Refined sugars make up around 21 percent of the calories most Americans eat—more than 30 teaspoonfuls per day. Much of this sugar is well hidden in food and beverages. To reduce the sugar in your diet, start by substituting naturally sweet foods for sugared snacks.

Reducing the sugar in your diet

Sugar contains no nutrients or fiber. It’s high in calories and can crowd more nutritious foods out of your diet.

If sugar has a grip on you, here are three simple tips to help you reduce your dependence without eliminating sweet treats altogether.

1. Indulge less frequently

   How often do you eat desserts or sweet snacks? 1-4 times/week? 1-2 times/day? 3-4 times/day? More than 4 times/day?

   If you answered more than once a day you would benefit from reserving treats for special times.

2. Eat smaller servings

   When you do eat sweets and sugared foods, learn to savor small portions. Eat slowly, and make your portion last. You can train yourself to be satisfied with a smaller serving.

3. Make the low-sugar choice

   Choose low-sugar alternatives when shopping. It’s not always easy to tell how much sugar a product contains, because sugar can be disguised as fructose, sucrose, corn syrup, and other ingredients. When possible, however, buy products you know are low in sugar.

Your turn

Think of some ways you can reduce the amount of sugar you are eating. Make a list.

Your challenge

Try a fruit smoothie. Also, observe how many sweets and other sugary foods you are eating and then cut back to a healthier level.