How to limit sugary desserts in your diet

In the early 1800s, we ate about 6.5 kilograms (15 pounds) of sugar per year. But by the turn of the 21st century, sugar consumption for people with modern diets reached nearly 72 kilograms (160 pounds) per year — with serious consequences for health and weight. A steady diet of sugar, fat and refined carbohydrates means that you're eating far more empty calories than you should, yet getting less of the high-fibre, high-nutrition foods like fruit, vegetables and whole grains that your body needs. Here are some helpful tips for reducing sugar in your diet.

• Saying "no thank you" to cakes, cookies, doughnuts and candy can reduce sugar cravings and improve energy levels in a matter of days.

Better moods — no more irritability caused by blood sugar fluctuations.

You'll manage to attain a healthier weight and lower risk for heart disease, diabetes and other blood sugar–related problems.

• Make healthy substitutions. Rather than swearing off sweet treats, start by choosing some healthy alternatives.
• Fruit is a terrific choice, particularly watermelon, peaches and berries.All are sweet and satisfying.
• Instead of ice cream, have no-fat frozen yogurt or fruit ices. Instead of cake, have a cookie and fruit.

• Allow yourself a moderately sinful dessert once a week. That way, you don't have to feel deprived.

• So much of snacking is out of habit, boredom or stress.
• The best rule of all is to find healthier ways to fulfill emotional needs than through food.
• Take a walk, call a friend, do a stretch, read a joke.
• Limit your food intake to satisfying hunger.

• Go for a walk instead of having dessert.
• If you still want a family dessert ritual, schedule it for 60 minutes after the main meal, when the kitchen has been cleaned up and everyone has done something active.
• Choose something healthy, like watermelon or cantaloupe slices.

• Don't keep treats, or even sweet baking ingredients, such as chocolate chips, in the house. Instead, go out for an occasional dessert.

• It's far better to retrain your taste buds to appreciate the natural sweetness of fruit than to maintain your unnatural craving for refined sugar.