February 26, 2019

Added sugars in our processed foods and drinks may increase your risk for heart disease. Here are some ways you can reduce sugar in your diet. As a bonus, you may find you feel more satisfied. 

  1. Seek Satisfaction. 
    • Next time you go for a sweet, try giving the food all your attention, taking small bites and savoring each one. After two bites, see if it meets your expectations. If it doesn’t, why eat it?  Stop eating it and promise yourself to get something that will meet your expectations another time.
  2. Eat a Fueling Breakfast. 
    • Start your day with a protein-rich meal to keep you feeling more satisfied and your energy level more consistent. Take time on Sunday to hard boil eggs or bake muffin pans of scrambled eggs for the week. Oatmeal, cottage cheese, whole-wheat toast with peanut butter, plain Greek yogurt with nuts and fruit are also good fueling foods.
  3. Make Choices not Habits. 
    • Choose sweetened beverages for an occasional treat instead of a daily habit. Anything you do daily will impact your health. Sweetened beverages are high in calories with little to no nutrition. A can of Coke has 9 teaspoons of sugar. Many popular coffee drinks have more than that. Try sparkling water and unsweetened tea instead.
  4. Explore Fueling Snacks. 
    • Do you graze on snacks between meals? Many favorite snacks lack nutrient balance. Track your snacks and see how long it takes you to reach for another. Snacks that balance carbohydrates with protein and a healthy fat will keep you satisfied longer. Greek yogurt, tuna, veggies and hummus, nuts and cheese, apples and peanut butter are fueling snacks. 
  5. Find Energy in Movement. 
    • Exercise can give you feelings of happiness and pleasure similar to an afternoon pick-me-up of a sweetened drink or candy bar. After lunch or late afternoon when you’d normally reach for a sweet treat, try a short walk to increase blood flow and oxygen to the brain.