Simple Habits Can Help Reduce Sugar Intake and Improve Nutrition Balance

Sugar is a common part of daily diets, often consumed unknowingly. Dr. Sigal Mazor, head of health promotion at Clalit Health Services, explains how small changes in eating and shopping habits can significantly reduce sugar consumption. She notes that cravings for sweets do not always indicate hunger; they can stem from thirst, fatigue, or boredom. Drinking water or engaging in brief enjoyable activities can help divert attention from sweet cravings.

One effective strategy is choosing water as the primary beverage, as drinks are a major source of dietary sugar. When craving something sweet, fruits are recommended as a natural alternative, providing vitamins and dietary fiber alongside their natural sweetness. Gradually reducing sugar intake can retrain the palate, making fruits taste sweeter over time.

Sugar often hides under different names such as glucose, maltose, and corn syrup, and can be found in unexpected products like yogurts, breakfast cereals, and sauces. Even labels stating "no added sugar" may still contain natural sugars. Dr. Mazor advises shopping when not hungry to avoid impulsive purchases and carefully reading ingredient lists.

For snacks, options like apples, carrots, dates, or nuts are suggested, with small portion packaging helping control intake. In home cooking, ingredients like cinnamon, dates, and tahini can add natural sweetness without extra sugar. The goal is not to eliminate sweets entirely but to find a balanced approach by drinking more water, choosing natural foods, and reading labels. Consistent small steps can lead to a healthier, more balanced daily diet.