Starr Galusha (red), Brian Taylor and Nathan Hathaway learn about sugar during National Sugar Out Day. (BJ Bangs photo) PHILLIPS — Not all drinks or foods are created equal when it comes to nutrition and sugar. National Sugar Out Day is designed to bring that message to students throughout the country.

Laura Quynn, of the Maine Cooperative Extension, visited elementary students in Phillips and Stratton schools, in observance of Sugar Out Day, Feb. 3, pointing out that 120 calories of fruit punch could have three teaspoons of added sugar. And be careful, she said when teaching the youths how to read labels, because she said labels are for each serving. There could be more than one serving per container.

For example, low fat chocolate milk has three teaspoons of added sugar and four percent fat with 160 total calories, whereas low fat milk has no added sugar and only 100 calories.

Laura Quynn, of the Maine Cooperative Extension, explains how much sugar is in certain food and drinks. (BJ Bangs photo) Sugar can come under many names, she said. Some common names are beet sugar, high fructose corn syrup, brown sugar, cane sugar, corn syrup, dextrose, evaporated cane juice, honey, maltoextrin, molasses and sucrose.

Knowing this can help you make better decisions when it comes to reading labels, she said. The labels will tell what ingredients are in the products, and help you make better decisions.

It’s important to note that people should get no more than 30 percent of their calories each day from fat. And percentages are based on a person who needs 2,000 calories a day, which may be less than what you’re eating.

She had examples of juices, crunchy fruits and fruits that made good snacks, as well as more substantial snacks including hard boiled eggs, low fat plain yogurt, cheese cubs, nuts, pizza, pretzels, low salt crackers, unsweetened peanut butter and non-sugared dry cereals.

Mountain Dew topped the charts for total sugar added from the example of drinks she shared with the students with 18 teaspoons of sugar being added. Following close behind were Coca-Cola Classic and Dunkin Donuts Strawberry Fruit Coolata and Sprite with 15 teaspoons. Gaterade, Glaceau Vitamin Water and Starbucks Bottled Frappuccino came in with eight teaspoons of added sugar.

Sugar content is reason for consideration, she said, because sugar contributes to dental disease. Oral disease, one of the most common diseases of childhood, interferes with breathing, eating, swallowing, speaking and daily living activities like work, school and family interactions.

Sugar reacts with germs in the mouth to form an acid that attacks the teeth for about 20 minutes after sugar is eaten. If that acid attack happens too often, tooth enamel will not have a chance to repair itself with natural saliva.

She suggested replacing sweet and sticky snacks like candy, soda, raisins and potato chips with fresh or canned fruits without heavy syrup, vegetables, popcorn, cheese or yogurt to combat teeth decay.

Too much sugar can also contribute to bone density loss and the development of diabetes.

Cutting out all sugars would mean cutting out fruits and vegetables and whole grains, she said. The body needs the nutrients and fiber found in these foods. However, the refined sugars –-processed or “white” sugars— added to many foods and drinks are less healthy and can lead to obesity, tooth decay and other health issues. It’s best to treat sugars, candies and sodas as a treat, something to have once in a while, and not a part of the daily diet.

In addition to sugar, youths should look at sodas as a treat, as well. They contain a large amount of acid, and an overly acidic body can result in the body taking vital nutrients, including calcium from the bones and teeth from its reserve. Over a long time this can lead to tooth decay and osteoporosis.

Quynn came into the schools at the request of school nurse Myra Coffin spending one class period with different age levels, letting them do some hands-on work to determine how much sugar was on specific labels.