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Sep 18, 2022 · 5 Easy Ways to Reduce Sugar in Your Child’s Diet. Sugar, sugar, everywhere: blueberry muffins and juice for breakfast. Peanut butter and jelly sandwich with fruit punch and Oreos for lunch. Fruit snacks and cupcakes at a school party. Ice cream with dinner.
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- What's Added Sugar?
- Here Are Ideas For How You Can Help Your Family Reduce Their Added Sugar Intake
- Know The Health Consequences of Added Sugars
- More Information
Many foods or beverages have extra sugar and syrups added to them when they are processed or prepared. These added sugars have many different names, such as brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar and sucrose.
Read nutrition facts labels carefully. Many foods now list added sugar separately. You also can find added sugar by reading the ingredients. Aim for less than 25 grams (about 6 teaspoons) of added...Serve water and milk. Avoid soda, sports drinks, sweet tea, sweetened coffee, and fruit drinks. Milk contains natural sugar (lactose) and provides calcium, protein, vitamin D, and other nutrients c...Limit fruit juice. It has more sugar per serving than whole fruit. The AAP recommends no more than 4 ounces of 100% fruit juice a day for children ages 1 through 3 years; 4 to 6 ounces for children...Go fresh and limit processed, pre-packed food and drinks. Sugar is often added to them while they are being made or at the table. For example, there are hidden sources of added sugar in processed f...Kids who drink more than 10% of their daily calories from added sugars are more likely to have abnormal cholesterol levels, including higher "bad" LDL cholesterol, higher triglycerides, and lower heart-protective HDL cholesterol. They are also at an increased risk of developing type 2 diabetes.
Currently, nearly one in three children meet criteria for overweight or obesity so reducing excess sugar intake is an important tactic to reduce your child’s risk for these health issues. The American Academy of Pediatrics recommends that children less than 2 years old have no sugar in their diet.
- Check for added sugars on food nutrition labels. Nutrition labels contain a lot of information, which can be a little overwhelming. There are generally two lines specifically about sugar on a food label
- Try sugar-swaps for favorite snacks. Simple swaps and food combinations can help you turn your child’s foods from sugar bombs to nutritional powerhouses – without sacrificing flavor.
- Empower kids to set a ‘sugar budget’ Kids more readily adapt to change if they play an active role in the process. If your child can understand addition and subtraction, they can start analyzing and choosing their foods based on sugar “budgeting.”
- Make nutritious choices together. Children absorb and imitate what people around them are doing. If they see you choosing nutritious foods, they’ll be more likely to do the same.
- Cut back on sugary drinks. Most added sugars in the American diet come from sugary drinks — sodas, sports drinks, energy drinks, sweetened teas, and others (7).
- Avoid sugary desserts. Most desserts don’t provide much in the way of nutritional value. They’re loaded with sugar, which causes blood sugar spikes that can leave you feeling tired and hungry and make you crave more sugar (13).
- Avoid sauces with added sugar. Sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce are commonplace in most kitchens. However, most people aren’t aware of their sugar content.
- Eat full-fat foods. Low fat varieties of your favorite foods — like peanut butter, yogurt, and salad dressing — are everywhere. If you’ve been told that fat is bad, it may feel natural to reach for these alternatives rather than the full-fat versions — especially when you’re trying to lose weight.
Mar 25, 2019 · Aim for less than 25 grams (about 6 teaspoons) of added sugar per day for children 2 years of age and older. Avoid serving food and drinks with added sugar to children under 2 years of age. Serve water and milk instead of soda, sports drinks, sweet tea, sweetened coffee and fruit drinks. Milk contains natural sugar (lactose).
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Dec 20, 2023 · The Dietary Guidelines for Americans recommends no added sugars for children younger than 2. People 2 and older should keep added sugars to less than 10% of their total daily calories. For example, if an adult consumes 2,000 calories a day, no more than 200 calories should come from added sugars. Twelve teaspoons of sugar is about 200 calories.
