Table 3.

Tips for sugar reduction according to different national guidelines.

At the Supermarket	Choose unsweetened foods and drinks [75] Among baked foods, choose those with the lower sugar and fat content [19] Check nutrition labels to help you pick the foods with less sugar, and choose foods with little to no added sugars [58,59] or go for the low-sugar version [74] Looking at food labels can really help you to choose foods and drinks that are lower in sugar [67] Choosing beverages with no added sugars, such as water, in place of sugar-sweetened beverages, reducing portions of sugar-sweetened beverages, drinking these beverages less often, and selecting beverages low in added sugars. When juices are consumed, they should be 100% juice, without added sugars. Additionally, when selecting canned fruit, choose options that are lowest in added sugars [68] Consuming unsweetened foods and drinks is especially important for children. Foods consumed at an early age can influence their taste preferences and lifelong eating habits [75] Swap biscuits for oatcakes, oat biscuits, or unsalted rice cakes, which also provide fiber [67] Choose wholegrain breakfast cereals, but not those coated with sugar or honey [67,74]
Cooking	Reduce the amount of sugar you add to drinks [19,75] Avoid/limit the consumption of sugar substitutes [19] Try halving the sugar you use in your recipes. It works for most things except jam, meringues, and ice-cream [74] Choose tins of fruit in juice or water rather than syrup [67,74] Sweetening foods naturally by using fruits; try this with yogurt, oatmeal, baked goods [75] Adding flavor by using ingredients such as nutmeg, cinnamon, vanilla extract [75]
At Table	Avoid sugar-sweetened beverages [19] You could try flavoring water with a slice of lemon, lime, or a splash of fruit juice. But watch out for the sugar content in flavored water drinks: a 500 mL glass of some brands contains 15 g of sugar—nearly 4 teaspoons of sugar [67] Use a small amount of spreadable sweet cream, jam, and honey [19] Rather than spreading jam, marmalade, or honey on your toast, try a scrape of low-fat spread or sliced banana instead [67,74] Swap cakes, biscuits, and desserts for a piece of fruit [74,75] If you take sugar in hot drinks or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether or try using a low-calorie sweetener [67] Try some new flavors with herbal teas, or make your own with hot water and a slice of lemon or ginger [67] Limit or decrease portion size of grain-based and dairy desserts and sweet snacks and choose unsweetened or no-sugar-added versions of canned fruit, fruit sauces (e.g., applesauce), and yogurt [68] Dried fruit, such as raisins, dates, and apricots, is high in sugar and can be bad for your dental health because it sticks to your teeth [67]