Rachel K. Johnson, lead author of the statement published online Monday in the American Heart Association journal Circulation, said it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation.

“Take a good hard look at your diet,” said Johnson, professor of nutrition at the University of Vermont in Burlington. “Figure out where the sources of added sugars are and think about how to cut back on that.”

She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.

The biggest culprits for the glut of sugar? Soft drinks by far, followed by candy, cakes, cookies and pies.

With about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit.

Cutting back on sugar likely won’t be easy for many people, said Lona Sandon, a dietitian at Dallas’ University of Texas Southwestern Medical Center. But you can get some hints for how to reduce sugar intake.

“I think it’s probably going to be a struggle for quite a few people,” Sandon said.

Calculating one’s sugar intake can be tricky as the government doesn’t require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious. And the U.S. Department of Agriculture has a database for the added sugar in some foods.

To check for added sugar, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label.

The heart group didn’t recommend general limits for added sugar for children; a national health survey has shown that boys ages 14 to 18 consume an eye-popping 34 teaspoons of added sugar a day.

Sandon said that parents can help lower that sugar intake by getting soda out of the house, looking at how much sugar is in their kids’ cereal and substituting snacks like cookies with popcorn.

Johnson concedes that sugar does play an important role in enhancing the taste of food, adding: “If you feel like, ‘I just can’t live with this low amount of sugar in my diet,’ then what you need to do is up your energy needs.”

In other words, she said, get moving. A man in his early 20s who walks more than three miles a day could consume about 288 calories, or about 18 teaspoons, of added sugar.

The statement says data indicates added sugar is contributing to Americans consuming too many discretionary calories — the number of calories remaining after a person eats the foods needed to meet nutrient requirements.

“We know for sure that if you are consuming excessive amounts of added sugar, you will add calories, which leads to weight gain, or you will displace other essential nutrients,” she said.

On average, most women need about 1,800 calories a day and most men need about 2,200, Johnson said.

If someone drinks their daily calorie needs in soft drinks, they will be maintaining their weight, but won’t be getting any nutrients, she said.

Wahida Karmally, nutrition director at Columbia University’s Irving Institute for Clinical and Translational Research, said that with these guidelines, it’s important to remember overall moderation. Some people, for instance, might be doing fine in their sugar consumption but are overdoing it on fat.

“I don’t want people to go back thinking if I just cut back on teaspoons of sugar I’m going to be very healthy,” she said.

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As Dr. Sears describes in his most recent book, Toxic Fat, “If you are fat, it’s not your fault. The problem is not lack of willpower, but the activation of otherwise silent genes.”

Dr. Sears says, “The newest research indicates that there is a strong genetic tendency to gain weight if hunger signals going to the brain are not adequately suppressed. About 75% of the US population has this genetic predisposition.”

Author of The New York Times #1 bestseller, The Zone, Dr. Sears says, “It is easier to change one’s religion than to change one’s diet. Rather than telling people what to eat, it is far more productive to ask what they will eat. Usually that’s the three P’s: Pizza, Pasta, and Pastries.”

Dr. Sears explained, “This is why MedWell Foods was founded to produce functional foods like pizza, pasta, and pastries that effectively suppress appetite. The most challenging development has been the production of pastries, such as brownies and cinnamon buns.”

He said, “The key to the appetite suppression benefits is maintaining a 1-2-3 ratio of fat, protein, and carbohydrate in the MedWell products through patented food processing technology that maintains great taste coupled with significant appetite suppression.”

“MedWell is so confident of its products that that is offering a FREE MedWell 1-2-3 Cinnamon Bun for breakfast and a FREE MedWell Brownie for snack,” said Dr. Sears. “If you like the taste of these free products, then there is also included a coupon to receive a one week FREE of MedWell 1-2-3 products when ordering the 2-Week Fast Track Program consisting of breakfasts, lunches, dinners and snacks to see the power of the MedWell food technology to suppress hunger. The two weeks of meals include pizza, pasta, breads, bagels, rolls, chips, granola cookies and of course, brownies and cinnamon buns, that will satisfy taste in even the pickiest eater and suppress appetite in even the most genetically challenged.”

To request the FREE MedWell 1-2-3 Cinnamon Bun and Brownie online, go to www.MedWell123.com, click on the offer on the screen, register, enter the code: sweets4health, and you will receive it soon thereafter via UPS. You can also MedWell Customer Service at 866-633-7898 to get the same offer.

The cost of fresh MedWell 1-2-3 foods to make all of your breakfasts, lunches, dinners and the snacks for a week is $10 per day.

Books by Dr. Sears, a leading authority on hormonal responses induced by our diet, have sold more than 5 million copies in the USA and have been translated into 22 languages, providing a global platform for the introduction of MedWell 1-2-3 food products to potentially address the world-wide obesity epidemic. MedWell media contact: Brian Dobson, bd at dobsonpr.com.

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