10 ways to reduce added sugar

10 Ways to Reduce Added Sugars in Your Diet

The average adult consumes over 17 teaspoons of sugar per day. The recommended amount? 6 teaspoons for women and 9 teaspoons of added sugar for men. It’s safe to say many of us could benefit from reducing our daily sugar intake. Here are 10 ways to do just that:

1. Limit your consumption of sugary beverages. Choose plain water, sparkling water or low-fat milk instead. Try adding some lime, lemon, orange slices, cucumber slices, mint leaves or use a combination water for variety!

2. Enjoy black tea or coffee with no added sugar.

3. Try a low-fat latté or cappuccino with no added sugar. To boost flavour, you can add spices like cinnamon, nutmeg or pumpkin spice, which are naturally free of calories and sugar.

4. Limit portion size of candies, chocolate, ice cream and frozen yogurt. At the same time, try experimenting with “treats” that contain little to no added sugar – like frozen bananas or other fresh fruits.

5. Opt for plain yogurt and add your own sweetness by blending in frozen berries or other fruit. Yogurt contains natural sugar (lactose). To determine the amount of added sugar in your yogurt, subtract 12 grams from the total sugars per one cup of yogurt.

6. Limit sugary cereals. Instead, look for whole grain cereals, such as oatmeal, that don’t contain added sugar (or sodium). Stir in some nuts, fruit or cinnamon if you want to spice it up!

7. Take sugar, syrup, honey and other sweeteners off the table – out of sight, out of mind! When you must use them, limit yourself to 1 tbsp per serving.

8. When baking cookies, brownies, loaves or cakes, try reducing the recipe’s added sugar by ¼ cup.

9. Keep sugary snacks out of sight and off of your counters. Put them away in cupboards or keep them out of the house altogether! When serving sweet foods, try the visual trick of placing them in a dark dish rather than an opaque one, and use smaller dishes or plates. When serving beverages, consume less by pouring into longer, narrow glasses rather than wide-bottomed ones.

10. Add fruit (fresh, frozen, dried or canned) to hot or cold cereal instead of reaching for table sugar. If using canned fruit, look for fruit that’s canned in either water or juice rather than fruit canned in syrup.

Remember: No sugar or sweetener is healthy in excess. If you’re concerned about your intake of sugar or sweeteners, or you want more advice on reducing your sugar consumption, book an appointment with your Copeman Healthcare registered dietitian today!

Are you interested in learning more dietitian-approved tips?
Check out our guide.

Copeman’s Definitive Guide to Healthy Eating Habits