Dieting Tips To Reduce Your Sugar Intake and Improve Your Health

The American Health Association (AHA) reports that Americans, on average, consume 77 grams of processed sugar per day. To put that number into perspective, current dietary guidelines recommend no more than 37.5 grams of sugar per day for men or 25 grams of sugar per day for women. 

If you have a serious sweet tooth, you should consider the following tips to reduce your sugar intake. Not only will reducing your sugar intake help you manage your weight; it will improve your health by lowering your risk of heart disease, diabetes and other medical conditions.

Avoid Soda and Juice

What's wrong with drinking soda or juice? While they are certainly delicious, these otherwise common beverages are packed with processed sugar. Depending on the specific brand, as well as variety, they may contain up to 40 grams of sugar per serving. If you drink soda or juice on a daily basis, you'll easily exceed the recommended sugar intake.

Don't Add Sugar to Tea or Coffee

You can drink tea or coffee, but it's recommended that you skip the sugar. Millions of Americans drink coffee or tea as part of their regular morning routine. Again, there's nothing wrong with drinking tea or coffee. But if you're going to start your morning off with either of these beverages, you shouldn't add sugar to them. Pouring spoonfuls of sugar into your tea or coffee negates the beverage's otherwise positive health benefits.

Beware of Condiments

You might be surprised to learn that condiments -- ketchup, barbecue sauce, mustard, salad dressings, etc. -- are packed with sugar. If you're concerned about sugar, check the packaging to see exactly how much each sugar each condiment has.

Eat More Fresh or Frozen Fruits

When shopping for groceries, avoid purchasing canned fruits and, instead, choose fresh or frozen fruits. Canned fruits typically contain added sugar as a preservative. The presence of the added sugar helps to protect against spoilage. Unfortunately, though, it comes at the cost of a lower nutritional value.

Cut Back on Portion Sizes

Finally, eating smaller portions of food can help to reduce your daily intake of sugar. Portion sizes have undoubtedly ballooned over the past few decades. If you're guilty of eating large portions, you'll inevitably consume more sugar in your diet. By cutting back on portion sizes, though, you'll achieve better health while minimizing your risk of chronic diseases in the processes.