How to Cut Sugar Out of Your Diet (For Real This Time)

  Here’s some not-so-sweet news: The average American consumes 57 pounds of added sugar per year. Boil that down to daily consumption, and it’s about 17 teaspoons (more than ⅓ cup). The American Heart Association’s recommended daily cap? Just six teaspoons. Yikes. “Most people are unaware of all the places sugar hides,” says Michele Promaulayko, author of Sugar-Free 3. “Sugar is nearly everywhere, even slipped into foods we don’t even think of as ‘sweet,’ like spaghetti sauce, ketchup, bread, crackers, salad dressings, and yogurt.”  RELATED: This Is What Too Much Sugar Does to Your Body These hidden sugars, and the fact that we consume so much sugar on the regular, is why Promaulayko decided to write Sugar-Free 3. Don’t be thrown off by the title: The three-week plan does not ask you to go completely without any sweet foods whatsoever.  “It’s not restrictive. There’s so much you can eat and there’s no calorie counting, so you’ll never be hungry,” Promaulayko says. Follow the related OpenFit app and commit to eliminating added sugars, artificial sweeteners, and refined carbs for 21 days, “about the time it takes to form healthy new habits and to start experiencing significant results,” Promaulayko says. At the same time, you’ll learn how to read a nutrition label to spot hidden sources of sugar. (Get a head start with the Nutritious Life guide to being more sugar savvy.)  You can still eat fruit, potatoes, and whole-grain pastas and breads, but by limiting excess sugar, research shows you’ll sleep better, experience less inflammation, and reduce your risk for chronic diseases including heart disease and some cancers. RELATED: Is Natural Sugar in Whole Foods Healthier Than Added Sugars? “Ditching sugar—even just for three weeks, as a start—can be incredibly beneficial to overall health,” Promaulayko says. “And the longer you stay with it, the healthier you get, obviously. You’ll have more stable blood sugar, which controls hunger and energy, sleep more soundly, and have better digestion.” Ready to cut sweets without going insane? Promaulayko shares three sugar-savvy steps. 3 Easy Ways to Cut Sugar Out of Your Diet Plan your meals in advance. “A little planning goes a long way to prevent you from falling prey to easy-to-grab processed foods when you’re hungry,” Promaulayko says. Our recipe database is jam-packed with low-sugar menu inspiration. Find sweet substitutes. When your sweet cravings just won’t quit, try herbal tea with a sweet note (like vanilla or cinnamon) or a piece of whole fruit. Since the sugars are natural and come along with fiber, they won’t increase your blood sugar the same way a store-bought cake spiked with high fructose corn syrup would. Team up. “Enlist a friend, spouse or a group of coworkers to cut sugar with you,” Promaulayko says. “You can help hold each other accountable.” Sweet!   (Featured photo: Shutterstock)

How to Start Eating Healthy in 5 Easy Steps, According to a Dietitian

If you—like so many of us—are resolving to eat healthier, you’re not alone. But where to start? While cleaning up your diet can seem daunting, it’s easier than you think if you stick to these healthy-eating tips that stand the test of time. Here’s 5 ways to start eating healthy, and stick with your new eating plan for years to come. 5 Easy Steps to Start Eating Healthier Choose Color Over Calories Do you think our ancestors counted calories or macronutrients? No! The next time you cook or plate your food, think about how colorful your plate is. Instead of counting calories, aim for three different colors on your plate. This helps foster a healthy relationship with food, while putting nutrients ahead of calories. RELATED: 7 Delicious, Easy Grain Salads That Are Filled With Vegetables Of course, when I talk about “color” on your plate, I’m not talking about food coloring. I’m talking about a diet rich in fruits and vegetables. Eating foods in a variety of colors—such as kale, cucumber, lentils, bananas, and cabbage—helps promote gut health and ensures you’re getting tons of disease-fighting antioxidants.  Make Your Own Meals Over 36%of Americans eat at a fast-food restaurant on any given day, according to the CDC. Although there’s nothing wrong with eating out occasionally, in most cases, we’re in the dark about how this food is prepared and what actually goes into it. What type of oil is used? How are the ingredients sourced? But choosing to cook in your kitchen means you control the quality, quantity, and nutrient density of your meal. Don’t feel like you have enough time to cook at home? Try these hacks to save time: An Insta-pot or crockpot is the perfect kitchen tool for one-pot dinners. Dump in all your ingredients, carry on with your day, then come back to a complete meal. Clean-up is easy, too! Buy frozen veggies to sauté and create a “build-your-own” bowl. Despite what you may think, frozen veggies still maintain their nutritional integrity, so you won’t sacrifice nutrition for convenience. Honor Your Hunger Diet culture has created confusion about what to eat (and when). The first step you can take to quiet the noise is to remind yourself that food is your friend. It’s essential for living, and you should enjoy it. To shift your mindset, first tune in to your body’s hunger level. Ask yourself, “How hungry am I right now?” By listening to your body and not waiting until you’re starving, you’ll make healthier decisions (not ravenous ones!). The goal is to feel slightly hungry to satisfied throughout the day, avoiding extremes. RELATED: The Best Portion Control Hack to Avoid Overeating One of the best ways to honor your hunger level is to plan ahead. You may decide to snack right before a long meeting or eat a little more at lunch before an afternoon flight. Remember your snacks need to be balanced (read: snacks that are a good source of fiber, like an apple, and have some protein/fat, like almond butter). I generally don’t leave the house without a snack in my bag. I’ve been caught too many times hungry with no food, so I’ve learned to be ready. Keep Your Portions In Check In addition to tuning into your hunger level, educate yourself on portion control. Portion control is the amount of food you should consume, based on your individual needs, which vary with factors like activity level, age, and weight. Don’t know what your ideal portion is? This is where seeing a dietitian or nutrition coach can be helpful  (You can also check out the Nutritious Life portion control primer for more info.) Portion control is important, because even though the quality of your food matters (see above!), you can’t ignore quantity, either. One appetite study even shows that people trained in proper portion control make healthier food choices and choose lower-calorie foods in high-portion situations. Balance Your Plate Whether you’re preparing a meal (or a snack) at home or ordering lunch at your favorite café, eating a balanced meal is one of the best things you can do for your health. A properly balanced, nutrient-dense plate will regulate your blood sugar, provide satiety, and boost your energy to conquer your day. You may already know this if you follow the Nutritious Life healthy-eating principles, but it’s worth repeating: The key to balancing your plate is focusing on the right portions and proportions. Incorporating the right proportions of high-fiber carbohydrates, high-quality protein, and healthy fats is essential for creating a balanced plate. A good rule of thumb when building a balanced plate is to fill at least half your plate with non-starchy vegetables such as greens, asparagus, and broccoli; a quarter with high-quality protein such as grass-fed beef, wild-caught salmon, beans, and nuts/seeds; and a quarter from whole grains such as oats, quinoa, brown rice, or starchy veggies like potatoes. To help hit your veggie requirements, I recommend preparing your vegetables in advance for the week. Stock frozen greens to add to smoothies for breakfast; chop carrots, cucumber, celery, and bell peppers to add to a chicken salad for lunch; and roast a large sheet pan of parsnips, kale, and cauliflower to pair with dinner. (Photo: Shutterstock)