• Limit the consumption of sugary drinks (a 0.5-liter bottle of soft drink contains about 10 teaspoons of sugar).
• Prefer juices to nectars and juice drinks, remembering that juices also contain so-called natural sugars. You should not drink more than one or two glasses of juice a day. The best drink is water.
• Refrain from sweet snacks. Replace them, for example, with fruits and berries, nuts and seeds. Of dried fruits and berries, by all means choose non–sweetened options, but they should also be consumed a maximum of 2-3 servings per week (one serving is 20 grams or about 2 tablespoons).
• Instead of sweet yoghurts and cottage cheese creams, give preference to yoghurts and cottage cheese without flavoring additives and fill them to taste, for example, with berries. Be careful when adding sugar, honey or syrup, so as not to get a product that turns out to be as sweet as the purchased one, or even sweeter.
• Combine sweets with foods containing nutrients. For example, use whole-grain flour when baking cakes, add oat flakes, nuts, seeds, fruits and vegetables to it (while trying to reduce the amount of added sugars).
• It is better to add berries or fruits to porridge instead of jam