SUGAR is a common part of many people’s daily diets, often hiding in foods and beverages we consume without giving much thought to their sugar content. From sweetened juices, soft drinks and breakfast cereals to snacks, desserts and even seemingly healthy food options, added sugar can quickly add up.

“While enjoying something sweet occasionally is perfectly fine, consuming too much sugar over time can have negative effects on your health,” said nutritionist Keisha Black.

“Reducing sugar intake does not mean giving up all your favourite foods or completely changing the way you eat. Instead, it is about becoming more conscious of your food choices and making small, manageable adjustments to your daily eating habits.”

Here are five simple ways to reduce your sugar intake:

Cut back on sugary drinks

One of the easiest ways to reduce sugar consumption is to pay attention to what you drink. Soft drinks, sweetened juices, energy drinks, flavoured teas and sweetened coffees can contain surprisingly high amounts of added sugar. “Drinking these beverages regularly can cause your daily sugar intake to increase significantly without providing much nutritional value,” Black said. “Try replacing sugary drinks with water, sparkling water or unsweetened beverages. If plain water seems boring, add slices of lemon, cucumber, orange or fresh mint for natural flavour. You can also gradually reduce the amount of sugar you add to your tea and coffee until you become accustomed to less sweetness.”

Choose fresh fruits instead of sugary snacks

When cravings for something sweet arise, consider reaching for fresh fruit instead of cakes, cookies, sweets and other heavily processed snacks. “Fruits such as mangoes, apples, pineapples, oranges, bananas and berries provide natural sweetness alongside important vitamins, minerals and dietary fibre,” Black said.

Read food labels carefully

Sugar is not always obvious, especially in packaged and processed foods. Products such as breakfast cereals, flavoured yoghurt, salad dressings, sauces, granola bars and canned foods may contain added sugars, even when they are not particularly sweet.

“Make it a habit to check nutrition labels before purchasing packaged foods. Look at the total sugar content and check the ingredient list for terms such as sucrose, glucose, fructose, corn syrup, maltose and other forms of added sugar,” Black said.

Reduce sugar gradually in your meals

You do not have to eliminate sugar from your diet overnight. In fact, making gradual adjustments can help your taste buds become accustomed to less sweetness over time.

“Start by reducing the amount of sugar you add to your tea, coffee, porridge and other everyday meals. If you normally use two teaspoons of sugar, try using one and a half, then gradually reduce it further. You can also experiment with natural flavour enhancers such as cinnamon, vanilla and nutmeg to add sweetness and flavour without relying on additional sugar,” Black said.

Prepare more meals and snacks at home

Preparing meals and snacks at home gives you greater control over the ingredients you consume, including the amount of added sugar in your food. “Many commercially prepared meals, packaged snacks and restaurant foods contain added sugars that may not be immediately obvious,” Black said.

“Try preparing simple meals using fresh vegetables, lean proteins, whole grains and other nutritious ingredients. Instead of purchasing packaged snacks, make your own options using fresh fruit, nuts, homemade smoothies without added sugar or plain yoghurt.”

Black said reducing your sugar intake does not have to be difficult or restrictive. By making simple changes to your everyday routine, you can gradually develop healthier eating habits that benefit your body in the long run.

“Start with one or two changes and build from there,” she said.