Are you trying to eat healthier but don’t want to give up all the foods you love? You’re not alone! Most people eat 2-3 times the recommended daily limit for added sugar — often without realizing it. The good news? You can cut back on added sugar without feeling deprived. Here’s how to do it, plus some easy swaps to help you get started. Watch my TV segment on reducing added sugar in your diet!
1. Why Reducing Added Sugar Matters
Most Americans are eating around 77 grams of added sugar per day — that’s more than double the recommended limit. The American Heart Association suggests women aim for 25g per day and men 36g per day.
Too much added sugar is linked to:
- Blood sugar spikes and crashes
- Fatty Liver
- Weight gain
- Fatigue
- Acne
- Inflammation
2. Where Sugar is Hiding in Everyday Foods
Sugar isn’t just in candy and desserts. It’s often hiding in foods you wouldn’t expect, like:
- Breakfast cereals
- Yogurt (even “healthy” brands)
- Coffee shop drinks
- Plant-based milk
- Granola and energy bars
⚠️ Did you know? Your favorite iced vanilla oat milk latte can have 20-30 grams of sugar — almost an entire day’s worth!
3. Easy Swaps: Better Choices for Breakfast and Coffee
You don’t have to give up your favorite foods — just choose smarter options:
- Instead of Honey Nut Cheerios with sweetened almond milk (15+ g sugar), try Catalina Crunch Cereal — 0g added sugar, high in protein and fiber to keep you full!
- Instead of an iced oatmilk vanilla latte (20+ g sugar), go for an iced coffee with Pecana Milk or an iced cortado (still creamy, but lower in sugar).
Where to find these swaps:
- Catalina Crunch: Sprouts, Costco, Target, Walmart
- Pecan Milk: (Include store details if needed)
4. Tips for Reducing Added Sugar Throughout the Day
Here are some easy ways to cut back on sugar without feeling restricted:
Tip 1: Choose plain yogurt and add your own fruit — control the sweetness!
Tip 2: Read labels carefully — look for “added sugar” on the nutrition label. Sugar hides in breads, condiments, and salad dressings.
Tip 3: Swap soda and sweetened drinks for sparkling water with lemon, lime, or berries.
5. Example: High-Sugar Day vs. Low-Sugar Day
🟥 High-Sugar Day (150+ grams / 36+ teaspoons!)
- Breakfast: Iced vanilla oatmilk latte + Honey Nut Cheerios with vanilla almond milk
- Lunch: PB&J on white bread + Izze drink
- Snack: Yogurt-covered raisins
- Dinner: Orange chicken with white rice
🟩 Low-Sugar Day (0 grams added sugar — and still delicious!)
- Breakfast: Iced coffee with Pecan Milk + scrambled eggs, avocado
- Lunch: Turkey and avocado spinach wrap with mayo + sparkling water
- Snack: Berries, dried fruit, and nuts
- Dinner: Grilled salmon, roasted Brussels sprouts, and potatoes or pasta
👉 Note: We’re not cutting out carbs — just cutting out added sugar. You can still eat plenty of real, whole foods that keep you full and energized.
Final Thoughts
Cutting back on added sugar doesn’t mean eating boring food or feeling restricted. With simple swaps, label reading, and better choices, you’ll feel more energized, have fewer sugar crashes, and support your long-term health — without giving up flavor or satisfaction! This can be easy to do with the help of a dietitian – book a discovery call here!
