Sugar is a major cause of obesity, diabetes, and other health problems.

Unfortunately, it’s everywhere, hidden in many of the foods we eat, even in foods we think of as “healthy.” But there are simple ways to reduce your sugar intake without feeling deprived or sacrificing flavor. Here are seven of them:.

1. Read labels

One of the easiest ways to reduce your sugar intake is to read the labels on the foods you buy. Look at the ingredient list and the nutrition label to see how much sugar is in a serving.

Keep in mind that sugar can be listed under many names, such as corn syrup, high-fructose corn syrup, cane sugar, beet sugar, and more.

2. Drink water instead of sugary drinks

Sugary drinks are one of the biggest sources of sugar in the American diet. Sodas, sports drinks, energy drinks, and even many fruit juices are loaded with added sugar.

Instead of reaching for a sugary drink, choose water, sparkling water, or unsweetened tea or coffee. If you crave something sweet, try adding a squeeze of lemon or lime to your water.

3. Choose whole fruits over juices

While fruit juices may seem like a healthy choice, they’re often loaded with sugar and lacking in fiber.

When you drink juice, you’re essentially drinking concentrated sugar, without the fiber and other nutrients that come with eating whole fruit. Instead of juice, choose whole fruits. They’ll satisfy your sweet tooth and give you the fiber and nutrients your body needs.

4. Swap out sugary snacks for healthier ones

Snacks like candy, chocolate bars, and cookies are high in sugar and offer little nutritional value. Instead, choose snacks that are high in protein, fiber, and healthy fats, which will keep you feeling full and satisfied.

Good options include nuts, seeds, veggies with hummus or guacamole, and fresh or dried fruit.

5. Make your own sauces and dressings

Many store-bought sauces and dressings are loaded with sugar. Making your own allows you to control the ingredients and reduce the amount of sugar. Use fresh herbs, spices, and vinegar or citrus juice to add flavor to your foods.

6. Choose low-sugar alternatives

Many foods have lower-sugar alternatives that still taste great. For example, choose plain Greek yogurt instead of flavored yogurt, which can be loaded with added sugar. Use natural sweeteners like honey or maple syrup instead of white sugar.

7. Plan ahead

One of the easiest ways to reduce your sugar intake is to plan ahead. If you know you’re going to a party or event where there will be lots of sugary treats, eat a healthy meal beforehand so you’re less likely to indulge.

If you’re traveling, pack healthy snacks like nuts, seeds, or fresh fruit to help keep you satisfied and avoid the temptation to snack on junk food.

By following these simple tips, you can reduce your sugar intake and improve your health, without feeling deprived or sacrificing flavor.