Mindful Nutrition and Wellness

Jessica Miller, Holistic Health Coach

reduce hidden sugars mindfully

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Americans, on average, consume over 75 pounds of sugar per year. That’s nearly 1/2 cup of sugar per day.  Overconsumption of sugar can lead to diabetes, feed cancer, cause mood swings, dull skin, and create fogginess and lack of focus. Revise your daily routine to jumpstart healthier habits to support your weight loss and energy goals!

Use these tips for cutting back on your daily sugar intake.

1. Stop drinking sugar.

Be mindful of the amount of sugar you add to your morning coffee. Cut back by just 1/4 tsp a week until your palette no longer requires sugar in your coffee.  Avoid store-bought, pasteurized juices. These juices have been heated, destroying their nutrients leaving behind substantial quantities of sugar. Obviously, soda (even diet) is a no-go.

2. Limit dried fruit.

Dried fruit are concentrated sugar. Choose fresh fruits instead which are more nutrient dense, full of fiber, and better satisfy hunger.

3. Avoid refined grains.

White breads, pasta and refined cereal grains are processed in the body much like sugar. They lack fiber and spike the blood sugar.

4. Read labels.

Focus on the amount of sugar per serving. Rarely is a serving size all we consume. 4 grams of sugar is equal to one teaspoon. (Below left: “Healthy Choice” frozen meal, right: Annie’s Organic Bernie-Os- 5 and 4 teaspoons of sugar per serving respectively).

5. Add your own sweetness.

Choose unsweetened, unflavored versions of your go-tos, like oatmeal, yogurt, or granola and add your own honey or sweetener. When you make a decision about how much sugar goes into your food, it is almost always going to be less than what food manufacturers would feed you.

Check out these recipes for lower-sugar alternatives to your usual sweet treats.

Limiting the amount of sugar you eat, also limits the amount of sugar you want.  Read my next post to learn more about how to reduce your cravings for sugar.



Author: Mindful Nutrition and Wellness

Holistic Health Coach, mindfulnutritionandwellness.com

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