A P R I L 2 0 2 6 P S I B E W E L L N E W S L E T T E R Cutting Down on Added Sugars Sugar is woven into the modern diet—often in ways that aren’t obvious. While naturally occurring sugars can be part of a balanced eating pattern, added sugars are a different story. The 2025–2030 Dietary Guidelines for Americans reflects mounting research that reducing added sugars can improve metabolic health and lower long-term disease risk. The DGA recommends limiting added sugars as much as possible and advises that a single meal contain no more than 10 grams of added sugar. Cutting back doesn’t have to happen overnight. Small, consistent changes can make a meaningful difference, so start with these strategies: • Rethink your beverages by swapping sugar-sweetened drinks for water, sparkling water, unsweetened tea and coffee served black or with minimal sweetener. • Choose whole, fresh fruit over fruit juice. • Build meals around whole foods , including vegetables, whole grains, lean proteins, healthy fats and whole fruits. • Reduce sweetness gradually to make it easier to adapt without feeling deprived. • Read nutrition labels carefully , checking both total sugars and added sugars. Reducing added sugar is not about eliminating all sweet foods or striving for perfection, but about awareness and balance. Occasional treats can fit into a healthy eating pattern, but daily habits matter most. Over time, cutting back on added sugars may improve energy levels, weight management and overall health. Ingredients 1 ripe, fresh avocado (halved, pitted, peeled and mashed) ½ cup low-sodium canned black beans (rinsed) ½ Tbsp. cumin 1 tsp. garlic powder ½ tsp. salt 10 (6-inch) corn tortillas 1 cup rainbow cherry tomatoes (chopped) ½ cup red or yellow bell peppers (seeded and diced) 1 Tbsp. fresh jalapeno (seeded and minced) 1 Tbsp. onion (minced) 1 Tbsp. fresh lime juice 2 Tbsp. fresh cilantro leaves (chopped) ½ cup plain nonfat Greek yogurt Directions 1. Using a fork, mash the avocado and black beans together in a bowl. Stir in the cumin, garlic powder and salt. 2. Spread approximately 2 Tbsp. of the mixture onto a corn tortilla, dividing equally between 10 tortillas. Roll tightly to form 10 taquitos. 3. Place taquitos into the air fryer at 400 F for 5 minutes. When the timer goes off, flip and put back into the air fryer for 5 more minutes. Depending on the air fryer, you may need to decrease the time to 3 to 4 minutes per side. 4. While the taquitos are cooking, combine the cherry tomatoes, bell peppers, jalapeno, onion, cilantro and lime juice in a small bowl to make fresh pico de gallo. 5. Once the taquitos are golden brown and crispy, remove from the air fryer and top with fresh pico de gallo and Greek yogurt. Nutritional Information (Per Serving, Makes 5): Total calories: 181 calories, Total fat: 6 g, Protein: 7 g, Sodium: 300 mg, Carbohydrate: 27 g, Dietary fiber: 7 g, Saturated fat: 1 g. Source: MyPlate Health Coach Tip: For extra protein, add in some ground turkey or shredded chicken. You can easily double the recipe. Black Bean Avocado Taquitos