Today’s post was written by VT Dietetic Students Emily Rowe, Justin Morello, Cassie Mitchell, and Kira Runkle.

Added sugars are not found naturally in foods; they are put into food or beverages when they are processed or prepared. The addition of these sugars increases the number of calories in a food or drink, but provides no health benefits. Eating or drinking too many added sugars is linked to health problems like weight gain, diabetes, and heart disease.

Reducing added sugar can help to:

• Improve dental health
• Improve sleep quality
• Prevent Type 2 Diabetes, heart disease, and obesity
• Manage weight

While some of the foods that contain added sugars are easy to spot, others are hidden in foods we eat every day! Foods with added sugars can include candies, sodas, baked goods, granola bars, cereals and sauces. Sources of added sugar are known by many names including corn syrup, honey, tapioca, dextrose, and fructose. Be sure to read the labels carefully before making a purchase.

The following are a list of My Plate, My Wins strategies and suggestions to help you reduce added sugar consumption in your everyday life.

“Taste has a huge influence on the foods and drinks I choose, so water can sometimes be hard to drink on its own. Instead of drinking sodas or juice, I simply add sliced fruit such as strawberries and oranges to a plain glass of water to enhance its flavor.”

“One of my biggest sources of added sugar intake is through the coffee I drink every morning and afternoon. I have now cut back on sugar by using artificial sweeteners instead. Occasionally I add unsweetened vanilla almond milk or plain skim milk for a splash of flavor!”

“I never realized how much added sugar is in many of my favorite snack foods. To cut back on the added sugar, I’ve started to make granola bars and trail mix with my own ingredients so I can control how much sugar is added. Peanuts, almonds, sunflower seeds and raisins make a great trail mix snack.”

“My family loves fruit, but we usually buy it canned to save money. I never realized how much sugar is in the syrups they are canned in. Now my family looks for fruit canned in water or 100% natural juices, and they taste just as great.”

What other ways have you cut back on added sugar in your family’s meals and snacks?