Overcome The Battle With Your Sweet Tooth

Dec 14

1. Size down

If you are purchasing desserts, consider smaller quantities, like one slice of cake or a small pint of ice cream per person, instead of large sizes often sold in grocery bakeries.

2. Make unsweetened yogurt and fresh fruit parfaits for dessert

Invent a fun yogurt and fresh fruit snack instead of packaged desserts and treats.

3. Swap it out

Opt for whole fruits instead of sugary snacks or desserts. They provide natural sweetness along with fiber and nutrients.

4. Drink smarter

Swap sodas, energy drinks, and sweetened teas for water, herbal teas, or sparkling water with a splash of fruit juice. Instead of adding sugar and syrup to your coffee, consider adding a spice like cinnamon so you have a flavor without all of the sugar. Gradually shift from drinking fruit juice to eating whole fruits.

5. Play hide-n-seek

Common foods like ketchup, salad dressings, flavored yogurts, and breakfast cereals often contain added sugars. Look for unsweetened or low-sugar versions. Check the nutritional information on packaged foods to identify added sugars (e.g., sucrose, high-fructose corn syrup, maltose, dextrose).

Use natural nut butter without added sugars instead of sweetened varieties.

6. Desserts are occasional treats

Reserve sugary desserts for special occasions rather than everyday consumption. Consider healthier dessert options, like yogurt with fresh fruit or dark chocolate.

7. Meal planning

Regular, balanced meals can help reduce sugar cravings. Include proteins, healthy fats, and whole grains to stabilize your blood sugar levels.

8. Crave strategies

Drink water when you crave sugar—thirst can sometimes be mistaken for a sugar craving. Distract yourself with a walk, reading, or another activity to let the craving pass.

9. Write it down

Track your intake to stay motivated.

Set realistic goals and reward yourself for progress (not with sugary treats). Keep track of how many sweets you consume in a day. It might surprise you.

    Dessert
    Serving Size
    G of sugar
  


    Donuts
    Each
    15
  

    Muffins
    Each
    20
  

    Pie
    Slice
    25
  

    Brownies
    Square
    25
  

    Candy Bar
    Each
    25
  

    Ice Cream
    1/2 cup
    25
  

    Cheesecake
    Slice
    30
  

#01-2025

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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