A national survey conducted between 2001 and 2004 revealed that the average American consumed 355 calories --- more than 22 tsp. --- of sugar each day, reports The Wall Street Journal. Excessive sugar intake can lead to obesity, suppress the immune system, cause tooth decay, contribute to diabetes and increase cholesterol levels, according to Nancy Appleton, author of "Lick the Sugar Habit." The American Heart Association advises women to limit their daily sugar intake to 100 calories ---- approximately 6 tsp. --- while men should consume no more than 9 tsp. of sugar each day.
Step 1
Cut out soda. On average, a 12-oz. can of soda contains 10 to 12 tsp. of sugar, according to the University of Nebraska Lincoln Extension Nutrition Education Program. If you drink just one can a day for a year, you'll consume 65 lbs. of sugar. If you like the fizzy quality of soda but don't want all the sugar, switch to mineral or seltzer water, or make your own soft drinks buy combining soda water with fruit juice.
Step 2
Leave the sugar bowl in the kitchen cabinet. Reserve sugar only for baking or recipes that call for it. Resist the urge to add sugar to your coffee. Add fresh bananas, strawberries or blackberries to cereal instead of sugar.
Step 3
Reserve candy, cookies, cakes and pies for special occasions. Set a goal of indulging in sweets only once a week or once a month. When dining out, finish your meal before deciding whether to order dessert or split a dessert with someone else.
Step 4
Read labels carefully when buying packaged foods. If high-fructose corn syrup (HFCS) is listed as an ingredient, look for an alternate food. "As the most abundant source of calories and one of the cheapest ingredients in our food supply, HFCS has found its way into everything," says Jillian Michaels, author of "Master Your Metabolism." Foods that commonly contain HFCS include hot dog and hamburger buns, applesauce, baked beans, lunch meat, salad dressing, ketchup, mayonnaise and fruit juice blends.
Step 5
Know the aliases sugar goes by in packaged foods. Common names for sugar include dextrose, glucose, invert corn syrup, evaporated cane juice, malt, maltose, rice syrup, corn sweetener, sucrose and galactose, according to Michaels. If you see an ingredient that ends in "-ose," it's sugar.
Step 6
Serve fruit for dessert. Make a fruit salad with grapes, bananas, walnuts, apples and a touch of honey. Grill, bake or broil apples, pineapple or pears. Add blueberries, cranberries or raisins to sugar-free quick breads. Have a scoop of sorbet instead of ice cream. Make healthy, low-calorie ice pops by freezing pureed fruit in ice cube trays.
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