A few suggestions to cut down on sugar intake  

Read Food Labels: Get into the habit of reading ingredient lists on food packaging. Sugar can appear under many names, such as sucrose, glucose, fructose, maltose, dextrose, syrup, cane sugar, corn sweetener, and honey. Also, check the total sugars per serving in the nutrition facts panel. 

Choose Natural Sweeteners: Opt for natural sources of sweetness like fruits, dates, or honey in moderation. These provide sugars in a less concentrated form and contain other beneficial nutrients. 

Limit Sugary Drinks: Replace sugary drinks like soda, energy drinks, and fruit juices with water, herbal teas, or unsweetened sparkling water. Sugary drinks are one of the biggest sources of added sugars in the diet. 

Eat Whole Fruits Instead of Drinking Fruit Juices: Whole fruits contain fiber, which helps slow the absorption of sugar and makes you feel fuller, reducing overall intake. 

Avoid Processed Foods: Processed foods often contain a surprising amount of hidden sugars. Try to eat more whole, unprocessed foods, which naturally contain less sugar. 

Modify Recipes: When cooking or baking, reduce the amount of sugar the recipe calls for. In most cases, you can cut the sugar by one-third to one-half without significantly affecting the taste or texture. 

Be Careful with Condiments: Sauces and condiments like ketchup, barbecue sauce, and salad dressings can contain hidden sugars. Look for sugar-free options or use herbs and spices to flavor your food instead. 

Choose Healthy Snacks: Swap sugary snacks for healthier options like nuts, seeds, yogurt, or fresh vegetables with hummus. These foods are not only lower in sugar but also provide beneficial nutrients. 

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