Fast forward to lunchtime, and you might throw together a quick salad. Greens, grilled chicken, roasted veggies, and … bottled vinaigrette? That’s where things can get tricky. Many store-bought dressings contain 6 to 10 grams of added sugar per serving.
What I do: I whisk up my go-to dressing: olive oil, lemon juice, and a dash of Dijon mustard. It’s tangy, fresh, and totally sugar-free.
Sugar spend: 0 grams
The afternoon slump
This is the moment when trouble strikes. It’s 3pm, and the vending machine’s siren song is calling. A soda seems like a quick pick-me-up, but at 39 grams of sugar per can, that’s nearly double your daily budget.
What I do: I crack open a sparkling water and add a squeeze of lime. If I need a snack, I reach for a piece of fruit like an apple, paired with a handful of almonds. The natural sugar in the apple is wrapped in fiber, slowing its absorption and keeping me full.
Sugar spend: 0 grams
Dinner
Dinner is when I see a lot of sugar sneaking in. Store-bought marinara sauce can pack 8 to 10 grams of sugar per half-cup serving. Add in a glass of wine (3 grams) or a sweetened iced tea (20 grams), and suddenly, your sugar budget is in the red.
What I do: I keep my dinner balanced: roasted salmon, a side of quinoa, and a pile of sautéed greens. For a drink, it’s water or herbal tea. If I’m craving something sweet, I save space in my sugar budget for a square or two of dark chocolate.
Sugar spend: 4 to 8 grams
The sugar budget benefits
By the end of the day, I’ve stayed under 25 grams of added sugar—and it shows. No sugar crashes. No afternoon brain fog. And most importantly, I feel good. Clients tell me that after making these changes, they notice the benefits in as little as a week: fewer cravings, clearer skin, better sleep, and even weight loss.
The key to success is reading labels carefully, at least until you get a hang of where added sugar can be found. In fact, added sugars can hide in unexpected places, from bread to condiments, so look for the term on the nutrition info. You’ll also want to choose whole, unprocessed foods when possible, and prioritize protein and fiber, two macronutrients that stabilize your blood sugar and keep cravings at bay.
Remember, the sugar budget isn’t a rigid rule—it’s a flexible framework. You don’t need to deprive yourself or cut out sugar entirely, just make mindful choices throughout the day and decide when that added sugar is worth it. Use your sugar budget on the treats that truly bring you joy—like a favorite dessert—rather than hidden sugars in packaged snacks. For many, a small bowl of real ice cream is sugar “dollars” well spent.
