Cut back on sugar filled drinks alternatively try:
Water: It’s free and has zero calories.
Sparkling water with a squeeze of fresh lemon or lime: Homemade soda.
Water with mint and cucumber: Amazingly refreshing in warm weather.
Herbal or fruit teas: Drink them hot or cold with ice.
Tea and coffee: Stick to unsweetened tea or black or flat white coffee.
Avoid Desserts such as ice cream, cakes and cookies are loaded with sugar and provide little nutrition. Switch to fresh or baked fruit to reduce your sugar intake and increase your fiber, vitamin and mineral intake.
Check general table sauces can contain a shocking amount of sugar. Always read the label to make sure you choose sugar-free options or use herbs and spices to flavor your food.
Low-fat foods may contain more sugar and calories than full-fat versions. It is often better to choose full-fat versions when you’re trying to reduce your sugar intake.
Avoid Processed food and eat Whole foods as they are free of added sugar and other additives commonly found in processed foods. Eating more whole foods and cooking from scratch will reduce your sugar intake.
Check Canned Food Canned foods, including canned fruits and vegetables, may contain added sugar. Always read labels to ensure you choose versions without it.
Check so called healthy snacks, such as granola and protein bars, can contain lots of added sugar. Be prepared and take low-sugar snacks like nuts and fresh fruit with you when you’re out and about.
Breakfast cereals are among the worst culprits for added sugar, along with pancakes, waffles and jams. Switch to low-sugar options such as eggs, oatmeal or plain yogurt.
Always read food labels to check for sugar by its many names. The closer to the beginning it is on the ingredients list, the greater percentage of sugar the product contains.
A high sugar intake is linked to increased appetite and weight gain. Eating more protein and fat has been shown to have the opposite effect, reducing appetite and cravings.
Sugar can be so addictive for some people like myself. If you find giving up sugar to be particularly difficult, natural sweeteners such as stevia, erythritol and xylitol can help.
If you have sugar-filled snacks in the house, you are more likely to reach for them when cravings strike. Consider using distraction techniques if you feel cravings and keep low-sugar snack options handy
Research has shown that if grocery shoppers are hungry, they tend to buy more high-calorie foods. Try to eat a meal or healthy snack before you go shopping.
A lack of sleep causes people to favor high-calorie, sweet and salty foods over healthy foods like fruits and vegetables. Get a good night’s sleep to help you eat less sugar.