1 Shoot for 100 calories (6 1⁄2 teaspoons) a day of added sugars if you’re a woman and 150 calories (9 1⁄2 teaspoons) a day if you’re a man. 2  Even less may be better for your heart. 3  Don’t drink sugar-sweetened beverages. 4  Limit fruit juices to no more than 1 cup a day.