The CalorieKing Sugar Guide

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Hints to reduce sugar

Choose tasty fruits for a sweet treat!

At the supermarket:

Read ingredient labels. Identify the various forms of sugar in a product. Select items lower in total sugar when possible.
Buy fresh fruits or fruits packaged in juice. Avoid those in syrup.
Buy fewer foods that are high in sugar such as prepared baked goods, lollies, sweet desserts, soft drinks, and fruit juice drinks.
Buy sugar-free (low-calorie) diet drinks or mineral water in preference to sweetened drinks.

In the kitchen:

Reduce the sugar in foods prepared at home. Try new recipes or adjust your own. Start by reducing the sugar gradually until you've decreased it by about one third or more. Often the sugar in a cake recipe can be halved without affecting taste or quality.
Use unsweetened apple puree in place of oil or sugar. Use equal amounts.
Add bananas or other fruit to cereal instead of sugar.
Experiment with spices such as cinnamon, cardamom, coriander, nutmeg and ginger to enhance the flavour of foods.

At the table:

Use less of all sugars. This includes white and brown sugar, honey, and syrups.
Choose fresh fruit instead of cake, ice cream, chocolate or biscuits for dessert or when you want a snack.
Add less sugar to coffee, tea, cereal or fruit. Get used to using half as much, then see if you can cut back even more. Alternatively, use artificial sweeteners in moderation.
Cut back on soft drinks. Use artificially sweetened "low-calorie" varieties in moderation. Better still, quench your thirst on plain water!
Experiment with flavourings for water - try adding lemon, orange or lime slices, sliced strawberries, or herbs such as bruised lemongrass stalks or mint leaves for a refreshing taste without adding calories or sugar.