Of course, that’s total sugar. The average American consumes around 22.2 teaspoons of just added sugar every day. These new guidelines, as well as the American Heart Association’s (AHA), say that we should really be eating a fraction of that amount. The AHA says that adult women should get 5 teaspoons (20 grams) of sugar per day, adult men 9 teaspoons (36 grams), and children 3 teaspoons (12 grams). The AHA guidelines make the point that added sugars, such as high-fructose corn syrup or ordinary table sugar added to sodas, breads, and other processed foods, are likely responsible for the increase in calorie consumption and the subsequent rise in obesity of the past few decades. To give you an idea of just how common added sugar is in your daily diet, check out this list of everyday foods, based on the U.S. Department of Agriculture’s Nutrient Database:

Plain bagel: 5.05 grams of sugar, 4.8 of which are addedWhole-wheat bread (one slice): 5.57 grams of sugar, 5.0 of which are addedRegular sodas: 8.97 grams of sugar, all of it addedFruit punch: 11.29 grams of sugar, 4.4 of which are addedBowl of corn flakes: 6.11 grams of sugar, all of it addedFruit-flavored yogurt: 19 grams of sugar, 11.4 of which are addedItalian salad dressing: 8.85 grams of sugar, 6.9 of which are addedFruit cocktail canned in light syrup: 13.93 grams of sugar, 6.4 of which are addedSmooth peanut butter: 9.22 grams of sugar, 3.1 of which are addedGranola bars: 21.8 grams of sugar, 20.4 of which are addedLow-sodium spaghetti sauce: 11.57 grams of sugar, 6.5 of which are added.

Naturally occurring sugars in fruits, vegetables, low-fat dairy and whole grains don’t need to be avoided, and make up part of a healthy diet, says Rachel K. Johnson, PhD, MPH, RD, associate provost and professor of nutrition at the University of Vermont in Burlington, and one of the experts who came up with the AHA guidelines. The best way to cut added sugars out of your diet is to limit processed foods as much as possible, and satisfy your sweet tooth with fruit.  If you want to learn how to rid your diet of hidden, added sugars, check out The Sugar Smart Diet by Prevention’s editorial director Anne Alexander, and the new 1001 Sugar Smart Foods app (available for $1.99 on the iTunes app store), which makes healthy, sugar-smart shopping easier than ever. More from Prevention: 100 Cleanest Packaged Food Awards