If you’ve been thinking about cutting back on sugar, you’re not alone. A report from the National Health and Nutrition Examination Survey found that between 2015 and 2018, American adults consumed an average of 239 calories per day from added sugars—well above the American Heart Association’s recommended daily limit of 100 calories for women and 150 calories for men.

But here’s the good news: reducing sugar doesn’t have to mean giving up the foods you love or settling for bland meals. With a few small, smart changes, you can enjoy a low-sugar lifestyle while still satisfying your sweet tooth.

Here’s your 10-step quick-start checklist for cutting sugar without sacrificing flavour:

1. Reduce Portion Sizes
   Cutting back doesn’t always mean cutting out—simply eating smaller portions can naturally lower your sugar intake.
2. Limit Processed Foods
   Processed foods are often loaded with hidden sugars. Stick to fresh, whole ingredients whenever possible.
3. Replace Refined Sugars with Natural Sweeteners
   Try honey, maple syrup, date syrup, agave nectar, or stevia instead of white sugar.
4. Identify Hidden Sugars
   Start reading food labels carefully. You might be surprised where sugar shows up! (Join my private Facebook group where I teach you how to read food labels with ease.)
5. Get Creative with Spices
   Cinnamon, nutmeg, and other spices can enhance natural sweetness—no added sugar required.
6. Start with Small Changes
   Gradually reduce sugar in recipes so your taste buds can adapt.
7. Stick to Whole, Unprocessed Foods
   Whole foods typically have more nutrients and less added sugar than their processed counterparts.
8. Go Fruity
   Choose whole fruits over juices or dried fruits to get more fibre and less sugar.
9. Opt for Unsweetened Alternatives
   Whether it’s milk, yogurt, almond milk, or coconut yogurt—pick the unsweetened version to cut sugar without losing versatility.
10. Snack Smart
    Nuts and seeds are satisfying, nutritious, and naturally low in sugar.

By planning your meals and snacks ahead of time, you’ll be less tempted by sugary options and more likely to make healthier choices. Small, consistent changes can lead to big improvements in your health, energy, and overall well-being.

Ready to get started?
Take this checklist to your kitchen and begin making swaps today—your body will thank you!