The New York Times has a feature called Smart Living Guides and we think this one is really smart – How to Stop Eating Sugar. If you’re a regular visitor to our site you know that this is one of our favorite topics. Consumption of sugary drinks has led to obesity, diabetes, heart disease, tooth decay and more and Syfo has helped people kick the soda habit and lead healthier lives.

This guide in the Times takes a whole-day approach, from the start of your day with breakfast through that desert and late night snack. Here are some of the highlights:

Breakfast tips

The Times points out that for people used to a grain-based breakfast (cereal or toast) avoiding sugar can be hard, since most commercial grains are packed with added sugar. Still there are plenty of things you can do — such as going with low-sugar cereals and breads, homemade granola or plain oatmeal. You can also move away from the grains entirely and indulge in a breakfast of eggs, fruit, plain yogurt and a small portion of vegetables.

The beverage factor

This is where Syfo comes in. According to the federal government, 47 percent of the added sugar in the American diet comes from beverages. The article also quotes an obesity expert at the Sanford School of Public Policy as saying that the science is robust on linking soft drink consumption to negative health outcomes.

The New York Times wisely recommends sparkling water and seltzer as healthy alternatives and says the switch from soda to these beverages can be life-changing. As you can see in our testimonial section, Syfo customers couldn’t agree more.

Sugar in the main course

We’ve identified plenty of sugar sources and we haven’t even gotten to dessert yet! Food makers sneak sugar into more foods than you may realize. It’s in many brands of chicken stock, soup, salami, smoked salmon, tortillas and crackers. And most of these foods do not need sweeteners to taste good.

If you take a little time to look at labels — at the grocery store or online — you can quickly learn which staples have sugar and which don’t. Try planning your meals around foods and ingredients that have as a little sugar as possible.

And that includes what goes on top of the food

Other than breakfast items, sauces and toppings are the biggest hidden sugar risks. Everything from ketchup to Ragu has lots of added sugar. Barbeque sauces, pickles and Dijon Mustard have a bunch too! The takeaway here? Read the label (or check the article for a sugar-safe list) or make your own.

The end of the meal

Now you could have done everything right so far and ruin all that effort at the end of the meal. Desserts are sweet by nature but you don’t have to deny yourself an occasional treat. The Times recommends monitoring portion size (American desserts have become grotesquely large over the years) and watching your habits, like getting used to having a bowl of ice cream each evening). Or mix up your habits by substituting fruit for dessert on occasion.

At the end of the day

We all get those late in the day cravings but what you snack on can make all the difference in the world. Many granola bars and power bars are packed with added sugars. The same goes for canned and dried fruits. And don’t kid yourself about those flavored Starbucks drinks – they’re more a like a milkshake than a cup of coffee. The article recommends going with nuts, popcorn, fresh fruit or options like Larabars or Rxbars that have no extra sugar.

Or do what we do, just grab a bottle of one of Syfo’s four delicious flavors of Naturally Flavored Sparkling Waters, they’re both satisfying and refreshing. You can read the full New York Times article here for more beating back sugar tips.

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