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10 Tips for Avoiding Sugar When Dining Out

Choose water or unsweetened beverages: Order water, unsweetened tea, or black coffee instead of sugary drinks like soda or fruit juices. These can be major sources of hidden sugar.

Read menu descriptions carefully: Pay close attention to menu descriptions and look for keywords like "glazed," "sweetened," or "candied," as these dishes likely contain added sugars.

Request dressings and sauces on the side: Many dressings and sauces, such as ketchup, barbecue sauce, or salad dressings, can be high in added sugars. Asking for them on the side allows you to control the amount you consume.

Skip the dessert: Desserts are often loaded with sugar. Consider skipping the dessert altogether or opting for a fruit-based option if available.

Be cautious with condiments: Condiments like ketchup, mayonnaise, and sweet chili sauce can sneakily add sugar to your meal. Use them sparingly or choose low sugar, such as mustard, alternatives if possible.

Choose grilled or baked options: When selecting main dishes, opt for grilled, baked, or roasted items rather than fried or breaded ones. This helps reduce the added sugars commonly found in breading or sweet glazes.

Customize your order: Don't hesitate to ask for modifications to your dish. Requesting no added sugar or asking for a sugar-free substitute can help you avoid unnecessary sugar.

Choose savory over sweet: Instead of ordering sweet dishes like pancakes, waffles, or pastries, go for savory options like omelets, salads, or grilled meats. This can significantly reduce your sugar intake.

Ask about ingredients: If you're unsure about the sugar content of a particular dish, don't hesitate to ask your server or the restaurant staff about the ingredients. They can provide information and offer suitable alternatives.

Plan ahead and research: Before dining out or ordering takeout, research the menu options in advance. Look for restaurants that offer healthier choices or have nutrition information available, enabling you to make more informed decisions regarding sugar consumption.


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