6 Quick Diet Edits to Eat Less Sugar

Finding a balance between too much or too little sugar is tough. Discover some quick diet edits to have less sugar without eliminating it altogether.

You're a Dietitian and You Bake with Sugar?

"Yup.  I do".

There is no question that, as a population, we eat too much sugar.  At our house we eat sugar in baked goods like the recipes you see here.  But we don’t have a high-sugar diet.  The main reason?  We don’t drink sugar.  We just don’t. 

It was very intentional on our part, to teach (it has to be taught) our boys to crave water when they are thirsty.  Soda/pop, juice, sweetened warm drinks, are only on special occasions around here.  And to be honest, even then, they are usually a turn-off because we are not used to it.

My kids really are normal.  They will be the first to look for sympathy that their mom is a Dietitian, but don’t let them fool you. 

I’m not a food police momma. 

I’ve met those who are, and they have reinforced to me that I would rather save the mind space for other things.  So, when the boys asked to be like the other kids and have a sports drink at basketball practice, I said yes…as a special occasion.  In the end, they didn’t drink it and came home running to the tap with a glass. It didn’t quench their thirst and they were dehydrated. 

Born this way?  Not a chance.  We all do what we are used to; we like what we eat and drink most of the time.  They weren’t used to it and didn’t like it.

Without a trickle of sugar drank throughout the day, it leaves room for using sugar to enhance other foods, like baked goods. 

Is fruit better for us on its own?  For sure.  I will always be an advocate of whole, unprocessed foods.  But sometimes enjoying our fruit is in a dessert.  It is part of an overall healthy diet and the sugar doesn’t erase the goodness of the meal as a whole.

6 Quick Diet Edits to Eat Less Sugar

Pick a takeaway to try:

1. Put a water and white milk jug on the table at mealtimes, allowing your family to choose either.

2. If you drink juice at your house, dial it back to breakfast only, use an old-fashioned juice glass (4 oz or ½ cup), and be done with it for the day. When more is asked for, say, "Sure; tomorrow at breakfast".*

3. Does your family prefer flavored sweetened milk? Limit it to only at snack time.  Purchase flavored syrup for your white milk so you can decide how much sugar is added.  Keep putting white milk on the table at mealtime so there still is an opportunity to learn to like it.

4. Wean yourself off sugar in your hot drinks, one teaspoon at a time.

5. Not a fan of plain water, yet? Make it more inviting with frozen fruit 'ice cubes', add in mint or basil leaves or a herbal tea bag for a subtle flavor. Or decide to drink some plain water first, and then switch to your usual beverage so you have an opportunity to learn to like it.

6. Make fruit the base of your desserts. Enjoy fresh fruit in season, unsweetened frozen or canned or in a baked good.

*When making a change to how you eat at home, pick a date to start, let your family know when this will be, and expect pushback. Sticking to it is easier than trying again (as with everything with our kiddos!).

Thanks for pulling up a chair.

A gentle reminder,

God wants you to know: I see you, I hear you, I love you.