Sugary Snack Alternatives

Healthy Options

Here are some options that can help you turn that sugar craving into a healthy choice:

• Drink a full glass of water because hunger can be confused with thirst. Try to wait 10-15 minutes for the water to absorb to determine if you’re actually hungry.
• Grab a piece of fresh fruit and enjoy the natural sweetness. Frozen and canned fruit (canned in its own juice or water) are also good options. Dried fruit is also an option, just be sure to keep portion sizes small.
• Try fresh fruit baked, grilled, stewed, or poached.¹
• Make and enjoy your own snack mix (granola) without added sugar. Combine your favorite nuts, seeds, dried fruit, rolled oats, and whole grain cereal.¹
• Use unsweetened applesauce as a substitute for some or all of the sugar in your baked goods. Substitute applesauce at a 1:1 ratio (equal amount of sugar for equal amount of applesauce), but reduce the total liquid by 25% (e.g., if you replace 1 cup sugar with 1 cup applesauce, you’ll reduce 1 cup liquid to ¾ cup). There may be a little trial and error to get the texture you like best. Try this Cranberry Orange Bread or these Soft Pumpkin Spice Drops. You can also try simply reducing the sugar in your recipes by 1/3 – 1/2 the amount. Often you won’t notice the difference.²
• Buy plain yogurt and mix it with your own fresh berries or other fruit of choice. If that’s not sweet enough, start by choosing a plain yogurt and a flavored low-sugar yogurt and mixing them.³ If you’re serving yogurt from a large tub, rather than a single serving, keep your portion to 6 ounces or ¾ cup (for adults). For another option, try freezing yogurt mixed with berries, other fruit, or even unsalted nuts and seeds on a baking sheet. Once frozen break into pieces and keep in an airtight container or freezer bag. You can also freeze yogurt, berries, and your choice of milk to make popsicles, like these Unicorn Popsicles.
• Compare the Nutrition Facts Labels of snacks you already enjoy. Look for brands that are low in added sugar. The Daily Value (DV) can be an easy way to compare food products for levels of added sugars: 5% DV or less of added sugars per serving is considered low; 20% DV or more of added sugars per serving is considered high.^4,5 So look for snacks with 5% or less added sugar per serving, and be sure to keep portion sizes in mind.
• Keep sugary snacks out of sight, off the counter, or out of the cupboard. Don’t keep sugary snacks out on your table, counter, or desk. Even better, don’t buy them on a regular basis. Having to get up or go out to get the snack can hinder you from giving in to that immediate craving, giving it time to pass. Keep a healthy snack alternative in sight and easy to grab. Keep a bowl of fresh fruit on your counter or table at home. Keep a fresh piece of fruit and a bottle of water out on your desk each day or keep some homemade snack mix or granola in your drawer, briefcase, bag, or purse.

Hidden Sugars

Reduce added sugar in other areas so you have room in your healthy eating plan for an occasional sweet:

• Read the ingredients list and Nutrition Facts Labels and watch for hidden sugar. Many savory foods, like condiments, marinades, and sauces, can have a surprising amount of added sugar. Combination foods like baked beans and frozen vegetable mixes paired with premade sauces or seasoning mixes can have added sugar. Compare brands and look for varieties with little or no added sugar. (Remember, 5% daily value (DV) or less is considered low sugar). You can also reduce added sugar by making your own sauces, marinades, and salad dressings at home to control the sugar content.
• Swap sugar-laden breakfast cereal, for whole grain, no-added sugar varieties and add fruit for sweetness. Check the nutrition label, you might be surprised how much added sugar is in seemingly healthy cereals.
• Limit the sugar in your beverages. It’s easy to quickly consume added sugar in liquid form. Get some ideas here for low- to no- added sugar beverages.

Indulging Ideas

Sometimes, nothing but the real thing will do. Cutting out sweets entirely often leads to overindulging later. It’s ok to indulge in your favorite sugary snack occasionally. So, give yourself permission to indulge on occasion, just keep your portions under control. Here are some tips that may help:

• Have a small piece or two of dark chocolate – the darker the better. Put it in the freezer so it takes longer to eat.
• Split a dessert with a friend or family member or cut it in half as soon as it’s served and ask for a takeout container. Share the other half with someone else or eat it on another day.
• Take a smaller portion than usual at events, celebrations, etc. You’ll be less likely to go back for seconds.
• Scope out buffets of sweet snacks and decide on what you really want, rather than trying everything…or opt for small tastes of several items. Again, keeping portions in control. Sometimes having a small amount of what you really want can satisfy the craving.
• Use small plates, bowls, ramekins, and smaller utensils – think appetizer-sized. This can help you reduce your portion size and slow down your eating to give yourself time to feel full and satisfied.

Want to learn other healthy eating tips?

Try our free 10&10,000 Change Challenge. It’s a free health program for individuals and allows you to progress gradually through 4 stages over 100 days toward an independent, sustainable, and healthy lifestyle. Also, check out our other articles, like Sugary Drink Alternatives and Reducing Added Sugar Intake for more information.