More and more research points to the dangers of a diet high in sugar. Here are six simple swaps you can make to cut down on the amount of added sugar in your diet, and enjoy a naturally sweet snack or meal instead!

The foods here, such as bananas, berries, dates, and apples, contain sugar as well, but the sugar you consume when you eat fruits “earns its way” by bringing along all kinds of useful vitamins, minerals and fiber.

Added sugars are another matter. Although they’re digested the same as natural sugars, they bring nothing worthwhile to the nutrition party, and filling up with added sugars can crowd out healthier foods. The result? We get excess calories, before we get all the nutrients our bodies need.

Try these simple swaps instead!