SUGAR SMART Guidelines and Food List



                                                

WHO DOES THIS PLAN WORK BEST FOR?
Science has shown it - sugar is addictive. Often once you start, it can be hard to stop mindlessly munching the sweet stuff. The SUGAR SMART plan focuses on helping you kick those sugar laden foods to the backseat. This can be very beneficial to anyone wanting to really reduce their overall sugar intake and lessen the grip those foods have on your weight and your lifestyle. If you are ready to give sugars the cold shoulder - this may be the plan for you.

                   

Followed as intended, this plan can be significantly helpful for:   

● Controlling sugar cravings
● Reducing your fast food intake (and your waistline)
● Managing Diabetes, Digestive Issues, SIBO, Thyroid Issues, PCOS etc


                   

HOW DOES THE PLAN WORK?
Each day you have a range of BITES to use. You have DAILY BITES calculated from your individual profile taking into account your age, gender, height, weight and activity levels. You also have access to a bank of WEEKLY BITES and can earn extra ACTIVITY BITES should you need them. This is in addition to the items on the [0] Bite Food List that you do not need to track but certainly can if you want to follow Calories or your Macros (Protein/Fat/Carbs). Tracking secondary metrics is one of the great PRO features available to members.

                   

To help you make better meal choices - Lean protein and healthy produce choices have lower BITES scores and sugary or fast foods have higher ones. Think of it as a “throttle”. You can still have those items, but they will just cost you more, giving you a chance to stop and consider if it is something you really want.

                   

This plan's calculations focus on:

  • Calories
  • Sat Fat
  • Sugar
  • Protein

With SUGAR SMART, you have a high number of DAILY & WEEKLY BITES in comparison to other iTrackBites weight loss programs. The minimum range is 30 DAILY + 14 WEEKLY. Both daily and weekly BITES decrease as you lose weight. ACTIVITY BITES are encouraged to be earned for fun, but not used on a regular basis in addition to WEEKLY BITES.

                   

ZERO POINT FOODS

All foods, as shown on the list, are [0] BITES. While all foods still contain calories, these healthy choices do not need to be counted as long as they do not contain any ADDED SUGAR or OILS on the label. Use these to help fill you up and fill out your meals.

                   

USE YOUR POCKET GUIDE LISTINGS FOR CORRECT VALUES OF ALL [0] BITE FOODS, NON BRANDED FOOD ITEMS & ALCOHOL.

                   


HOW DO I GET THE BEST RESULTS ON THIS PLAN?
Nothing is off limits with this plan. You can still have your favorite foods but learning to choose them in moderation, make healthy ingredient swaps where you can and limit the amount of refined and processed sugars in your foods will greatly increase your chances of success.

                   

When thinking about your meals, a good rule of thumb is to have 1⁄2 meal come from healthy, non starchy vegetables as a salad or side, 1⁄4 meal in the form of whole grains, starchy vegetables or complex carbohydrates and 1⁄4 meal, a lean protein source. SUGAR SMART makes choosing those proteins easier by offering them at lower BITES.

                   

In general, focus on reducing the amount of soda, fruit juices and sweet treats you consume daily. They can still factor into your day at higher BITES or you can make the switch to a sugar free version. To help you discover lower sugar alternatives and ingredient swaps, join our SUGAR SMART group in the Community section of your app to see how other members are finding success on this plan.

                                                



SUGAR SMART ZERO BITE FOOD LIST

All foods on this list are [0] BITES - fresh, frozen or canned (drained) varieties without any ADDED sugars or oils. Naturally occurring sugars as indicated on the nutritional label are fine - they just may not be ADDED to the ingredients list. To find these items listed correctly, search exactly as shown on this list and select the 0 entry from the POCKET GUIDE results. Some items are [0] only up to the amounts listed. Any amount over that must be counted. All dried fruits are counted.

