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Sugars

Medium 17 items · 30 min
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testuser Published 4 weeks ago
Health

This checklist helps you identify and reduce added sugars in your diet with practical steps for everyday life. It’s for anyone who wants clearer food choices and healthier habits. Inspired by World Health Organization guidelines. Always consult a qualified healthcare professional.

Inspired by World Health Organization (WHO) guidelines. Always consult a qualified healthcare professional where applicable.

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  1. Track daily sugar intake for one week — Record foods and drinks and note portion sizes; separate added vs natural sugars.
  2. Read food labels to identify added sugars — Look for 'added sugars' or names like sucrose, syrup, or fruit juice concentrate.
  3. Compare sugar amounts per serving and adjust portions — Check grams per serving and change the portion to lower total sugar.
  4. Replace sugary drinks with water or unsweetened options — Start by swapping one drink per day.
  5. Carry a reusable water bottle — Keep water handy to avoid buying sugary beverages.
  6. Choose sparkling water or unsweetened tea — Use carbonation or herbal teas to replace sweet fizzy drinks.
  7. Cut back on sweets gradually — Reduce portion sizes or frequency over several weeks to keep cravings manageable.
  8. Choose whole fruit instead of juices and sugary snacks — Eat the fruit to keep fiber and reduce rapid sugar spikes.
  9. Swap sugary breakfast cereals for whole-grain options — Pick cereals with less sugar and more fiber to stay full longer.
  10. Avoid adding sugar to beverages — Gradually cut teaspoons or sweetener to retrain your taste buds.
  11. Cook more meals at home and limit processed foods — Homemade meals let you control sugar in sauces and ready-made items.
  12. Use spices and citrus to flavor foods instead of sugar — Try cinnamon, vanilla, lemon, or lime to boost flavor without sugar.
  13. Plan treats and limit them to set occasions — Decide how many treats per week to avoid impulse sweets.
  14. Monitor blood glucose as advised by your care plan — Follow your healthcare team's schedule if you have diabetes or risk factors.
  15. Discuss sugar-related concerns with a healthcare professional — Bring your tracked intake and any symptoms to your appointment.
  16. Set realistic sugar-reduction goals and record progress — Pick specific, measurable goals like 'reduce soda to once weekly'.
  17. Review and adjust goals weekly — Check what worked and tweak goals to stay on track.
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