HOW TO QUIT: EXCESS SUGAR

Sugar is far from evil, but, as most of us know, eating too much added sugar can increase the risk of some cancers and conditions like heart disease and diabetes. What makes cutting back so difficult is that your body needs it for energy, and your sugar-consumption habits often form very early. “The preference for sweet-tasting foods is innate,” says dietitian Marisa Moore. She explains that there’s an evolutionary drive to nourish your body – so don’t beat yourself up if you’re struggling to lower your intake. You can also try our sugar-dodging tactics:

ANALYSE CRAVINGS Pay attention to when cravings hit.

If it’s always a 3pm urge, then pivoting to protein-rich snacks at that time may be helpful.

UNDERSTAND YOUR NEEDS Sugar may make you feel better, but it’s not always the best remedy. If you’re reeling from a stressful conversation, a break to breathe in and out would be more helpful than that chocolate bar. Take a minute to listen to your body. Are you battling a headache? That may mean you’re hungry for a meal.

SUSTAIN YOURSELF Nutrition experts say that eating properly and staying hydrated throughout the day will help you avoid sudden spikes and drops in blood sugar and soften cravings. And when you’re truly hungry, having a snack that’s a mix of healthy fat, protein and fibre will provide the most satiation.

BALANCE YOUR MEALS Follow this simple principle: To feel fuller for longer and to stabilise your blood sugar, fill half your plate with vegies, a quarter with protein and the remaining quarter with carbohydrates. Does it need some kick? Spices such as paprika, cumin or cinnamon can boost flavour without adding sugar.

ASK FOR SUPPORT The best friends will help you be more mindful and support your efforts. Avoid those who side-eye you if you say no to a sugary cocktail or pressure you to have dessert if you’ve already had enough sugar for the day.