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Your Slash-Sugar Plan

Wednesday, July 20, 2016

1. Drink more water: A recent survey in the Journal of Human Nutrition and Dietetics found that people who drank just 1% more water each day cut their sugar intake by 1 to 4 teaspoons.

2. Read labels religiously: Buy packaged nutrition bars and snacks with no more than 12 grams of sugar per serving. For hot or cold cereals, look for no more than 8 grams of sugar per serving. And flavored yogurts should have fewer than 20 grams of sugar per container. Be sure to stick with listed serving sizes---if you eat twice the serving, you're getting twice the sugar.

3. Revise your "Must Haves." Make a personal list of sugary items you can't live without, then devise a plan to enjoy each of them in a healthier way. For example, if you love dessert after dinner every night, allow yourself an indulgent pick three times a week and substitute fresh fruit on the other nights (I always keep my freezer stocked with frozen grapes, bananas and cherries so I can grab one for a quick fix).

Joy Bauer, MS, RDN, is NBC's TODAY show nutrition expert and the author of From Junk Food to Joy Food.
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