To effectively reduce sugar intake, one strategy is to gradually swap out sugary foods for healthier alternatives. Start by replacing sugary beverages with water or herbal teas and opting for whole fruits instead of candy or desserts. Reading nutritional labels can also help identify hidden sugars in processed foods. Incorporating more whole foods into your diet, such as vegetables, whole grains, and lean proteins, can satisfy cravings while keeping added sugars low. Planning meals and snacks can further minimize impulsive choices, leading to lasting improvements in dietary habits and overall health.