Sugars

17 items · Health · Medium difficulty · 30 min

Practical steps to cut added sugars and improve your diet.

• Track daily sugar intake for one week

  Record foods and drinks and note portion sizes; separate added vs natural sugars.

• Read food labels to identify added sugars

  Look for 'added sugars' or names like sucrose, syrup, or fruit juice concentrate.

• Compare sugar amounts per serving and adjust portions

  Check grams per serving and change the portion to lower total sugar.

• Replace sugary drinks with water or unsweetened options

  Start by swapping one drink per day.

• Carry a reusable water bottle

  Keep water handy to avoid buying sugary beverages.

• Choose sparkling water or unsweetened tea

  Use carbonation or herbal teas to replace sweet fizzy drinks.

• Cut back on sweets gradually

  Reduce portion sizes or frequency over several weeks to keep cravings manageable.

• Choose whole fruit instead of juices and sugary snacks

  Eat the fruit to keep fiber and reduce rapid sugar spikes.

• Swap sugary breakfast cereals for whole-grain options

  Pick cereals with less sugar and more fiber to stay full longer.

• Avoid adding sugar to beverages

  Gradually cut teaspoons or sweetener to retrain your taste buds.

• Cook more meals at home and limit processed foods

  Homemade meals let you control sugar in sauces and ready-made items.

• Use spices and citrus to flavor foods instead of sugar

  Try cinnamon, vanilla, lemon, or lime to boost flavor without sugar.

• Plan treats and limit them to set occasions

  Decide how many treats per week to avoid impulse sweets.

• Monitor blood glucose as advised by your care plan

  Follow your healthcare team's schedule if you have diabetes or risk factors.

• Discuss sugar-related concerns with a healthcare professional

  Bring your tracked intake and any symptoms to your appointment.

• Set realistic sugar-reduction goals and record progress

  Pick specific, measurable goals like 'reduce soda to once weekly'.

• Review and adjust goals weekly

  Check what worked and tweak goals to stay on track.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.