Some tips to reduce sugar consumption:
- Gradually taper off your soda intake per week (e.g., 4 cans of soda down to 3 cans, etc.)
- Gradually replace sugar with an artificial sweetener
- Gradually replace sugar-enhanced foods (e.g., sweetened yogurt with plain yogurt--I recommend Greek yogurt)
- Gradually replace sugar-laden fruit drinks with fruit (e.g., apple juice with apples)
- Avoid processed sugary foods (e.g., jams, syrups, pastries, cakes, candies, biscuits, puddings, etc.)
- If you like ice cream, buy it in a quantity that can be totally consumed at one sitting (e.g., no larger than a pint) so that it is not stored in your freezer
- Eat higher fiber foods (e.g., replace white bread with whole-wheat bread)
- Avoid cold cereals and opt for hot cereal with added fruit for breakfast (e.g., oatmeal, cream of wheat, malt o'meal, etc.)
- Eat every two to three hours to avoid riding the blood sugar roller- coaster
- Drink tea and/or coffee without added sugar or honey
- Drink lots of water to flush your digestive system
Remember, the ultimate goal is to "retrain" your taste buds to become less accustomed to sugar.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."