How to Reduce Sugar Intake: Practical Tips
1. Swap Sugary Drinks for Healthier Alternatives Replace sodas and energy drinks with water, unsweetened tea, or sparkling water with fruit slices. Try infused water with fresh fruits or herbs. 2. Choose Whole Foods Over Processed Options Eat whole fruits instead of fruit juices. Use plain yogurt with fresh fruit instead of flavored options. Make homemade salad dressings with olive oil and vinegar. 3. Be Mindful of Condiments and Sauces Check labels on ketchup, barbecue sauce, and salad dressings. Opt for homemade sauces with fresh ingredients. 4. Rethink Your Breakfast Choose unsweetened cereals and add fruit for sweetness. Try savory breakfasts like eggs with vegetables or avocado toast. 5. Snack Smart Replace candy and cookies with nuts, seeds, or veggie sticks with hummus. If craving sweets, go for dark chocolate (70% cocoa or more). 6. Gradually Reduce Sugar in Your Coffee or Tea Slowly decrease sugar over time. Experiment with cinnamon or vanilla extract for flavor. Healthier Alternatives to Hidden Sugars Natural Sweeteners Stevia – A plant-based, zero-calorie sweetener. Monk Fruit Extract – A natural, calorie-free sweetener. Dates – Blend into smoothies or use in baking. Applesauce – A natural substitute in recipes. Artificial Sweeteners (Use in Moderation) Aspartame Sucralose Saccharin