How to Substitute High Sugar Food With Healthy Foods

Many foods are prepared with high amounts of sugar because of its desirable, sweet flavor. While small amounts of sugar are healthy for your body, when consumed in excess sugar encourages weight gain. According to Jane Kirby, author of "Dieting for Dummies," by substituting high-sugar foods with healthier choices, you positively change your diet and improve your overall health. Several healthy substitutes are available to choose from to make a positive change in your diet.

Things You'll Need

• Fresh fruit
• Sugar-free sweetener
• Rolled oatmeal
• Low-fat yogurt
• Fresh vegetables
• Low-fat salad dressing
• Lemon or lime juice
• Water

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Instructions

• 1

  Substitute candy and chocolate with sweet, fresh fruit dipped in sugar-free sweetener. Fruit has natural sugars that will help satisfy a sweet craving while helping you maintain healthy eating habits. Sugar-free sweeteners will enhance the fruit's flavor, making it a more satisfying substitution.

• 2

  Drink water instead of sugary sodas. The addition of lemon or lime juice will give the water an appealing taste and help suppress appetite.

• 3

  Eat a bowl of oatmeal with chopped fresh fruit instead of sugary breakfast cereal. Oatmeal is high in fiber and will help you feel full for longer throughout the day. Some chopped fruit will sweeten the dish and raise your insulin levels, providing your body with higher levels of energy.

• 4

  Have a serving of frozen low-fat yogurt in lieu of ice cream for dessert. Frozen yogurt will satisfy the craving for a frosty sweet treat while keeping your sugar consumption down.

• 5

  Enjoy 1 cup of fresh, chopped veggies with low-fat salad dressing instead of a fast-food meal. Vegetables are high in fiber and take your body longer to digest, making you feel full quickly. Some low-fat salad dressing will accentuate the veggies' natural flavors and make the meal more enjoyable.