by Lisa Nelson
　
Limiting sugar intake can be difficult. Sugar is pretty much an everyday staple in the US. The USDA recommends limiting sugar intake to 10 teaspoons per day, but the average American consumes 34 teaspoons per day. But limiting sugar intake is not only important as you pursue your weight loss goals, it’s also important for your overall health.

Here are 5 tips to cut back your daily sugar intake:

1) Divide and conquer to reduce sugar.
Gradually switch yourself from regular/sweetened beverages and foods by mixing them with unsweetened counterparts. For example, combine half a serving of sweetened yogurt with half a serving plain yogurt. Mix sweetened juice with water to dilute the sugar content. You can even switch yourself from regular soda to diet by mixing the soda together – half a can regular with half a can diet (although diet soda is still not the healthiest choice). After a week or so, gradually increase the portion of unsweetened food or drink to a ratio of ¼ sweetened to ¾ unsweetened. Before long you won’t even miss the extra sweetness.

2) Plan ahead when it comes to dessert.
Establish a plan for when you’ll indulge in dessert and when you won’t. For example, sweets twice a week with dinner only – never lunch. Or dessert at the office birthday parties only twice a month. If you have desserts daily, consider outlining a plan to alternate fresh fruit – have dessert one day, fruit the next.

3) Watch ingredient lists.
Sugar can easily be hidden in food just because you don’t know how to pronounce half the words in the ingredients list, let alone understand what is sugar. Here are some common terms for sugar: brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, raw sugar, sorghum, sucrose, sorbitol, turbinado sugar, and xylitol.

4) Switch to all-fruit spreads.
All-fruit spreads are a great alternative to jams and jellies. They are just as sweet and flavorful but with much less added sugar. Check you grocery store to see your options next time you shop. All-fruit spreads go well on toast, mixed with plain yogurt, and slightly heated to drizzle on pancakes and waffles in place of syrup.

5) Avoid sports drinks.
Corporate America has done a great job marketing sport drinks to the many individuals interested in being physically active to improve their health. Unfortunately, many sports drinks are loaded with sugar, such as Gatorade, All Sport, and Powerade. It’s much wiser to replace the fluid losses from a good workout with water.
　
Are you ready for a step-by-step weight loss plan to ensure you　achieve your goals?　Sign up for a Mini Diet Makeover with dietitian Lisa Nelson to get started on the right path today!　

Lisa Nelson RD is the founder and owner of HeartHealthMadeEasy.com, which offers support, education, and guidance as you achieve your heart health and weight loss goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health, and the free special report "How to Make Heart Healthy Changes into Lifelong Habits."

http://www.lisanelsonrd.com