I would argue that almost everyone would benefit from eating less sugar. While a little sugar in your diet is okay, a lot is not. And the average American consumes a lot—roughly 94 grams of this sweet stuff per day. This far exceeds the American Heart Association’s daily recommendation of no more than 6 teaspoons (24 grams or 100 calories) for women, and no more than 9 teaspoons (36 grams or 150 calories) for men.

One of the biggest problems with sugar is that most people don’t even realize how much they’re actually consuming. That’s because it’s lurking in almost every food product, from yogurt to coffee drinks. So how do you go about cutting down your intake?

Here are five swaps you can make to cut down on added sugar:

Swap Flavored Yogurt for Plain

Sugar is naturally found in two places: dairy and fruit. So naturally, yogurt is going to contain some sugar. But, it’s added sugar—not natural sugar—that we want to look out for. Flavored yogurts can pack on as much as 21 grams of added sugar. To play it safe, always opt for plain. And if you feel like you’re missing some of that sweetness, try adding ½ cup fruit, grated orange zest or even some nut butter. By switching to plain yogurt, you’ll save roughly 5-10 grams of added sugar.

Swap Flavored Oatmeal for Plain Oatmeal

Flavored oatmeal, like maple and brown sugar or apple and cinnamon, can be loaded with added sugar. Depending on the brand and variety, flavored oatmeal can contain between 12-20 grams of added sugar—the same amount of sugar you would get in a regular size chocolate bar. 

Swap Granola for Whole-Grain Cereal

I love my granola, but I view it more as a dessert treat than a breakfast option. The reason being is that it’s often packed with added sugar. A ½ cup serving can add anywhere from 5-15 grams of added sugar, which is the same amount you would find in a serving of ice cream. Switching to plain oatmeal or buckwheat cereal, like Bob’s Red Mill Creamy Buckwheat cereal, will help you seriously cut back. Both options contain 0 grams of added sugar. And if you’re missing the sweet factor, you can add a ½  cup of berries, a grated apple or some nut butter. Switching from granola to plain oatmeal or buckwheat cereal will save you roughly 5-20 grams of added sugar.

Swap Iced Coffee for Unsweetened Cold Brew

Iced coffee contains roughly 20 grams of added sugar, whereas unsweetened cold brew contains 0 grams of added sugar. 

Swap High Sugar Protein Bars for Low Sugar Alternatives

If you read my recent protein bars post, you may recall me referring to protein bars as candy bars in disguise (lots of added sugar there). How can you tell if a protein bar is full of added sugar vs. natural sugar from fruit? Check the ingredients list. If you see syrup or sugar, it’s been made with added sugar. Switching to healthier protein bars will save you anywhere from 15-25 grams of added sugar. Be sure to check out the original post for some helpful recommendations!