Tutorial 5.1 Reducing Sugar Intake

Reducing sugar in your diet can be achieved through several strategies:

1. Cut Back on Sugary Drinks: Most added sugars in the diet come from sugary drinks. Opt for water, unsweetened sparkling water, herbal teas, black or green tea, or coffee.
2. Avoid Sugary Desserts: Most desserts are loaded with sugar. Instead, try fresh fruit, Greek yogurt with cinnamon or fruit, baked fruit with cream, or dark chocolate (70% cocoa or higher). 
   
3. Read Product Labels: Many products contain more sugar than you might realize. Reading product labels can be a helpful first step to lowering your added sugar intake.
4. Choose Whole Foods: Limit added sugars by choosing whole foods and full-fat foods over processed and low-fat versions.
5. Check for Sugar in Canned Foods: Canned foods can contain high amounts of added sugar. Opt for fresh, frozen, or canned fruits in water, not syrup.
6. Reduce Sugar in Cereal and Coffee: Try cutting the usual amount of sugar you add by half and wean down from there.
7. Swap Out the Soda: Replace soda with water or diet drinks.

Remember, consistency is key. Reducing your intake of added sugar over time can benefit your overall health, including helping you maintain a moderate weight and healthy blood sugar levels.

Quiz

5.4 Food Detective. Solve this puzzle to identify the high-sugar content of canned fruits 

    [ _ _ r _ _ ].

5.5 Know what you eat. Complete this sentence to reveal more information about prepared foods. Reading product labels can be…

Extended Exercise

Food Columnist. Take the role of a Food Columnist to complete this exercise. Write a short memo explaining to a concerned reader that consistency is the key to reducing intake of added sugar. Nominate a few ideas to help her with her eating habits. Use your memo as a useful guide in situations where moderation is required.

Ideas to Reduce Sugar Intake

Satisfying your sweet tooth without added sugars can be achieved through several strategies:

1. 
   Use Natural Sweeteners: Instead of processed white sugar, experiment with natural sweeteners like honey, maple syrup, stevia, or agave.
2. Opt for Fruits: Fruits like bananas, dates, or berries can add natural sweetness to your desserts.
3. Make Healthier Desserts: Consider making desserts like yogurt, chia pudding, or healthy muffins. 
4. Try Sugar-Free Desserts: There are many recipes available that use naturally sweet fruits and healthy sugar alternatives to create delicious treats without sugar. For example:

• Chocolate-Covered Almond Bark: This delicious almond bark is sugar-free and makes an excellent hostess gift.
• Vanilla Date Ice Cream: This ice cream is rich and creamy, but without any sugar added.
• Sugar-Free Muffins: These healthy muffins have just 48 calories! They’re naturally sweetened with blueberries and apples.

Remember, moderation is key even when using natural sweeteners, as they still contain calories.

Quiz

5.6 Solve these puzzles to identity some natural sweetener alternatives to sugar.

      H ________________

      M ________________ S ________________

      S ________________

      A ________________

5.7 Reverse these letters to uncover ways the home cook can reduce total sugar intake. 

[ ekam reihtlaeh stressed ]

5.8 Q&A. What is the best way to make sugar-free desserts?

Chapter Modules

5.1 Reducing Sugar Intake

5.2 Sugar Substitutes

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