The Best Ways To Reduce Sugar and Alcohol
It seems like this year flew by! It's hard to find time for yourself when there is so much happening in the world. We'll be focusing this month on ways to reduce added sugar and alcohol to improve your overall health. This isn't another "sugar is bad, avoid it at all cost" article. We are realists. We recognize that sugar and alcohol can be enjoyed from time-to-time.
Moderation is the magic word for this month. These are some simple tips to help you reduce sugar intake and cut down on calorie-laden alcohol.
Sugar: How much is too much?
It's clear that Americans love sugar. The average American consumes far more sugar than the recommended daily intake. We'll talk about hidden sugar, but most of it is due to our habits.
American adults consume between 55 to 92 grams of sugar each day. This is 13 to 22 teaspoons of sugar per day. While sugar should make up approximately 10 percent of your daily calories, most people consume more than 16 percent.
Although it can be difficult to reduce the amount of sugar in your diet, there are some simple tips that can help. It's about making small changes over time that lead to new habits. You don't have a need to wake up tomorrow and declare you will never eat another grain of sugar again.
Tips to Reduce Sugar
There are a few simple ways you can reduce sugar intake in your diet.
Limit sugary drinks Drinking a few ice-cold drinks from time to time won't harm your health. But if you regularly drink sugary beverages like soda, fruit juice, or smoothies, you might want to reconsider. Instead of drinking sugary drinks, you should drink water, sparkling water, and herbal teas, as well as black or green coffee.
Don't eat dessert. Some meals call for sweet endings. But remember that sugar has no nutritional value and that you should eat more healthy food. Treat yourself to a slice of cherry pie or chocolate cake after a meal. Instead, try fresh fruit, Greek yogurt with fruit and cinnamon, or dark chocolate that contains at least 70% cocoa.
Check out the condiments. Sugar is often used in prepackaged food items. While some foods, such as baked goods, are obvious sources, others are more subtle. Sauces like ketchup, barbecue sauce, and spaghetti sauce are all high in sugar. Make sure you read the labels and add spices and herbs to spice up your meals.
Choose full fat. This might go against all the health advice you've been given throughout your life. However, if you are forced to choose between full fat and low fat, full fat is the best choice. Food producers must replace the fat in yogurt with something that enhances the flavor. You're better off buying a low-sugar version with full fat.
View all labels- The best way to control the amount of sugar in your diet is by reading nutrition labels on your favorite foods. Food labels must contain added sugars so that you can see the total carbohydrate section.
Reducing Alcohol Consumption
You can also reduce the amount of alcohol in your diet by limiting how much sugar you consume. Drinks can contain added sugars from fruit juices, or simply have sugar that naturally occurs because of the ingredients they are made of. Consuming a lot of sugar can lead to a high intake, so reducing your intake will be a good thing for your overall health.
It doesn't matter if the alcohol contains sugar. A 5-ounce glass of wine contains 123 calories and a 1.5-ounce shot 80 proof vodka, Rum, or Gin has 97 calories. A 12-ounce Pepsi can have 150 calories, which is about the same as 12 ounces of beer. A 16-ounce Red Bull Energy Drink has 220 calories. Alcohol is packed with calories, one ounce at a time.
You can cut down on alcohol consumption by:
Be patient - Count how many drinks you have when you go out with friends. You can do this to make sure you don't go crazy and keep track of it.
Do not keep alcohol at your home - Alcohol should be reserved for special occasions only. It won't be as tempting if you don't keep it at home.
Slow down - If you drink, sip slowly.
It takes time to get healthy. It takes effort and thought to get healthy. But don't let your mind wander too far. You can start by reducing sugar and alcohol intake for a day or two, two weeks, one month, two months, or three months. It doesn't mean you have to stop sugar consumption for a whole week. Instead, cut back on sugar intake for one day and then increase the amount for the next day. You can do this one day at a time, then one week at a time. Once you've mastered the basics, try a new tip that will help you reduce your sugar intake. In no time, you'll be on your way to a healthier lifestyle.
