Added sugar: Don't get sabotaged by sweeteners #5

How to reduce added sugar in your diet

If you want to reduce the added sugar in your diet, follow these tips:

· Cut out sugary, nondiet sodas.

· Limit candy, gum and other sweets that are high in added sugar.

· Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals.

· Have fresh fruit for dessert instead of cakes, cookies, pies and other sweets.

· If you choose canned fruit, make sure it's packed in water or juice, not syrup.

· Have your children drink more milk or water and less fruit juice and fruit drinks — and yourself, too. Even 100 percent fruit juice has a high concentration of sugar.

· Eat fewer added-sugar processed foods, such as sweetened grains like honey-nut waffles and some microwaveable meals.

· Go easy on the condiments — sugar is added to salad dressings and ketchup.

· Opt for reduced-sugar varieties of syrups, jams, jellies and preserves.

· Be aware that dairy-based desserts and processed milk products, such as ice cream and sweetened yogurt, can contain lots of added sugar.

· Avoid blended coffee drinks with flavored syrup and sweet toppings.

· Drink alcohol only in moderation, since it contains sugar.

· Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy, pastries and cookies.

By Mayo Clinic staff

http://www.mayoclinic.com/health/added-sugar/MY00845

http://bionutritionalresearch.olhblogspace.com/

http://back2basicnutrition.blogspot.com/