Everyday Systems

I enjoy having craisins in my cereal - but just noticed how much sugar is in them. Should I avoid them?

The idea of No S-ing is no SWEETS, not no sugar. If you are eating these with your cereal, I would continue to do so, if you want to cut down the amount you eat with your cereal that's up to you.

Now if you were eating cupcakes with your cereal, not only would that be NOT following the No S plan, but it would be down right weird!

If you have to ask, they are a borderline food. The test for borderline foods is: Is it sweet enough to be considered dessert? If the answer is yes, have them on S days. If the answer is no, have them any day with your meals.

You can use dried fruit in your meals/cereal.
I eat yogurt, dried fruit, jam, peanut butter, granola...borderline foods but at meal times.
For me, the obvious offenders are candy, dessert, cookies, pie, cupcakes, pudding, milk shakes, chocolate milk, soda, sweet tea, donuts, chocolate...stuff like that.
Hope that helps.