Copeman Corner


With the holiday season coming to an end and new health goals starting in 2018,here are some of our top tips to reduce added sugars in your diet!

1. Choose plain water (flavoured with fruit and/or mint), sparkling water or lowfat milk instead of sugary beverages.

2. Try a fruit-infused black tea or plain black coffee.

3. Boost flavour in a low-fat latte or cappuccino with spices like cinnamon, nutmeg or pumpkin spice, which are naturally free of calories and sugar.

4. Limit portion size of candies, chocolate, ice cream and frozen yogurt. Try experimenting with “treats” that contain low/no added sugar – like frozen bananas or other fresh fruits.

5. Opt for plain yogurt and add your own sweetness with fruit. Yogurt contains natural sugar (lactose). To determine the amount of added sugar in your yogurt, subtract 12 grams from the total sugars per one cup of yogurt.

6. Look for whole grain cereals, such as oatmeal, that don’t contain added sugar (or sodium). Stir in some nuts, fruit or cinnamon to spice it up!

7. Limit sweeteners to 1 tbsp per serving, or better yet take them off the table – out of sight, out of mind!

8. When baking cookies, brownies, loaves or cakes, try reducing the recipe’s added sugar by ¼ cup.

9. Keep sugary snacks out of sight or out of the house altogether! If you must have them, use smaller, dark-coloured dishes for sweet foods and pour beverages into long, narrow glasses to consume less.

10. Add fruit to hot or cold cereal instead of reaching for table sugar. If using canned fruit, look for fruit that’s canned in either water or juice rather than syrup.

No sugar or sweetener is healthy in excess. If you’re concerned about your sugar intake, or you want more advice on reducing your sugar consumption, book an appointment with a dietitian today!
Michelle Ross, Registered Dietitian at Copeman Healthcare

For more information
about Copeman Healthcare please visit or contact Tia Young at 604 889 8343 or
Copeman Healthcare Speaker Series
Tuesday, January 9 Dr. House – Men’s Preventive Health
Tuesday, March 13 Travel Health


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