary vitamins or minerals. These food and beverages are therefore often referred to as "empty calorie" foods. The USDA points out that "a small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs."

    Added Sugars

    • Many foods that contain important nutrients are also high in added sugar and therefore contain some empty calories. You can lower your empty calories by choosing foods without added sugar or low in added sugar. For example, choose canned fruit packed in natural juice, rather than fruit packed in heavy syrup. Choose dry cereals with less added sugar, instead of sugary cereals.

    Foods High in Added Sugar

    • According to the USDA, "the major food and beverage sources of added sugars for Americans are: regular soft drinks, energy drinks, and sports drinks; candy; cakes; cookies; pies and cobblers; sweet rolls, pastries, and donuts; fruit drinks, such as fruitades and fruit punch; dairy desserts, such as ice cream." Limiting your intake of these foods and beverages will help limit your added sugars, or empty calories.

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