Helpful info for a healthier lifestyle
Eat Less Sugar

How to Eat Less Added Sugar and Not Miss It

The sugar conversation has been a topic of interest for decades. And today, more than ever, many health-conscious consumers are trying to limit calories, especially those coming from added sugars, and learn to be more mindful when making eating choices.

The latest Dietary Guidelines for Americans have recently advised Americans to consume less added sugars. This implies cutting back on foods prepared with added sugar, such as pastries, cakes, cookies, sweetened beverages, candy, and a number of other products. However, an important factor to consider and that I’d like to focus on, is that the dietary recommendations are advising to reduce or decrease the amount of added sugars that are consumed, not to eliminate them completely. Let’s be honest with each other and ourselves, most of us like to eat sugar and we enjoy it—maybe a little too much. Although not all, but some of us like sugar in our tea, our cereal, our baked goods, our smoothies and of course, in our coffee—the list can go on without end. It’s not breaking news that many of us have a sweet tooth, but it doesn’t give us a license to eat all the sugar we want.

So we come to the point where we recognize that our added sugar intake might need some redirection, but we also don’t want to deprive ourselves of what we enjoy—because that’s not the point.

So how can we eat less sugar and not miss it?

Well for starters, let’s acknowledge that sweetened treats eaten in mindful proportions every now and then are acceptable. For example, treating the family to ice cream is a lovely gesture, but sometimes we get too excited and get carried away. Instead of the usual sugar cone, you could opt instead for the small kid-sized cup, and choose fresh fruit toppings, if any toppings at all.                                             

That being said, the real secret lies in preparing your own treats. At first it may be challenging, but with a little creativity and some substitution tips, you can have your sugar and eat it too – while saving plenty of calories!

As someone who has an enduring appreciation for sugar, I am delighted to share some of my very own calorie saving tips so you too can enjoy delicious sweet flavors and treats without going over your calorie allowance.

Below is a table that can help you make smarter, healthier, and still delicious substitutions that hardly anyone will notice!

Sugar Substitutions Table

Note: this table includes suggestions for sugar substitutions, but the measurements provided should be adjusted based on the specific recipe being used.

I am also sharing with you one of my favorite refreshing beverages: Cantaloupe Agua Fresca. This beverage is both satisfying and sweet and it has no added sugar. Or try the Thirst-Quencher's Lemonade (pictured above).

Enjoy and stay sweet!

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

Sylvia Meléndez Klinger, MS, RD, LDN, CPT is founder of Hispanic Food Communications, Inc., a nutrition and food communications consulting company. A Hispanic native who is a leading expert in cross-cultural Hispanic cuisine as it relates to nutrition and health, Sylvia uses her in-depth culinary and cultural expertise to introduce new strategies for wellness to an increasingly health-conscious Hispanic population. For more than a decade, Sylvia has been a consultant for major food, beverage and pharmaceutical companies and non-profit organizations.


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