Smart food choices can cut excess sugar and empty calories from your diet By Consumers Union Monday, March 7, 2011; 6:41 PM The average U.S. adult consumes about a half-cup of added sugar a day, which amounts to roughly 355 nutritionally empty calories. Sodas and other sugar-sweetened drinks are the main source of that extra sugar, but there are also some less obvious ones. You should read the ingredients information and Nutrition Facts box on the side or back of products because labels on the front can be misleading. You can tame your sweet tooth by, for example, cutting back on how much sugar you put in your coffee or by drinking seltzer with a splash of juice instead of soda. And try these other simple swaps next time you're at the grocery store. (c) Copyright 2011. Consumers Union of United States Inc.