Cut back on sugar this holiday season
From Halloween to Valentine’s Day, winter is full of tempting sweets. Learn easy ways to cut sugar without cutting the joy out of your season.
Winter holidays often come with candy, cookies, and other rich desserts.
It’s OK to enjoy your favorite treats now and then. But too much sugar can cause health problems for adults and kids.
Read on to learn ways you can be more mindful as you celebrate the season.
The health effects of too much sugar
Added sugars are in foods and drinks like soda, flavored milk, candy and baked goods. Most people — especially kids — eat too much added sugar. And that can lead to health problems such as:
- Weight gain
- Tooth decay and cavities
- High blood sugar and diabetes
- Heart problems
- Liver problems
The U.S. Dietary Guidelines for Americans recommend cutting back on added sugars. It can help you (and your kids) stay at a healthy weight. It can also help prevent health problems later in life.
Get the most out of your benefits
Tips for cutting back on sweets
You don’t have to ban sweets from your holidays. Here are some simple ways to enjoy treats without overdoing it.
- Keep sweets special. Pick your favorite holiday treats and enjoy them mindfully. Skip the store-bought candy you can get any time of year. Save room for the once-a-year favorites instead.
- Plan ahead for parties. Have a healthy snack before a holiday party. If you show up hungry, you’re more likely to overeat.
- Watch your drinks. Soda, juice and other sugary drinks are a top source of added sugar in kids’ diets. Swap them for water. It’s a quick way to make room for holiday treats.
- Save some for later. Holiday baking can be a fun family tradition. But it might leave you with too many extra sweets. Freeze half the batch right away to save for later.
- Spread the joy. Give away some of what you bake. Gifting a cookie tray is a great way to spread cheer. Share with your neighbors, coworkers, mail carrier and more.
- Eat smaller portions. Split a cookie or slice of pie with your kids. A few bites are usually enough to satisfy your sweet tooth. If you bake cookies, make them bite-size.
- Look out for hidden sugars. Added sugars are hiding in all kinds of foods, even “healthy” ones. You may find them in flavored yogurts, cereals, granola and more. Check the labels in your pantry for added sugars. (Turn it into a game with kids!) Next time you go shopping, look for foods with less added sugar.
Quick sugar-saving swaps
- Ditch the frosting: Try topping cookies or cupcakes with colorful fruit slices, jam or a dusting of powdered sugar or cocoa powder.
- Skip the store-bought candy: Get creative. Dip fruit slices or pretzels in melted dark chocolate.
- Swap out the sugar in baked goods: Replace some or all the sugar with mashed banana or applesauce. Or try cutting 1/4 cup sugar (or more) from a recipe.
- Make your own whipped cream: Whip heavy cream until it’s light and fluffy. You can control how much sugar you add. Use honey or maple syrup for added flavor.
- Add warm spices: Try cinnamon or nutmeg. They add a sweet flavor without adding sugar.
See our sources
Health effects of sugar: Harvard Health Publishing
Added sugar recommendations: Dietary Guidelines for Americans
