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7 Tips For Cutting Sugar
  • Cutting SugarSatisfy your sweet tooth with fruit! Dried fruits are especially good at satisfying a sweet tooth as they contain a lot more sugar per ounce than regular fruit. Keep portion size in mind.
  • Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Start by cutting the usual amount of sugar you add by half and wean down from there.
  • Try new toppings, instead of syrup on pancakes/waffles or jam on toast/muffins/baked goods, try natural nut butter, chopped fruit, dried fruit, fruit purees, and toasted nuts.
  • Eat fresh, frozen, dried or canned fruits. Choose fruit canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
    Keep in mind that sugar is a treat, not an everyday food! Use white sugar, brown sugar, syrup, honey, molasses etc. as an occasional splurge.
    Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list, as mentioned last week.
  • Make more at home! Make your own marinades and salad dressing with oil and vinegar. Instead of buying pop tarts, doughnuts, cereal bars and other bakery/packaged items, make up your own muffins and sweet treats at home. This way you control the ingredients! Make a double batch and freeze to save time.
  • Cut the serving back. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. OR…
    Replace it completely. Enhance the flavor of foods with spices and extracts instead of sugar. Try ginger, allspice, cinnamon or nutmeg. Use extracts like almond, vanilla, orange or lemon.
  • Substitute. Switch out sugar with unsweetened applesauce, mashed banana, date puree or any preferred fruit puree. Try using these in an equal amount as called for in recipes; take note, you may have to alter your recipes a bit!

    Blog post provided by:
    Katie Foster, RDN, LD
    Nutrition Services
    Hannibal Regional

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