Sugar is in almost everything! It is very difficult to pick up any packaged food and not see some kind of hidden sugar in the ingredient list. Sugar is also found in foods you would never suspect …

• salad dressing,

• pasta sauce,

• tomato sauce and

• protein powder.

You say it; sugar is likely added. Not only that, sugar can be included in an ingredient list in many different ways, so finding the hidden sources can be a bit tricky and may require detective work.

To help you start eliminating some of the top hidden sources of sugar from your diet, here are three of the top offenders you may not know contain sugar and some alternatives you can use in place of these sugary foods.

1. Make your own salad dressing. Who would have thought that salad dressing would be a hidden sugar source? This can be a big problem because you may think you are doing something great for your health by enjoying a salad, but what you add to the salad is important. Sadly, some salad dressings contain more than five grams of added sugar, so skip the sugar and make your own!

You can make your delicious homemade dressing with olive oil, balsamic vinegar, and your favorite herbs and spices.

2. Stop eating flavored yogurt. Flavored yogurt can contain an average of 10 grams of added sugar! That’s a lot of sugar in just one small container of yogurt. For a healthier option, try enjoying plain unsweetened Greek yogurt and sweeten yourself with fresh berries and a drizzle of raw honey.

3. Swap the juice for fruit-infused water. Juice is a notorious source of added sugar, but it is something that many people enjoy as a regular part of their diet. Instead of any sweetened beverage, make refreshing fruit-infused water with fresh cucumbers and raspberries, and use sparkling water for an added kick.

The bottom line; Sugar is in almost all packaged foods, but with a few food exchanges, you may be well on your way to reducing the total amount of sugar in your diet.

In addition to eliminating these foods and choosing healthier options, you will also want to be careful with ingredients that end in “ose” as they are also sugars. Natural sweeteners like honey and pure maple syrup are fine, but should also be enjoyed in moderation.

Try making these sugar swaps to eliminate hidden sources of sugar, and be mindful of the ingredients in all the foods you eat. Taking these small but essential steps will lead to lasting changes in your diet and your overall health.