It’s hard to break old habits, especially when it comes to eating foods we enjoy every day. Eating is one of the greatest pleasures in life, and sweets are increasingly hard to avoid in our culture. Your challenge is to begin by making small changes in your diet to cut back on sugar.

It’s simple: eat less sugar
Avoid adding extra sugar to your foods. Instead of using two teaspoons of sugar in your coffee, use one. If you drink three sodas per day, reduce to two per day, then to one, until you don’t need them anymore. Cutting back gradually will reduce the cravings for sweets unless you are willing to go “cold turkey.”

Load up on veggies and legumes
Legumes are more commonly known as beans, peas, and lentils. By increasing these foods as snacks or part of your meals, you will naturally cut back on the amount of sugar eaten. Vegetables and legumes are loaded with fiber and nutrients while also providing bulk so you don’t get as hungry.

Reduce sugar in recipes
In most recipes, sugar can be decreased or sometimes skipped altogether. Experiment by reducing sugar by one-third the amount, and then try reducing the sugar by one-half. Don’t be afraid to omit the sugar in salads, dressings, casseroles, or soups; you may not even notice it’s missing!

Check it out
Canned fruit may be packed in water, its own juice, light syrup, or heavy syrup. Syrup means sugar. Fruit is naturally sweet, so the fruit packed in water or its own juice tastes great. Fresh or frozen fruit can be even better choices because some nutrients are lost in the canning process.

Equal parts
Fruit juices are loaded with sugar and are often made from concentrate, but they do contain valuable vitamins and minerals. Mix half fruit juice with half water or carbonated water for a less sweet beverage. Check the label on yogurt, as fruit-flavored yogurt typically has a lot of sugar added. Try substituting equal amounts of plain yogurt for fruit-flavored yogurt, and then gradually make the switch to eating only plain yogurt with fresh fruit.

Start now
There are plenty of ways to begin making changes for a healthier you. Find out more tips for stamping out sugar next week. Try this Spicy Bean Salsa. This hearty salsa recipe is low in sugar, loaded with fiber, and can help reduce your sugar cravings.

Carol Bennett is a Registered Dietitian and Certified Clinical Nutritionist with over 25 years of experience. She is currently a consultant at the Institute for Health Realities, where she develops personalized nutritional plans for her clients based on their health history and blood chemistry.

To learn more about eliminating sugar from your diet, see Tips to Stamp Out Sugar...Part 2.  

Recipe For: Spicy Bean Salsa    Serves: 14

Ingredients:

Salsa
1 15 oz. Black beans, canned, drained 
1 ½ C.   Corn, frozen
2 Tomatoes, medium, diced
1 Red bell pepper, diced
1 Green bell pepper, diced
½ C.  Red onion, diced
2 Jalapenos, minced
1/3 C. Cilantro, fresh, minced

Marinade
½ C. Lime juice (juice of 3 limes)
1/3 C. Olive oil 
1 t. Salt
½ t.  Cumin, ground
½ t.  Chili powder, ground

Directions:
1. Combine first 8 ingredients in large bowl.
2. For marinade, mix next 5 ingredients together in small bowl.
3. Pour marinade over chopped ingredients.
4. Set aside, cover, and refrigerate to blend flavors.

To The Point Nutrition:
Cal 99, Pro 3 g, Carb 13 g, Total Fat 5 g, Sat Fat 0, Trans Fat 0, Sugar 2.5 g, Fiber 3 g

Loaded with Folic Acid, Phosphorous, Lycopene, Vitamin A, Vitamin C, and Potassium

Recipe Tips:
1. Use recipe as a salad or appetizer.
2. A great summer recipe to use the garden fresh vegetables.
3. Use organic vegetables when possible.