Beverages

• Water contains no calories and no sugar. Drink plenty of water as part of a low sugar diet to help you feel fuller. Drink milk in moderation. Dairy products contain a form of sugar called lactose, but also contain calcium and nutrients vital to a healthy diet.
  
  Avoid sodas, or switch to diet sodas that contain a sugar substitute. Sugar occurs naturally in fruit, so drink even 100 percent juice in moderation. Order unsweetened iced tea and add a packet of sweetener.
  
  

Desserts

• Eat desserts only on special occasions. Satisfy your craving for sweets with sugar-free hard candies or gum. Reduce the sugar you use in baking by one third and add flavor extracts or cinnamon to enhance the sweetness. Try sugar-free gelatin and ice pops for low-calorie treats.
  
  

Meals

• At breakfast, use pureed fruit or sugar-free syrup on pancakes or French toast and sweeten your grapefruit with a sugar substitute. Avoid sugary jams and jellies. Eat breakfast cereal without added sugar or add cut fresh fruit.
  
  For lunch and dinner, eat lean meats and fresh or frozen vegetables. Avoid condiments such as ketchup and marinades that contain sugar or corn syrup. Dress a salad with plain oil and vinegar. In restaurants ask for sauces on the side and request grilled or roasted items. Avoid candied side dishes such as yams or glazed carrots.
  
  

Snacks

• Eat plain nuts or pretzels. Do not eat nuts listed as "honey roasted" or "glazed." Snack on raw vegetables with hummus dip or create your own vegetable dip using low fat sour cream and an herbal blend. Buy unsweetened canned fruits, packed in juice rather than syrup, or eat fresh fruit. Try unsweetened applesauce with a dash of grated nutmeg or cinnamon.