Ready to reduce the sugar in your life? Sweet! It’s OK to enjoy pies, cookies, ice cream and all that. In moderation, of course. But the key is to be mindful of just how much sugar you’re consuming, and work on scaling it back so you can meet your fitness goals. The latest scientific research tells us that if we can reduce sugar for just 2 weeks, we’d see significant health improvements. Let’s try it. Here are some of the things you can do to un-sweeten when you can.

Don’t add it.

The biggest culprits of “added sugar” are coffee, tea and cereal. Add natural sweeteners like juice from lemons and fruit. Switch to flavored teas. Start adding less and less sweetener to your coffee to re-train your taste for it.

Beware of artificial sweeteners.

Unfortunately, they can increase your craving for sugar and carbohydrates. Studies have shown that some sweeteners can also deplete the body of chromium, which is essential for blood sugar metabolism.

Read the food label.

Any food that has over 50 grams of sugar is high in sugar. Go for foods that have 10 grams or less per serving. According to the American Heart Association, the average women should aim for no more than 25 grams of sugar or 6 teaspoons a day. A day, we repeat.

Watch sauces. 

Condiments are wonderful places to sneak in sugar. Go easy on ketchups, barbecue sauces, pasta sauces and the like.

Eat fruit, which has natural sugar…

But still don’t overdo it. Apples and oranges are some of my favorites. They are both high in vitamin C and fiber, especially if you eat the rind from the orange. Three to four servings per day should suffice.

Phase out white processed foods…

Period! No exceptions on this one. All white bread, pasta, processed deserts like donuts? Cut back. They are low in nutrients and add nothing but empty calories which contribute to excess weight gain.

Add color.

A diet full of green, yellow, orange and red shows added nutrient density to your diet. The goal is balance. One thing to remember is that a plate of foods all one color is boring. Spice it up with color and you can’t go wrong.