Ways to cut back on extra sugar in your diet 

Nix the sugary snack

By eliminating cookies, energy bars, muffins, and candies from your cupboard or drawer, you'll save calories. The American Heart Association recommends 25 grams (six teaspoons) of sugar per day for women and 36 grams (nine teaspoons) for men. 

Make smart swaps where you can

When you want to use sugar or artificial sweetener, observe your urge and decide if you need it to enjoy the food or drink. Be careful with “natural” sweets like agave or honey—your body processes them like other sugars. 

Cut back on sugary drink

Vanilla-flavored coffee and soda have additional sugar. Coconut water (some companies add sugar), bottled iced teas, flavored waters, and artificially sweetened drinks may have hidden sugar.

Learn to read label

Read ingredient labels like a job. Some flavored fruit yogurts, cereals, and cooked oatmeal include over six teaspoons of added sugar per serving, the AHA's daily limit for women. Use entire fruit to sweeten your favorites. Look out: 

Make over your grain

Consider refined grains (white flour, rice, and bread) as simple carbohydrates—sugar. According to Brooke Albert, M.S., R.D., C.D.N., creator of B Nutritious, eating bagels and pasta regularly may make you think you don't like sweets.

Watch the booze

Alcohol converts into sugar in our systems, even though red wine has polyphenols. Drink a 12-ounce light beer, a small glass of wine, or one shot of distilled spirits (vodka, gin, rum, Scotch, bourbon) without mixers. 

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