Watching the sugar in your diet can help you control your weight and potentially avoid serious chronic health problems, for example, heart disease and diabetes.
The American Heart Association recommends keeping calories from added sugars under 100 calories a day (24 grams, or six teaspoons) for women and under 150 calories (36 grams, or nine teaspoons) for men.
Cutting back on sugar-sweetened beverages can be tough, but here are few ways to get started:
• Make your own. Start with tap or plain sparkling water. Add an ounce or two of 100 percent fruit juice; a slice of lemon, lime, orange, or grapefruit; a sprig of fresh mint; and a few raspberries.
• No frills coffee and tea. A small dash of sugar or artificial sweetener and milk is okay, but go easy on the flavored syrups and whipped cream. Many popular coffee drinks are full of sugar — and calories.
• Transition to “diet” beverages. Sugar-free sodas and other soft drinks can help you transition away from sugar-sweetened beverages.