coffee cut sugar

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At Breakfast

Aside from skipping the pastries and baked goods (admit it–muffins are just cupcakes without the frosting), reducing your a.m. sugar intake is all about beverages.

Toss: Your regular vanilla latte. A grande size from Starbucks has 35 grams of sugar.
Have This Instead: A cappuccino. A grande cappuccino at Starbucks has 10 grams of sugar.
Sugar Saved: 25 grams, roughly the amount in a kid-size fast food milkshake. If you're more of an at-home or office-coffee-machine type, but you always add a packet or two of sugar, try replacing the sugar with a pinch of cinnamon, or swap both milk and sugar for coconut milk, which is naturally sweet, says McKel Hill, RDN, the author of Nutrition Stripped.

Toss: A glass of OJ, which has about 21 grams of sugar.
Have This Instead: You could eat the actual fruit (we've heard that advice 1,000 times), or you could follow this suggestion from Stefanie Sacks, a certified dietician, culinary nutritionist and the author of What the Fork Are You Eating?: water down your juice with sparkling water or seltzer. Start with 1/2 juice, 1/2 water and work your way down to 1/4 juice, 3/4 water.
Sugar Saved: Around 15 grams, once you reach that 1/4-juice mark. That's about the amount in half of a chocolate candy bar.

Toss: The sweetened-nut milks you add to your morning smoothie. Sweetened vanilla almond milk has 15 grams of sugar per 8-ounce serving.
Have This Instead: Go for unsweetened milks (they can still be flavored). As long as it's unsweetened, it'll have no sugar.
Sugar Saved: If you're downing a smoothie with 4 ounces of sweetened almond milk on the way out the door every morning, you're drinking 225 grams of sugar per month, about the amount in 5 1/2 cans of cola.