Tips for Decreasing Your Daily Sugar Intake

A few months back, around Easter, I wrote a post about sugar and what the daily recommended intake of sugar is for the average person (it’s about 25 grams, based on a 2000 calorie diet).

In my last post entitled Sugar Sugar (sing along! Honey! Honey! Sugar! Sugar!)  I gave some homework to pay attention to your body and see how your body reacted to sugar.  I’ve actually come to notice that if I eat too much sugar, I get a slight headache, right above or between my eyes.

Last week, during lunch, Phil and I shared a lemonade.  It was good, but I glanced at the nutrition facts after I had my half and in one serving there was 25g of sugar!  That’s my recommended intake blown to smithereens right there.  Ugh!  And it was only lunch time.  Lo and behold a little bit later, I was sitting at my desk and that sugar rush headache came right on.

I started to think of ways to keep an eye on sugar intake, since it’s so easy to go over without even noticing.  Here are some ideas:

  • If you use a smart phone or iPad, use a calorie tracker app, like MyFitnessPal or Lose It.  You can also sign up online to track your foods, but the smart phone apps allow you to scan the bar code of the food you’re eating and it saves all the nutritional information and compiles it with the other foods you’ve eaten in the day.  When you set up a profile, it will then be able to calculate your daily intake and show if you’ve gone over, reached, or stayed under your daily intake of sugar (along with all other macro and micronutrients).
  • If you have a craving for something sweet, replace with a piece of fruit or some berries.  After a while, the taste of sweets, like candy, might become rather gross.
  • Instead of drinking lemonade that comes from a powder, add some actual lemon to your water.  Fresh mint leaves would be awesome too.
  • Brew some of your favorite, natural tea; one that has some natural sweetness, like lemon mint, vanilla rooibos, apricot, peach, or even chai.  Let it cool and put it in the fridge.  Instead of going for a can of soda, pour a nice, cool glass of your favorite tea.  Again, fresh mint leaves would be awesome.
  • If you take sugar in your coffee, add it yourself so you are aware of how much you are actually ingesting and can add it to your app or take a mental note for future reference.  Maybe try to slowly scale back the amount you ingest.
  • Take a look at the nutrition facts on the back of the package of whatever you are eating and add up the amount of sugar you eat in a day.

Try these out and let me know what you find.  Awareness is the first step to better health.

I hope you all have a happy and healthy day.  Love to you all! 🙂

3 thoughts on “Tips for Decreasing Your Daily Sugar Intake

  1. Pingback: What’s the Deal with Dried Fruit? | The Food Yogi

  2. I’m so glad I read this!
    Last night I started snacking on some dried fruit to curb a chocolate craving – that would have otherwise led me to devouring several bars of twix, Milky Ways and M&M’s – not kidding, it’s happened!!! (I usually get raw or dark chocolate for such a situation, but I forgot to by the good stuff at the grocery store).
    So, remembering having read this a while back, I dug back into the cupboard where there was some dried peaches that I had bought AGES ago.(yeah…good intentions… no follow through) I finally tried one.
    Really helped!!! with just eating one, the ‘sweet’ that I craved was satisfied.
    maybe next time I’ll dip it in chocolate ;-).

    • Oh wow!! I’m so glad this post was an inspiration for you. I know your live for chocolate so good job!! You know I share your love for chocolate covered dried fruit. 🙂 dark chocolate covered oranges!! Yum!!!

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