• Eating less sugar means first avoiding the foods that have lots of sugar. The USDA recommends eating as little sugar as possible to maintain good health.http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/297.html Educating yourself about foods that are loaded with sugar will save you time and energy when grocery shopping or eating out!

1. Limit foods that obviously contain a lot of sugar, such as:
   1. Candy
   2. Chocolate
   3. Cookies
   4. Pastries
   5. Cakes
   6. Other desserts
2. Learn how to read labels: Nutritional information labels will tell you how many grams of sugar are in that food.http://www.cfsan.fda.gov/~dms/foodlab.html The less grams per serving, the better!
3. Educate yourself about hidden sugars, such as high fructose corn syrup or sugar derived from corn rather than cane. Many juices and sodas contain high fructose corn syrup, which the Mayo Clinic notes has been proven to be bad for the body.http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588 Avoid foods which list high fructose corn syrup as one of the first ingredients.http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588

• Once you have learned how to identify foods high in sugar, it is time to evaluate your kitchen's contents.

1. Go through your pantry and throw out sugary snacks and foods such as sugary cereal, cookies, donuts and even white bread.
2. If you must keep some sugary foods on hand (perhaps for a family member), then put them high on a shelf or otherwise out of sight.
3. Consider getting rid of the sugar for your coffee and replacing it with an artificial sweetener.
4. Stock up on artificial sweeteners of your choice.http://health.msn.com/health-topics/diabetes/articlepage.aspx?cp-documentid=100184842&vv=600

• Once you've gotten rid of sugary snacks, you can now start to replace those unhealthy foods with healthier snacks and foods.http://whfoods.com/

Equip Yourself for a Proper Breakfast

1. Eating first thing in the morning gives your body the energy it needs,http://www.webmd.com/diet/features/lose-weight-eat-breakfast which will help you lose weight and makes you less likely to crave sugar.http://www.webmd.com/diet/features/lose-weight-eat-breakfast
2. Do not skip breakfast or eat donuts first thing in the morning!
3. Stock your kitchen with healthy, low-sugar breakfast foods such as fruits and whole-grain cereals.
   
   

Fresh Fruit Alternatives
Fresh fruit is a tasty, healthy snack when you're feeling the urge to munch. Try out some of these tips for replacing unhealthy snacks with fruit http://www.mypyramid.gov/pyramid/fruits_tips.html

1. Arrange fruit in an attractive bowl and place it on your counter.
2. Stock your fridge with grapes—they are delicious cold on a hot day!
3. Create a fruit salad and have it for breakfast or for dessert.
   
   

Other Healthy Snack Alternatives
Eating less sugar does not necessarily mean depriving yourself. You can still snack, so long as you do so the smart way!http://www.fitnessmagazine.com/recipes/healthy-eating/smart-shopping/healthy-snacks/

1. Keep small portions of healthy snacks in a small bag in your purse or briefcase for when you're on the go.
2. Mixed nuts or a low-sugar granola mixture make a tasty, filling snack.
3. When the urge for a sweet treat strikes, try frozen yogurt. Many brands are made with artificial sweeteners, or are naturally low in sugar.

• Now that you have made the choice to stock your kitchen with healthier snacks and ingredients,http://www.fitsugar.com/1536202 it's time to learn how to cook with as little sugar as possible. There are several natural and artificial sweeteners you can use in place of white or refined sugar.http://healthychild.org/resources/article/baking_without_refined_sugar/

