1. Size down

If you are purchasing desserts, consider smaller quantities, like one slice of cake or a small pint of ice cream per person, instead of large sizes often sold in grocery bakeries.

2. Make unsweetened yogurt and fresh fruit parfaits for dessert

Invent a fun yogurt and fresh fruit snack instead of packaged desserts and treats.

3. Swap it out

Opt for whole fruits instead of sugary snacks or desserts. They provide natural sweetness along with fiber and nutrients.

4. Drink smarter

Swap sodas, energy drinks, and sweetened teas for water, herbal teas, or sparkling water with a splash of fruit juice. Instead of adding sugar and syrup to your coffee, consider adding a spice like cinnamon so you have a flavor without all of the sugar. Gradually shift from drinking fruit juice to eating whole fruits.

5. Play hide-n-seek

Common foods like ketchup, salad dressings, flavored yogurts, and breakfast cereals often contain added sugars. Look for unsweetened or low-sugar versions. Check the nutritional information on packaged foods to identify added sugars (e.g., sucrose, high-fructose corn syrup, maltose, dextrose).

Use natural nut butter without added sugars instead of sweetened varieties.

6. Desserts are occasional treats

Reserve sugary desserts for special occasions rather than everyday consumption. Consider healthier dessert options, like yogurt with fresh fruit or dark chocolate.

7. Meal planning

Regular, balanced meals can help reduce sugar cravings. Include proteins, healthy fats, and whole grains to stabilize your blood sugar levels.

8. Crave strategies

Drink water when you crave sugar—thirst can sometimes be mistaken for a sugar craving. Distract yourself with a walk, reading, or another activity to let the craving pass.

9. Write it down

Track your intake to stay motivated.

Set realistic goals and reward yourself for progress (not with sugary treats). Keep track of how many sweets you consume in a day. It might surprise you.