Cravings, celebrations, and stress often lead us to consume more alcohol, added sugar, and caffeine than experts advise. All three of these can fit into a balanced diet in small amounts, but eating and drinking more than what is suggested has poor effects on health and can lead to dependence or addiction. It is important to know the risks, recommendations, and replacement options for each.
Cutting back in these areas supports our bodies for life, health, and longevity. If you are trying to cut back, set a goal and ask your friends and family to support you. Plan social gatherings that minimize or avoid these foods and beverages. Focus on other healthy activities like cooking together or meeting up for an exercise class!
Cook from scratch! Cooking from scratch means you’re in control of how much sugar is added to a recipe. Try cutting down the sugar in recipes by 25% and adding a bit more liquid.
Gradually reduce the sugar content and train your taste buds to appreciate naturally sweet foods, other flavors, and less added sugar.
- Klemm, Sarah. Eat Right and Drink Responsibly. Academy of Nutrition and Dietetics.
- https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/eat-right-and-drink-responsibly. Published May 10, 2019. Accessed November 2019.
- Klemm, Sarah. Sugar Substitutes: How Much is too Much? Academy of Nutrition and Dietetics.
- https://www.eatright.org/food/nutrition/dietary-guidelines-andmyplate/sugar-substitutes-how-much-is-too-much. Published December 11, 2018. Accessed Novemmber 2019.
- Cox, Jessica. Healthy Baking Alternatives. Academy of Nutrition and Dietetics.
- https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/healthybaking-alternatives. Published October 8, 2019. Accessed November 2019.
- Wolfram, Taylor. Benefits of Coffee. Academy of Nutrition and Dietetics.
- Mayo Clinic Staff. Caffeine: How much is too much? Mayo Clinic.
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/indepth/caffeine/art-20045678. Published March 8, 2017. Accessed November 2019.