1. Limit sources of liquid, concentrated sugars. Juices, soda, sports drinks combine the double whammy of “lots of sugar and quickly absorbed”. Instead choose unsweetened drinks, tea, water, or diluted drinks (1/4 cup juice: 3/4 cup water).
2. Read the ingredient list on products, especially packaged products such as cereal, crackers, bars, breads. Many products use the front of the box to tout benefits- “natural! whole grain! less sugar!- but the ingredient list is your more accurate guide. Limit products that list refined ingredients first or second (example, enriched wheat flour, brown rice syrup, evaporated cane juice). Instead look for whole grains as the first ingredient. Also, +2-3 grams of fiber per serving is indicative of a less refined product. For the tech savvy, consider apps to evaluate products (Example www.fooducate.com)
3. Keep it out of your house. Most of the time, don’t bring it home and avoid the temptation. But, enjoy that quality moment of something sweet and seductive on occasion. Make a batch of chocolate chip cookies with your child, eat a piece of dark quality chocolate,enjoy that ice cream cone after the pool (Hint- give the rest of the cookies to the neighbors, because putting them in the freezer just doesn’t work- frozen cookies are also yummy)
4. Eat fruit! Keep it in bowls around the house. It’s sweet, but loaded with fiber, nutrients, antioxidants, phytochemicals, flavonoids. Go for different colors and lots of variety.
5. Avoid skipping meals and going long periods without nourishment. Often we make poor decisions when hungry and quick fixes appear in the form of a sweet something.
6. Balance meals and snacks with a protein and healthy fat source. Protein, fat and fiber will help maintain a sense of satiety and sustained energy.
7. Incorporate stress management into your day. Sugar cravings may be triggered with stress. Instead of using sugar to produce the feel-good chemicals in our brain, try using other methods of relaxation.
8. Bottom-line- eat a balanced diet rich in fruits, vegetables, healthy fats and lean proteins. Limit processed foods.

I’d love to hear what works for you! Please share your thoughts, experience, and wisdom.