Did you know that over 70% of packaged foods contain added sugar — even foods that don’t taste sweet? 🥫
On Day 4 of your Sugar Reset, we’ll focus on hidden sugars. Once you learn how to spot them, you’ll finally make choices that align with your health goals instead of being tricked by packaging.
👋 Welcome to Day 4
Hi, I’m Fit Bear 🐻💚.
Welcome back to your 7-Day Sugar Reset Challenge.
Today, your task is simple but powerful: read at least three food labels and spot where added sugar hides.
📖 How to Read Labels & Spot Hidden Sugars
Here’s your step-by-step guide:
1️⃣ Ingredient list order matters.
If sugar (or one of its hidden names) is in the first three ingredients, that product is high in sugar.
2️⃣ Check the “Added Sugars” line.
Nutrition labels separate total sugar from added sugar.
👉 Aim for less than 25 g added sugar per day (about 6 teaspoons).
3️⃣ Learn sugar’s disguises.
Common names include: sucrose, maltose, corn syrup, brown rice syrup, fruit concentrate, cane juice, molasses.
4️⃣ Spot the common traps.
Flavored yogurts, sauces, granola bars, nut butters, and bottled smoothies often sneak in 2–3 teaspoons per serving.
✨ The more you practice, the easier it gets to catch these hidden sugars.
Day 4 Meals
🌞 Blueberry Chia Pudding
Protein-boosted chia pudding with antioxidant-rich blueberries for a clean, sugar-free breakfast.
🍃 Ingredients
- 4 tbsp chia seeds
- 1 cup unsweetened almond milk (or milk of choice)
- ½ cup Greek yogurt (unsweetened)
- ½ cup fresh or frozen blueberries
- ½ tsp vanilla extract (optional)
📝 Instructions
- Mix chia seeds, almond milk, yogurt, and vanilla in a bowl or jar.
- Stir well, cover, and refrigerate overnight (or at least 4 hours).
- Top with blueberries before serving.
✅ Benefits
- Chia seeds → fiber + omega-3s for digestion & mood
- Blueberries → antioxidants + vitamin C
- Greek yogurt → protein + probiotics for gut balance
- Homemade = avoids syrups often found in packaged chia cups
🍏 Nutrition Facts (Approx. per serving)
| Calories |
| Calories | ~480 kcal |
| Protein | ~25 g |
| Carbohydrates | ~55 g |
| Fat | ~14 g |
| Fiber | ~12 g |
| Added Sugar | 0 g |
🥤 Peach Basil Mint Ice Water
Refreshing infused water with fruit and herbs — hydration without hidden sugars.
🍃 Ingredients
- 1 fresh peach, thinly sliced
- 4–5 fresh basil leaves
- 4–5 fresh mint leaves
- 500 ml cold water
- Ice cubes
📝 Instructions
- Add peach slices, basil, and mint to a pitcher or large glass.
- Fill with water and ice. Stir gently.
- Let infuse for at least 10 minutes before drinking.
✅ Benefits
- Peach → natural flavor + vitamin C
- Basil + mint → digestive support + refreshing taste
- Zero added sugar → pure hydration
🍏 Nutrition Facts (Approx. per serving)
| Calories | 0 kcal |
| Protein | 0 g |
| Carbohydrates | ~2 g (from peach) |
| Fat | 0 g |
| Added Sugar | 0 g |
🍝 Chicken & Green Sauce Pasta
Protein-packed pasta with a homemade veggie-loaded green sauce — no sugary bottled sauces.
🍃 Ingredients
- 200 g chicken breast, sliced
- 160 g whole-grain pasta (dry weight)
- 1 medium carrot, diced
- ½ cup purple onion, chopped
- 1 cup broccoli florets
- 1 cup kale, chopped
- 1 tsp oregano (dried or fresh)
- 1 tbsp olive oil
- Salt & pepper to taste
📝 Instructions
- Cook pasta al dente; reserve ½ cup pasta water.
- Sauté onion, carrot, and broccoli in olive oil until softened.
- Add kale and oregano; cook another 2–3 minutes.
- Blend veggies with pasta water to create a smooth green sauce.
- Cook chicken separately until golden; combine with pasta and sauce.
✅ Benefits
- Chicken → lean protein for fullness
- Kale & broccoli → antioxidants + fiber
- Carrot & onion → vitamins, minerals, and immune support
- Homemade sauce → avoids added sugar in bottled sauces
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~560 kcal |
| Protein | ~45 g |
| Carbohydrates | ~60 g |
| Fat | ~14 g |
| Fiber | ~10 g |
| Added Sugar | 0 g |
🧘 Meditation Reminder
After your morning water, try my 5-minute Guided Meditation for Abundance.
It helps you stay calm, focused, and less reactive to cravings.
💪 Movement of the Day
Choose one today:
- 10-minute dumbbell arms & back flow, OR
- 10-minute walking workout for digestion and energy.
Both help your body regulate sugar more effectively.
📖 Extra Learning
Why does hidden sugar matter so much?
Because frequent added sugar spikes insulin, which promotes fat storage — especially around the belly.
👉 Dive deeper in my video: “Insulin, Sugar & Belly Fat Explained.”
📝 Tracker Reminder
Use your Sugar Reset Tracker today.
✔️ Record the 3 labels you checked
✔️ Write what surprised you most
Day 4 complete! You’ve built one of the most powerful habits: label awareness.
Keep spotting hidden sugars and your taste buds — and waistline — will thank you.
💡 Subscribe so you don’t miss Day 5, and share in the comments: Which product shocked you with hidden sugar today?
⚠️ Disclaimer: This challenge is for general wellness and lifestyle support only. It is not intended to diagnose, treat, or cure any disease.
Hello,
I’m Hhh Fit Bear
Welcome to my cozy little space — where Happy, Healthy, and Healing is more than a motto — it’s a lifestyle.
I believe true wellness goes beyond workouts. That’s why I bring together movement, functional medicine, and psychology to help you feel better from the inside out.
Whether you’re here to move your body, nourish yourself with real food, support your nervous system, or just breathe a little deeper — I’m here to guide you with love and science.
Let’s grow stronger, calmer, and more connected — together.
Let’s connect
Join the fun!
Stay updated with our latest tutorials and ideas by joining our newsletter.
Well & Good 
Leave a comment