Here’s an example of an average North American diet which people don’t realized how much sugar they are eating. It’s a whopping 224g of sugar a day. Limit your sugar intake by eating more whole foods and less processed foods.
Here are tips to lower your sugar intake:
1. Remove sugar (white and brown), syrup, honey and molasses from the table — out of sight, out of mind!
2. Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there, or consider using an artificial sweetener.
3. Buy sugar-free or low-calorie beverages.
4. Buy fresh fruits or fruits canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
5. Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
6. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
7. Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.
8. Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg.
9. Substitute unsweetened applesauce for sugar in recipes (use equal amounts).
10. Try zero-calorie sweeteners such as aspartame, sucralose or saccharin in moderation.