Attempting Health

When it’s 3:30pm on a Wednesday and you’ve got 843 things on your to- do list, you’re constantly toeing the line between convenience and nutrition. When one kid is refusing their vegetables and you have to be out the door in 20 minutes, it’s tempting to throw them a pack of chocolate chip cookies and call it a day.

Reducing you and your family’s sugar intake without prompting mealtime mutinies is a constant battle. However, there is hope! You don’t need a complete pantry overhaul to make significant changes. These five simple swaps will help you cut sugar without sacrificing the flavors your family loves.

1. Greek Yogurt Instead of Flavored Yogurt Cups

Those single-serve yogurt cups might seem like a quick and healthy choice, but many contain hidden added sugars. A typical 5.3 oz flavored yogurt can pack 14-18 grams of added sugar.

The American Heart Association recommends no more than 36g of sugar a day for men and 25g of sugar a day for women. So with one serving of yogurt- you’re already halfway there!!

The Swap: Plain Greek yogurt with your choice of healthier toppings. Choose non-fat for a lower calorie option or full-fat for maximum satisfaction and satiety. 

How to Make It Work:

• Add fresh or frozen berries, a drizzle of honey (you’ll use far less than commercial products), and a sprinkle of cinnamon
• Mix in a tablespoon of homemade granola or crushed walnuts for crunch
• For kids, let them add a few dark chocolate chips or a swirl of all-fruit jam
• Make parfaits in clear cups for visual appeal

The Benefits: The higher protein content keeps everyone fuller for longer, you control the sugar content, and kids have fun customizing their flavors. It’s a win-win-win!

2. Natural Nut Butters Instead of Conventional Brands

You’d think peanut butter would be pretty healthy, but many popular peanut butter brands contain added sugars, hydrogenated oils, and other unnecessary ingredients. Some contain 3-4 grams of added sugar per serving, which adds up quickly.

The Swap: Natural nut butters made with just nuts and salt. Cut out all the filler ingredients and you’re left with all the good stuff. 

How to Make It Work:

• Store jars upside down to make stirring easier when you first open the jar
• Try out different nut butters like almond, cashew, or sunflower seed butter for allergies
• You can ease the transition to unsweetened nut butters by adding a drizzle of honey at first, then slowly cutting back on it over time.
• Use it in smoothies, on whole grain toast, or with apple slices

The Benefits: You get a more nutrient dense snack, healthy fats, and no blood sugar spikes from hidden sugars.

3. Homemade Salad Dressings vs Bottled

The impressive array of salad dressing bottles lining your refrigerator door right now is probably teeming with added sugars, among other filler ingredients.

Some popular ranch dressings contain 2-3 grams per serving, while sweeter varieties like French or Catalina can have 5-7 grams per serving. 

The Swap: Keep it simple and make your salad dressing at home. 

How to Make It Work:

• Basic vinaigrette: 3 parts olive oil to 1 part vinegar or lemon juice, plus herbs and a pinch of salt
• Creamy dressing: Use a Greek yogurt base with herbs, garlic, and a splash of milk to thin it out to taste
• Make a week’s worth in a small mason jar and store in the fridge
• Let the kids help out by shaking up the dressing before dinner

The Benefits: You know exactly what’s in your dressing. No high-fructose corn syrup, better quality oils, and fresher flavor that complement your food better!

4. Unsweetened Applesauce Instead of Sugar in Baking

Baking is where sugar really can add up. But the good news is there’s also plenty of substitutes that can take its place without compromising on flavor!

The Swap: Unsweetened applesauce for up to half the sugar in most baking recipes.

How to Make It Work:

• Use a 1:1 ratio (½ cup applesauce replaces ½ cup sugar)
• Reduce wet ingredients by ¼ cup
• Works best in muffins, quick breads, and moist cakes

• Buy single-serve cups of unsweetened applesauce for easy measuring, or make your own at home (I recommend using Golden Delicious)
• For chocolate recipes, no one will detect the applesauce!

The Benefits: Added fiber, reduced calories, and natural sweetness without the sugar crash.

5. Infused Water Instead of Juice or Soda

A single 8-ounce serving of apple juice contains about 24 grams of sugar—that’s your whole day’s worth of sugar gone in a couple gulps!

Even “no sugar added” juices contain high levels of natural fruit sugars without the fiber you’d get from eating the whole fruit.

The Swap: Water infused with fruits, vegetables, and herbs.

How to Make It Work:

• Keep a pitcher in the fridge with sliced citrus, berries, cucumber, or herbs
• Use frozen fruit as ice cubes that add flavor as they melt
• Try sparkling water to curb a soda craving
• Keep the kids happy by letting them create their own special water concoctions! 

The Benefits: Proper hydration without the added sugar, subtle flavors that help reset taste buds, and an opportunity to get creative with your water! 

Start Small for Lasting Change

The key to making these swaps stick is not trying to do everything at once. Choose one swap to implement this week. Keep it going for a few weeks until it becomes a habit and then add in another swap.

The small, consistent changes are what stick around, and it’ll be easier to keep everyone on board if it’s a gradual change vs one huge sweeping crusade on sugar. 

Which swap seems most doable for your family this week? Start there, and remember that every small step toward less sugar is a win for your family’s health, even if it doesn’t feel perfect right away.

What simple pantry swap has worked well for your family? Share in the comments below!