Before I start, you should know that I'm not about to tell you to opt¹ for fruit salad instead of birthday cake. Nope. To me, moderation is key when it comes to sugar, and I'm all for the occasional indulgence. The problem is when the occasional becomes the usual. A diet heavy on the sugar has been linked to a host of body issues, from a higher risk of diabetes² to obesity³ to less healthy skin.

切入正题前，有必要澄清这一点：我不会劝你放弃生日蛋糕，选择水果沙拉。不会。对我来说，在糖分摄入方面，适量才是关键，我完全赞同偶尔的小放纵。怕就怕偶尔变成家常便饭。含糖量高的饮食与许多身体问题相关，从患糖尿病风险增加到肥胖，再到肌肤不那么健康等等，不一而足。

It's easy to overlook your reliance on added sugar when you see others ordering double mocha frappuccinos with whipped cream while you choose a vanilla⁴ soy latte. But even that latte can pack more than a day's worth of added sugar...and you haven't even had solid food yet.

当你看见其他人点了双份摩卡星冰乐加奶而你点的却是豆奶香草拿铁时，我们很容易忽视自己对添加糖的依赖。但即使一份拿铁含有的添加糖也会超过每日所需量……而你甚至还没开始吃固体食物呢。

Sound familiar? If so, no judgment⁵. I used to consume lots of sugar too. A couple of years ago, you could find me adding honey to my (already sweetened) breakfast cereal, squirting ketchup⁶ on just about everything, and snacking on foods with fruity flavorings. These items may not sound damaging, but they can send your sugar intake⁷ way up and actually make you more likely to crave⁸ sweets throughout the day, so you consume even more sugar.

听起来有点耳熟？如果是，先不要作出判断。我以前也会摄入大量添加糖。几年前，我甚至会在早餐燕麦中加蜂蜜（本来就已经很甜了）、吃啥都会蘸点番茄酱、吃的东西都是水果味的。这些食品听上去不会带来身体伤害，但它们会增加你的糖分摄入量，让你整天都更想吃甜食，所以最后你会摄入更多的糖。

So I want to share three simple changes that helped me strip my diet of added sugars and help me crave less of the sweet stuff too. Disclaimer: I'm no nutritionist (though I am about to embark⁹ on a degree to become one), and what worked for me won't necessarily work for you. After all, every body is different. But is there any harm in trying swaps¹⁰ that may help you dial back your sugar addiction¹¹?

所以我想分享三个简单的变化，这些方法帮助我戒掉了饮食中的添加糖，减少了我对甜食的渴望。免责声明：我不是营养专家（但我正在攻读这方面的学位，立志成为一名营养学家），对我适用的方法或许并不适用于你。毕竟，每个人的身体都是不一样的。但尝试一些能帮你抑制糖瘾的方法又有何不可呢？

Ditch ketchup

扔掉番茄酱

Ketchup used to be my condiment¹² of choice, and not just for fries. I'd mix ketchup into rice (an admittedly weird¹³ choice), enjoy it alongside scrambled¹⁴ eggs, and add it to sandwiches. Obviously when it comes to bad diet choices, there are worse things than a Heinz habit. But if you consider yourself a healthy eater, it's easy to overlook subtle sources of added sugars like ketchup.

曾经，番茄酱是我的调味品，不仅用于蘸薯条。我会将番茄酱与米饭搅拌在一起（我承认这很奇葩）、炒鸡蛋也会放点番茄酱、沙拉里也会放一点。显然，没有什么比吃任何东西都加亨氏番茄酱的习惯更糟糕的饮食选择了。但如果你想吃的更健康，那就别小瞧这些小物件含有的添加糖，比如番茄酱。