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5 Evidence-Based Ways to Reduce Added Sugar (Without Feeling Deprived) Swap drinks first: Replace soda/juice with water, sparkling water, or tea. Breakfast upgrade: Choose high-protein options (eggs, yogurt, oats). Read labels: US: “Added Sugars”; UK/Canada: watch syrups and words ending “-ose”. Flavor with spices: Cinnamon, vanilla, and citrus zest add sweetness perception without sugar. Plan treats: Enjoy a small dessert 1–2×/week to avoid rebound overeating. Goal: Keep added sugar ≤10% of total calories; ≤5% is even better for dental health.
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The Ultimate Balanced Breakfast: Greek Yogurt Parfait Why it works: A parfait combines protein, fiber, and healthy fats—an ideal formula for steady energy and appetite control. Ingredients (1 serving) 3/4 cup plain Greek yogurt (2% or 0%) 1/2 cup mixed berries 2 tbsp rolled oats or low-sugar granola 1 tsp chia or ground flaxseed 1 tsp honey (optional) Method Layer yogurt, berries, and oats in a glass. Sprinkle chia/flax; drizzle a little honey if desired. Dietitian tip: For UK/Canada shoppers, look for unsweetened yogurt (≤5g sugars/100g). In the US, aim for ≤8g sugars per 170g cup.
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