Low Sugar Food Chart

About this download

Low sugar food list printable: 10 pages with 76 entries sorted into Choose often, Limit and Choose less often, plus total sugars and carb grams for 20 everyday foods, a one page wall chart and a daily log. US Letter and A4 PDFs, plus a fillable daily log in US Letter, A4 and A5.

Sourced from the Dietary Guidelines for Americans, U.S. FDA, CDC and USDA, with every source and FDC ID listed on page 8.

NEW: fillable daily log. Write what you ate and drank, tick which tier each meal mostly came from, note a swap you tried and added sugar names you spotted on labels. Letter, A4 and A5.

The log has no targets or ranges. It is a place to write things down, not medical advice.

WHAT'S INSIDE (10 pages)

• Page 1: cover with how to read the chart, the contents and how to use it
• Pages 2 and 3: vegetables, fruit, grains, protein, dairy, drinks, sweets and snacks, sorted into Choose often, Limit and Choose less often
• Page 4: reading the Nutrition Facts label for added sugars: Total Sugars vs Added Sugars, the 50 g Daily Value, the 5% and 20% DV rule, and 24 names for added sugar
• Page 5: total sugars and total carbohydrate grams for 20 everyday foods, with serving sizes, from USDA FoodData Central
• Page 6: easy swaps and the teaspoons of sugar in common 12 ounce drinks (CDC)
• Page 7: printable grocery list sorted by store section
• Page 8: sources with links, USDA FoodData Central IDs and the full important note
• Page 9: bonus wall chart, all 76 entries in their three tiers on one page (43 Choose often, 13 Limit, 20 Choose less often)
• Page 10: daily log, also included as a fillable PDF

THE DAILY LOG

One page with the date, six meal rows (breakfast, lunch, dinner and three snacks) with what you ate and drank and a tick box for each tier, a line for a swap you tried (page 6), a line for added sugar names you spotted on labels (page 4) and space for notes. An optional readings block (time, reading, unit, note) is there only for people whose care team has asked them to check; it has no ranges or targets. The fillable log is 1 page, fillable, with type-in boxes and tick boxes. Works in the free Adobe Acrobat Reader, Chrome or Edge.

HOW TO READ IT

Three tiers: Choose often, Limit and Choose less often. Each tier has its own shape (filled, half filled, open with a line) as well as a color, so it reads clearly in black and white. The gram table shows total sugars, because USDA FoodData Central does not list added sugars for most foods.

WHAT YOU GET

This is an instant digital download. Digital download, nothing shipped. You get 5 files:

• Low-Sugar-Food-Chart_Start-Here.pdf: quick start, which file to print and which to fill in (3 pages)
• Low-Sugar-Food-Chart_US-Letter.pdf: 10 pages, 8.5 x 11 in, to print
• Low-Sugar-Food-Chart_A4.pdf: 10 pages, 210 x 297 mm, to print
• Low-Sugar-Daily-Log_Fillable_US-Letter.pdf: 1 page, fillable, 8.5 x 11 in
• Low-Sugar-Daily-Log_Fillable_A4-and-A5.zip: the fillable daily log in A4 (210 x 297 mm, 1 page) and A5 (148 x 210 mm, 1 page), plus a copy of the Start Here guide

Print at Actual size or 100%. The chart is a printable reference. The daily log comes as a separate fillable PDF and as a print page. The grocery list page is made to fill in by hand.

Works in the free Adobe Acrobat Reader, Chrome or Edge.

SOURCES

• Dietary Guidelines for Americans, 2025 to 2030 (USDA and HHS), including the Daily Servings by Calorie Level sheet
• U.S. FDA: Added Sugars on the Nutrition Facts Label; How to Understand and Use the Nutrition Facts Label
• CDC: Rethink Your Drink; Get the Facts: Added Sugars
• Harvard T.H. Chan School of Public Health, The Nutrition Source: Added Sugar
• American Diabetes Association: Non-starchy Vegetables; What is the Diabetes Plate? (carbohydrate notes)
• USDA FoodData Central (SR Legacy): total sugars and carbohydrate grams

Utility Forge Studio is not affiliated with or endorsed by USDA, HHS, the U.S. FDA, CDC, Harvard T.H. Chan School of Public Health or the American Diabetes Association.

IMPORTANT

For general education only. This chart is not medical advice and does not diagnose, treat, or prevent any condition. It is not a substitute for care from your doctor, registered dietitian, or care team. Food needs differ from person to person, especially with medications, allergies, kidney disease, or pregnancy. Talk with your healthcare provider before changing your diet. Compiled from public health sources listed on page 8. Not affiliated with or endorsed by those organizations.

If you take insulin or medicine that can lower blood sugar, ask your care team before changing what or how much you eat. Gram values are approximate, for the serving shown, from USDA FoodData Central, and show total sugars, not added sugars.

Also in the Utility Forge Studio Food List Series: Diabetes, High Fiber, Fatty Liver and Anti-Inflammatory food lists.

𝗦𝗘𝗘 𝗔𝗟𝗦𝗢

• Need iron per serving too? Iron Rich Foods Chart Printable: https://www.etsy.com/listing/4598505956
• Following a liver friendly diet? Fatty Liver Food List Printable: https://www.etsy.com/listing/4559295650

For personal use only. Please do not resell or share the files.

Designed by me, created using AI tools.

The Etsy listing is the final source for what is included. See it on Etsy.