Replace sugary drinks (soda, sweet tea, juice, energy drinks) with water, sparkling water, unsweetened tea, or black coffee
Limit desserts and sweets to a set portion and frequency
Choose whole fruit instead of fruit juice
Read labels and check grams of added sugar per serving
Use “added sugars” as the main target (not total sugars)
Watch for hidden sugars in sauces, dressings, flavored yogurt, cereal, granola, and granola bars
Prefer plain yogurt and sweeten at home with cinnamon or a small amount of fruit
Choose unsweetened versions of foods (milk, yogurt, oatmeal, nut butters, sauces)
Reduce or avoid candy, sweet snacks, pastries, and sweet breakfast cereals
Build meals around protein, fiber, and healthy fats to reduce cravings
Add fiber-rich foods (vegetables, beans, lentils, nuts, seeds) to meals
Plan snacks with protein and fiber (nuts, cheese, hummus, hard-boiled eggs, unsweetened yogurt)
Keep tempting sweets out of easy reach and avoid shopping when hungry
Prepare single-serve portions for treats instead of eating from the package
Gradually cut back to make the change easier to sustain
Use smaller sweeteners or reduce sweetness in recipes over time
Limit “healthy” packaged sweets (protein bars, flavored snacks) that still contain added sugar
Consider using sugar alternatives when needed (check labels for added ingredients)
Track intake for a week to identify the biggest sources of added sugar
Choose restaurants/deli options with less sauce and ask for dressings/sauces on the side
Opt for plain or lightly sweetened drinks when dining out