Healthy eating tip 3: Reduce sugar
Aside from portion size, perhaps the
single biggest problem with the modern Western diet is the amount of added
sugar in our food. As well as creating weight problems, too much sugar causes
energy spikes and has been linked to diabetes, depression, and even an increase
in suicidal behaviors in young people. Reducing the amount of candy and
desserts you eat is only part of the solution as sugar is also hidden in foods
such as bread, cereals, canned soups and vegetables, pasta sauce, margarine,
instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup.
Your body gets all it needs from sugar naturally occurring in food so all this
added sugar just means a lot of empty calories.
Tips for cutting down on sugar
- Slowly reduce the sugar in your diet a little at a time to
give your taste buds time to adjust and wean yourself off the craving.
- Avoid sugary drinks. Try
drinking sparkling water with a splash of fruit juice instead.
- Don’t replace saturated fat with sugar. Many of us make the mistake of replacing healthy
sources of saturated fat, such as whole milk dairy, with refined carbs or
sugary foods, thinking we’re making a healthier choice. Low-fat doesn’t
necessarily mean healthy, especially when the fat has been replaced by
added sugar to make up for loss of taste.
- Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat
meals that often contain hidden sugar that quickly surpasses the
recommended limit.
- Be careful when eating out. Most gravy, dressings and sauces are also packed
with salt and sugar, so ask for it to be served on the side.
- Eat healthier snacks. Cut
down on sweet snacks such as candy, chocolate, and cakes. Instead, eat
naturally sweet food such
as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.
- Check labels and choose low-sugar products.