                                                
  • Alfalfa Sprouts
  • Apples, all varieties Applesauce,
  • Apricots, unsweetened
  • Artichokes
  • Artichoke Hearts
  • Arugula
  • Asparagus

  • Bamboo Shoots
  • Bananas
  • Bean Sprouts
  • Beets
  • Beet Greens
  • Berries, mixed
  • Blackberries
  • Blueberries
  • Boysenberries
  • Bok Choy
  • Broccoli
  • Broccoli Rabe
  • Broth and Bouillon
  • Brussel Sprouts (any)

  • Cabbage, all varieties
  • Cantaloupe
  • Capers
  • Carrot
  • Cauliflower
  • Celeriac
  • Celery
  • Chard, Swiss or Rainbow 
  • Chayote Squash
  • Cherries
  • Clementines
  • Chicory
  • Coleslaw Mix (cabbage and carrot only - no dressing)
  • Collard Greens
  • Cranberries, FRESH only 
  • Cucumbers
  • Currants, FRESH only 

  • Dandelion Greens
  • Dates, FRESH only
  • Daikon
  • Dragonfruit

  • Egg Whites (up to 2 ONLY) 
  • Eggplant
  • Endive
  • Escarole

  • Fennel
  • Figs, FRESH only
  • Fruit Cocktail, unsweetened 

  • Garlic
  • Ginger
  • Grapefruit
  • Grapes, all varieties
  • Grape Leaves
  • Guava
  • Green Beans                   


  • Heart of Palm
  • Honeydew
  • Horned Melon


  • Jackfruit
  • Jerusalem Artichokes (Sunchoke) 
  • Jicama
  • Kale
  • Kiwifruit
  • Kohlrabi


  • Leeks
  • Lemons
  • Lettuce, all varieties 
  • Limes                   
  • Lychee


  • Mandarin Orange 
  • Mango
  • Mangosteen 
  • Microgreens
  • Mixed Salad Greens 
  • Mulberries
  • Mung Bean Sprouts 
  • Mushrooms
  • Mustard Greens 


  • Nectarines
  • Nopales (cactus)


  • Okra
  • Onion, all varieties 
  • Oranges, all varieties 


  • Papaya
  • Passion fruit
  • Peach
  • Pear, all varieties 
  • Peppers, all varieties 
  • Persimmon
  • Pickles, unsweetened 
  • Pico de Gallo Pineapple
  • Plums
  • Pomegranate 
  • Pomelo/Pummelo 
  • Prickly Pear
  • Pumpkin


  • Radicchio
  • Radish
  • Raspberries
  • Rhubarb
  • Rutabaga


  • Sauerkraut
  • Scallions
  • Seaweed, Nori
  • Shallots
  • Snow Peas
  • Spinach, all varieties
  • Squash, all varieties
  • Starfruit
  • Strawberries
  • Sugar Snap Peas

  • Tamarinds
  • Tangelo
  • Tangerine
  • Tomatillos
  • Tomatoes, all varieties
  • Turnips
  • Turnip Greens

  • Water Chestnuts
  • Watercress
  • Watermelon

  • Zucchini

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  • Diet Soda
  • Tea
  • Coffee
  • Club Soda / Seltzer

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  • Chili/Sriracha Sauce (1tbsp) 
  • Horseradish Sauce (1tbsp)
  • Hot Sauce (1tbsp)
  • Mayo, fat free (1tbsp)
  • Mustard (1tbsp)
  • Soy Sauce (1tbsp)
  • Teriyaki Sauce (1tbsp)
  • Vinegar, all varieties (1tbsp)
  • Worcestershire Sauce (1tbsp)

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  • Creamer, fat free, sugar free (1tbsp)
  • Margarine, fat free (1tbsp)
  • Syrups, sugar free (1tbsp)
  • Whipped Topping, fat free (2tbsp)

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  • Salsa, fat free (1/2 cup)
  • Tomato Sauce, canned, no added sugars or oils (1/2 cup)
  • Tomato puree (1/4 cup)

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  • Gelatin, sugar free (1 snack cup or up to 2 servings = 1/2box prepared)