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7 Ways To Reduce Sugar Intake

Posted Nov 14 2009 10:03pm

Reduce_Sugar Always keep this in mind, always try to obtain sugars naturally which should be primarily from fresh, whole fruit.

Here are 7 Ways To Reduce Sugar Intake

  1. Fruit juices, even if they are 100 percent fruit juice, are all-natural sugar but they are very high in calories–it’s best to avoid beverages with high calories, including fruit juices, sodas, lemonade and other sweetened beverages. Learn to enjoy your iced tea for its natural flavor, rather than for the flavor of the sugar that you pour into the glass.
  2. Rather than adding syrup or honey to foods like waffles or pancakes, try topping them with sliced fresh fruit and a dollop of vanilla yogurt.
  3. Look for whole-grain cereals without added sugars, and top with sliced bananas, berries or other fruit that appeal to you. This applies to both cold cereals and hot. Oatmeal is delicious with some mashed banana stirred in for sweetness.
  4. Keep healthy snacks around, like whole fruits, cut vegetables, whole-grain crackers, low-fat yogurt and low-fat cheese, so you won’t be tempted to eat sweets instead.
  5. Help your kids develop healthier habits–if they are old enough to read labels, give them a list of all the names for sugar and ask them to become “sugar detectives.” They will enjoy finding the hidden sources of sugar in foods, and it will help to educate them as to how much sugar is added– sometimes where you least expect it.
  6. Instead of baked goods for desserts, try fresh fruit with a bit of chocolate syrup. One great trick is to take ripe bananas, peel and place them on a foil-lined tray in the freezer. Frozen bananas taste just like ice cream and will satisfy your sweet tooth for significantly fewer calories.
  7. If you add sugar to cereals, beverages and fruits routinely, try to gradually reduce the amount you use. You may not really know the true flavor of these foods because you have “masked” the flavour with sugar. Fresh fruits in season should be deliciously sweet–no added sugar necessary

We are easily surrounded by sugars. To avoid sugar, instead look for protein. Since we live in a carbohydrate-rich society, it’s not always easy to find low-calorie, healthful foods, which are generally expensive and have a short shelf life. This is all too obvious when travelling. Whether it’s the airport or a gas station, high-protein foods that are low in sugar are difficult to find. The next time you walk into a gas station, a food stop, or a snack bar in the airport, look around. You will see lots of chips, candies, crackers, doughnuts, muffins and plenty of soda. Generally, the only protein is beef jerky, almonds and milk. Now protein bars are coming into fashion, but they are not widespread.

The problem with snacking on these sugary foods is the empty calories. You want to make your calories count, and sugar doesn’t help much. Pre-packaged foods that are high in sugar generally do not have a high-nutrient density.

Protein is the nutrient of interest for most of the current diets. In the 1980s, the high carbohydrate diet was king, but this diet has proven deleterious to most people. We do need carbohydrates–remember, it’s like the fuel you add in the gas tank of your car–but unless you’re training for a marathon, you do not need that much. Generally, about 40 percent to 50 percent of your daily calories can come from carbohydrates, which means that on a 2,000-calorie-per-day diet, that is approximately 800 to 1,000 calories, which translates into the typical Western breakfast of a large latte and a muffin. Under these conditions, you’re usually tapped out by 10 a.m. with all the carbs you need for the day. Now imagine adding some pizza, a hamburger and a soda, a mid-afternoon coffee, a bag of chips and then maybe some bread with dinner.

It’s not hard to quickly accumulate 4,000 calories. Cutting carbohydrates out of the diet is the basis of most, if not all, of the popular diet programs today.

The idea of a low-fat diet has changed, and now a diet rich in healthy fats–such as monounsaturated fats from nuts, avocados and olive oil, and polyunsaturated fats from fish oil and flaxseed–is popular. The percentage for dietary protein can vary widely, but most experts target around 30 percent.

Here are a listing some of the Healthy Snacks That Are Under 100 Calories that can help you in choosing your snacks. Remember, reduce sugar when it is not necessary like drinking sodas, fruit juices that are pre-package, sweets…

But what do you think? Do you have other ways to reduce sugar intake? You can let me know by leaving a comment below.

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