Ways to Reduce Sugar Intake Effortlessly

Most people typically don’t have a firm grasp of how much sugar we consume on a yearly basis unknowingly.  It’s been said that the average person consumes more than 40 pounds of sugar in a calendar year — quite alarming when you think of it in pounds, right? 

When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately.  But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast. 

Making a few mindful tweaks can make all the difference.  Here are a few of my favorite ways to keep added sugar at an absolute minimum in my life:


Choose real fruits.  It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce.  It’s just as easy and doesn’t contain any of the added sugar the pre-packaged items have.  So, choose something fresh from the produce stand instead. 


Focus on fiber and protein power.  Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit.  Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.


Phase out added sugar bombs.  If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it.


Study labels before you buy.  Is your pantry brimming with pre-packaged, processed foods? It’s time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.


Drown out cravings with water.  If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit.  Sometimes, we think we’re hungry when we’re actually thirsty — and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink one down and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit to satisfy the urge.


It takes time to get used to life without added sugar in it, but you’ll soon feel better than ever.  Finding the perfect sweet treats that aren’t harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar. 

Now, I’m not telling you to never have anything sweet again but you can make some treats that are a bit healthier… here are two of my favorites!  And they aren’t made with sub-par ingredients and loads of sugar which is what usually hooks you… I use an unsweetened cacao powder in both of these recipes and sweeten with maple syrup.  ENJOY!

Chocolate Covered Strawberries


  • 1/4 cup coconut oil
  • 1/4 cup maple syrup
  • 2 tsp vanilla extract
  • 1/2 cup raw cacao powder (I like Navitas Naturals)
  • 12 large organic strawberries washed and dried very well.


  1. Heat coconut oil in a saucepan over low heat until it’s melted.
  2. Stir in maple syrup, vanilla, and cacao powder.  Mix to combine well.
  3. Dip strawberry into chocolate mixture and transfer to a parchment lined cookie sheet.  Repeat with rest of strawberries.
  4. Refrigerate for about 1 hour

Chocolate Chia Pudding

*this recipe was featured in my Spring Detox for Beginners and it was a hit!


  • 1/4 cup chia seeds
  • 8 oz full-fat canned coconut milk
  • 1 TB maple syrup
  • 1 TB raw cacao powder (Navitas Naturals)
  • 1/2 cup chopped organic strawberries or bananas (optional)


Place the first four ingredients in a mason jar with a tight fitting lid.  Close and shake well to combine, then store in the fridge for 3 hours or overnight . Top with fruit and enjoy.

If you want more health-minded conversation, I’d love for you to join my facebook group Healthy Happy Community.

 Here’s the cacao powder I love… check out those nutrition facts!

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