Sugar: Part IV

Ways to Reduce your Sugar Intake

  • Carefully look into your diet to see where sugar is sneaking in.  Read labels well and look up nutrition information when buying food out.
    • Do you add sugar to your morning coffee or tea?  Or get sweetened espresso drink?
    • What about your breakfast cereal? Oatmeal?
    • Do you eat sweetened yogurt?
    • Do you drink juice, soda or any other sweetened drink during the day?
    • What about your afternoon trip to the vending machine?
    • Do you consume protein/energy bars often?
    • Have you ever read the ingredients in your bread?  What about your tomato sauce or other condiments?
  • It’s ok to have some added sugar in your diet, but it is a good idea to reduce it where you can.
    • Morning coffee: try reducing the amount of sugar you put in your coffee.  If you use 2-3 packets try one instead.  If you add syrup, ask for just one pump.  Also try adding cinnamon extract on top for good flavor without added calories.
    • Breakfast cereal can be tough; however there are many cereals out there that are high in fiber and low in sugar.  If you can’t find one you like that has <8 grams sugar then try mixing two different kinds. Add natural sweetness with fresh fruit.
    • These days the yogurt aisle can be very confusing.  Your safest bet is to buy a low fat or fat free plain or greek yogurt and sweeten it yourself.  You can add 1 tsp apple butter and fresh berries for a naturally sweet taste.
    • My favorite way to make oatmeal is using plain rolled oats.  Then add cinnamon, vanilla extract and fresh fruit for natural sweetness.
    • Ditch the afternoon juice or soda and sip on water instead.  If you miss the carbonation try seltzer.  If you want some flavor try fresh fruit in your water – lemon & lime work well, but fresh watermelon is delicious too.
    • Instead of your favorite afternoon vending machine chocolate bar (snickers has 29 grams sugar), try fresh fruit and a handful or nuts or a high fiber and low sugar granola bar (such as Kashi).
    • You may be tempted to grab protein/energy bars when on the run, but they can pack a ton of sugar (Clif bar has 21 grams sugar) Next time try making a peanut butter (all natural) sandwich on a whole wheat english muffin with sliced banana a no added sugar energy snack.
    • When buying bread & other pantry staples (think teriyaki & barbeque sauce) compare labels & ingredients.  This is the best way to educate yourself.  Brands are constantly changing and reformulating their products so stay in the know.

2 Responses

  1. GREAT tips! Until I REALLY started looking at labels, I had no idea how much sugar were in things like pasta sauce!

  2. hi eve,

    i think your blog provides great information the new generation desperately needs. thanks for sharing! while my blog does not really specialize in health/nutrition, it is related to really nice food here in Malaysia. feel free to drop by! i’m adding your blog to my blogroll. i think it’lll be really cool!


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