HOW TO CUT SUGAR AT EVERY MEAL

Have you taken the no added sugar challenge? As Spring approaches, more and more people are trying to go without added sugar in preparation for bikini season!  Americans are the world’s largest consumer of added sweeteners. 

The U.S. Department of Agriculture estimates around 77 pounds of sweeteners are consumed each year, of this, 90% is refined cane and beet sugar, and high fructose corn syrup. All told, we’re averaging 363 calories of added sweeteners a day. Adding that many empty calories to a day’s worth of meals could send you over the calorie-limit cliff. To cut down, look for ways to nix added sugar at every meal. Taking a one-meal-at-a-time approach will help you recognize just how much sugar you can cut from your diet. 

Breakfast – Bust the Bowl

Granola, Yogurt, and Fruit Juice

Some call it the most important meal of the day, but whether you skip it or eat up, there are some sugar surprises awaiting you at the breakfast table. Granola still has a health halo, but many granolas have over 12 grams of added sweeteners. Check the label on some and you’ll see brown sugar AND honey in the ingredients. Aren’t raisins sweet enough? If you have fruit & yogurt parfait, you’ll notice the yogurt is usually full of added sugar. The granola on top adds more sugar insult, to the existing sugar injury. Most fruit-flavored yogurts pour a little more sugar on top as well. And come on fruit juice. An 8 oz. serving of orange juice has over 20 grams of naturally occurring sugar, but there are some fruit juices made from concentrate that have the nerve to add more sugar. I know that juice blend of orange, pineapple, and mango looks good, but why would three of the sweetest fruits in nature, need help from refined sugars? If you must have that sugary boost of fruit juice in the morning, go with a single source of 100% fruit. If you’d rather add fiber, just keep it whole and grab a piece of produce. Wash it down with good ole water and your thirst will stay quenched longer. Another drink to watch out for is added sugar in your coffee. Even if you don’t pick up the sugar packet, flavored creams could add a significant amount of sugar, so go black or limit yourself to one or two packets.

Lunch – Deny the Drink

Sugar-Sweetened Beverages, Bread, and Salad Dressing

It’s official. New Yorkers can drink to their hearts content. A judge struck down Mayor Michael Bloomburg’s initiative to limit the size of sugar-sweetened beverages in the Big Apple. For the foreseeable future, soda will reign in Americans big cups. Yes, it is still the most heavily consumed sugar-sweetened beverage in America according to a recent report in the Journal of the Academy of Nutrition and Dietetics. So, if you get past breakfast without a Big Gulp, skip it for lunch as well. And about sandwiches, they really are a meal on their own. The meat, the veggies, and some healthy fat are plenty. Add two pieces of bread to that, many of which have added sugar, and you don’t need anything to accompany it, especially more carbs, such as chips, fries, or pretzels. Instead make quick fun of vegetables, as you may have missed those in your breakfast. Crunchy and tangy, dill pickle slices, pickled beets, or another piece of fruit should get you where you’re trying to go. If you’re more salad than sandwich, check yourself on the salad dressing. 2 oz. is the correct serving size, but even that can add sugar to your plate. You may have been told to skip the creamy sauces to skip the fat, but vinaigrettes are palatable largely because of added sugar. Check the bottle. Some of the fruity vinaigrettes get a little flavor help from added sugar. And don’t think you’re getting by with coleslaw, it too has added sugar.

Dinner – Slash the Sauce

Marinades, Soy Sauce, and Boxed Side Dishes

I know you don’t eat Hamburger Helper anymore. It may have been the added sugar that kept you eating before you gave it up though. Other boxed side dishes, such as flavored mashed potatoes, rice, and other grains can add tons of sugar. Who knew risotto needed so much? Many processed sauces such as ketchup, barbecue sauce, and teriyaki sauce are full of sugar, and you’re probably thinking, duh… everyone knows that. But what about marinated meats? That zesty chicken in the meat aisle most likely has added sugar in it. I know it’s easy to just grab the ready-for-the-grill meat they sell, but ask what’s in the marinade. Chances are fruit juice and sugar may have been added. And even if you keep your meat sugar-free, you’ll probably add a little sauce on top. Pasta sauce, peanut sauce, and even some salsas have added sugar. Thinking you can go for soy sauce instead? Check the label, many are not sugar-free.

Snack – Rip the Wrap

Sports and Energy Drinks, Protein Bars, and Dried Fruit

Last but certainly not least, sugar in snacks is a big problem. While Americans soda intake has gone down, our energy and sports drink consumption has gone up. Some purported hydrating drinks mix artificial sweeteners with high fructose corn syrup and sugar for an added-sugar cocktail that you’d do better avoiding. Energy drinks are no different. There’s lots of sugar in protein bars as well. Some have more sugar than a candy bar. And that’s in addition to the dried fruit added to it to make it appear healthy. Speaking of dried fruit, it seems healthy enough, but way too many have been sweetened. Why pineapple needs a sugar-coating, I’ll never know, but many dried pineapple strips have added sugar. Banana chips aren’t usually floated in fruit juice, but cranberries, coconut, and even dried apricots may have added sugar. Because they are fruit, it’s harder to figure out which dried fruits have added sugars because nutrition labels do not differentiate between added sugar and naturally occurring sugar. Instead, check the ingredients list. It will tell you if sugar has been added.