All-Natural Sweeteners

1. Honey is sweeter than sugar. Use in baking to add moisture and density to your recipe.http://allfoodsnatural.com/club/condiments/98-sweet-flavors/303-honey.html
   • -A 3/4 cup of honey is equal to one cup of sugar.
   • -Honey is acidic, so you will need to add a pinch of baking soda to neutralize it.http://allfoodsnatural.com/club/condiments/98-sweet-flavors/303-honey.html Honey
   • -For each cup of honey used, reduce your liquid ingredients by 1/4 cup.http://allfoodsnatural.com/club/condiments/98-sweet-flavors/303-honey.html Honey
   • -Honey will cause over-browning, so reduce your oven temperature by 25 degrees F before baking.http://allfoodsnatural.com/club/condiments/98-sweet-flavors/303-honey.html
2. Molasses consists of sucrose, glucose and fructose. Molasses also contains small amounts of B vitamins, calcium and iron. It is produced during the process of refining white sugar and is healthier than white sugar. Molasses will give your baked foods a darker, less sweeter flavor than white sugar.http://homecooking.about.com/od/specificfood/a/molassestips.htm
   • -Use 1 1/3 cup molasses for 1 cup of sugar.http://homecooking.about.com/od/specificfood/a/molassestips.htm
   • -Add 1/2 teaspoon baking soda for each cup used and reduce the liquid used in your recipe by 5 tablespoons as molasses is very dense.http://homecooking.about.com/od/specificfood/a/molassestips.htm
   • -Reduce your oven temperature by 25 degrees F (15 degrees C) before baking.http://homecooking.about.com/od/specificfood/a/molassestips.htm
3. Maple syrup is a wonderful, albeit expensive substitute for sugar. Use it to sweeten pancakes, waffles, cookies, cakes and pies.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=115
   • -Use 3/4 cup for every cup of white sugar.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=115
   • -Decrease the total amount of liquid in the recipe by about 3 tablespoons for each cup of syrup you use.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=115
4. Fruit juice concentrates are a popular choice for use as a sugar substitute. Orange juice, apple juice or white grape juice all add moisture and sweetness to baked goods and are healthier than white sugar.http://www.naturodoc.com/library/nutrition/natsweets_use.htm
   • -Use 3/4 cup for every cup of white sugar.http://www.naturodoc.com/library/nutrition/natsweets_use.htm
   • -Decrease the amount of liquid] by 3 tablespoons for each cup of juice.http://www.naturodoc.com/library/nutrition/natsweets_use.htm

Artificial sweeteners

• Many people turn to artificial sweeteners when trying to limit the amount of sugar in their diet.http://homecooking.about.com/library/weekly/bl010598b.htm Oftentimes artificial sweeteners get bad press, with claims that they can cause a variety of health problems, including serious ones. However, numerous studies by the FDA and other institutions have shown that they are safe for the general population, although pregnant women should avoid consuming them.http://www.mayoclinic.com/health/diabetes-diet/NU00592
• Sweeteners tested by the FDA and considered safe to consume are:http://www.mayoclinic.com/health/diabetes-diet/NU00592

1. Aspartame (NutraSweet, Equal)http://www.aspartame.org/
2. Saccharin (Sweet'N Low, SugarTwin)http://www.saccharin.org/
3. Acesulfame K (Sunett, Sweet One)http://www.acesulfamek.org/
4. Sucralose (Splenda)http://www.sucralose.com/
5. Neotamehttp://www.neotame.com/

• It is impossible to avoid eating out, and who would want to anyway? Most people eat out frequently: at work during business meetings, at play with their children at the nearest fast food restaurant or during a romantic dinner date. But how can you make eating out a healthier experience?http://www.americanheart.org/presenter.jhtml?identifier=531 Here are some ways to reduce the amount of sugar you consumer when eating out.

Fast-Food Restaurants

1. Choose a salad instead of a hamburger and fries.http://www.helpguide.org/life/fast_food_nutrition.htm
2. Drink water instead of a sugar-laden soda, or choose a diet soda.http://www.helpguide.org/life/fast_food_nutrition.htm

Sit-Down Restaurants

1. Ask for low-sugar options if the menu does not list them. Chances are, this is a common request and the chef would be happy to modify a recipe for you.http://www.restaurant.org/dineout/nutrition.cfm
2. Opt for fresh fruit or yogurt] for dessert.http://www.restaurant.org/dineout/nutrition.cfm
3. Avoid dressings and sauces, as these often contain sugar to sweeten them. If you must have them, ask for them to be served on the side, so that you can monitor the amount you consume.http://www.restaurant.org/dineout/nutrition.cfm

• It's not easy to start eating less sugar. After all, a sweet treat is an easy and cheap way to reward yourself after a hard day at work, or for a job well done. It is important tofind a way to motivate yourself to eat less sugar.http://www.newscientist.com/article.ns?id=dn3453

• Start small: Perhaps replace that sugary cereal with a whole-grain, sugar-free brand instead. After a week, move on to replacing some of your sugar-laden drinks, or desserts or both!

1. Enlist the support of friends and family who are willing to help you eat less sugar. Who knows; maybe they'll join you in your healthier lifestyle!
2. Use a visual aid. Display a chart on the fridge with ideas for healthy, sugar-free snacks or create a calendar and label some of the days, "sugar free".
3. Reward yourself! But not with sugar! Instead, once you've met all of your sugar free goals for the week, month, or even day, treat yourself to something fun-a day at the spa, a new pair of shoes or golf with the guys.http://weightloss.suite101.com/article.cfm/rewardyourself

• Let's be honest: Eating less sugar isn't easy. It is, however, a smart choice for a healthier life. Make the decision to be healthy, stick to it, use the tips and tricks listed in this article and you will find that eating less sugar may be easier than you thought!