This does not include natural sugars found in milk and fruit. Besides helping control calories, eating patterns lower
in added sugars are associated with reduced risk of heart disease, obesity, type 2 diabetes, and some types of cancer in adults. There also seems to be a relationship between added sugars and cavities in children and adults.
Reducing added sugar intake starts at the grocery store.
You can cut down on added sugar by:
Reading labels to choose packaged foods that have less or no added sugar. See the Identifying Added Sugars article on page 2 for a list of names for added sweeteners.
Drinking water, unsweetened tea or coffee, or other calorie free beverages.
Choosing beverages, such as low – fat or fat – free milk and 100% fruit juice, to meet food group recommendations.
Choosing fruit as a naturally sweet dessert or snack.
Making sweets a once – in – a – while treat and choosing a smaller portion when you do enjoy them.
You can also cut down on sugar at home in your cooking and baking. Reduce the amount of sugar in recipes by one – third to one – half.
When you use less sugar, spices such as cinnamon, cloves, allspice, and nutmeg, or flavorings like vanilla or almond extract can be added to enhance the sweetness of food.