Sugars in your diet can be naturally occurring or added. Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose). Added sugars are sugars and syrups put in foods during preparation or processing, or added at the table.

The major sources of added sugars are regular soft drinks, sugars, candy, cakes, cookies, pies and fruit drinks (fruit punch); dairy desserts and milk products (ice cream, sweetened yogurt and sweetened milk); and other grains (cinnamon toast and honey-nut waffles).

To put this concept into perspective, one 12-oz can of Coke contains 140 calories from sugar, while a regular sized Snickers bar contains 120 calories from sugar.

Try cutting back by:
· Swapping out soda for water
· Switch out sugar for substitutes—try unsweetened applesauce in your next baking recipe
· Compare food labels and choose products with the lowest amounts of added sugars

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
https://www.healthline.com/nutrition/how-much-sugar-per-day#section3