Decreasing added sugars in the diet can have many health benefits. Consuming free sugars increases the risk of dental caries (tooth decay), can influence blood pressure, serum lipid levels, and increase risk factors for cardiovascular diseases. 

Sugar intake can be decreased by drinking water instead of soft drinks, eating oatmeal or a slice of 100% whole wheat bread rather than a doughnut, grabbing wheat pretzels instead of cookies, eating fresh fruit and raw vegetables as snacks instead of sugary snacks, and making your own recipes like this fresh blueberry jam! 

You will need:

– ¾ cup blueberries

– 2 teaspoons chia seeds

– 2 teaspoons natural peanut butter

– 1 whole wheat english muffin, toasted


1. Microwave berries in a medium microwave-safe bowl for 30 seconds; stir and microwave 30 seconds more. Stir in chia seeds

2. Spread peanut butter on the english muffin. Top with berry-chia mixture.

Exchanges: 2 starch, 1 fruit, 1 1/2 fat

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