SmartMom

Can’t pass by the office candy jar without a Hershey Kiss or 2…or 8? If you answered yes, chances are you’ve got a bit of a sweet tooth.

You’re not alone. Seems the whole country is sugar-logged. According to the USDA, Americans consume 20 teaspoons per day of sugar, rather than the recommended 10 – and the numbers seem to climb each year. These growing numbers can be partially attributed to the proliferation of “low-fat” and “diet” foods on the market, which are oftentimes laden with sugar to make them taste better. In addition, sugar hides in many foods that may surprise you, such as ketchup, canned vegetables and even some types of yogurt.  

Because our bodies are biologically programmed with a preference for sweets, trying to eliminate sugar completely can be a challenge. But bringing both your body and mind back into a balanced relationship with sugar will help maintain healthy weight, boost immunity, pump up your energy and temper your mood.

Here are some steps to help you gradually break your sugar habit and welcome back the sweetness found in natural, whole foods. This process should be done slowly over the course of several weeks in order to be successful. Give it a try – your taste buds (and waistline) will thank you:

[1.] Raise your sugar awareness: For starters, maintain your normal diet for a week. During this time, become more aware of your sugar intake, read labels and realize that sugar can take many forms, including dextrose, fructose, fruit juice concentrate, maltose and sucrose. Be sure to check all labels, including those less obvious, such as breads and cereals.

[2.] Write it down: Keeping a food diary is an extremely effective way to figure out the how, when and why of your food and beverage habits. Be sure to record the time of day, as well as your mood, energy level and cravings at the time. This journal will serve both as tangible evidence of your sugar intake and call attention to patterns so that you can develop a plan to avoid certain pitfalls during the day (i.e., put healthy snacks in your car, like a bag of almonds, carrots or dried fruit, to munch on during your commute).

[3.]Purge the pantry: Rid your pantry, fridge, freezer, purse and other “hot spots” of as much sugar-laden food as you can afford to. If you can’t see it, you won’t eat it! If there are snacks that you must keep on hand for your children, try temporarily putting those items in a bin, basket or reserved kid-only zone in the pantry. Keep in mind that healthy foods containing sugar (like apples, bananas, carrots, etc.) should be kept in clear view and may aid in quelling your cravings.

[4.]Be free: If you’re ready, try going sugar-free for a week. Taking this vacation from processed sugar will break the catch-22 craving cycle and reset your palette. You will be amazed at how less the temptation becomes after just the first day, as your mindset shifts with a heightened awareness of what you put into your body. Focus on eating nutritionally balanced meals and healthy snacks. After a week, you will have a healthier relationship with sugar and be able to treat yourself every once in a while.

To read more about getting rid of the sugar in your diet, check out “Lick the Sugar Habit” by Dr. Nancy Appleton.