Sugar is  everywhere. We are eating far too much sugar than our body needs and children are no exception. It is recommended by the American Heart Association that children eat no more than 12 grams or 3 teaspoons of sugar per day. Children get sugar from all sorts of foods such as

• non  fruits juice such as soda
• fruit juice
• cakes and cookies
• candy
• dairy desserts such as pudding

However there are ways you can reduce sugar from your child’s  diet.

Ways to reduce sugar in your child’s diet

Serve more fruits and vegetables : Children need   about 5 to 9 servings of produce such as broccoli, banana, apples, apricots and peppers daily. Whole fruits and vegetables contain fiber  which makes kids feel full.

Reduce or eliminate sugary drinks : Suagary drinks include the following :

• sports / energy drinks
• soda
• lemonade
• fruits punch

Even 100 % fruits juices may have some sugar added to it. If it states that no sugar has been added, the process of juicing fruits eliminates the fiber.

Avoid processed foods : Eating whole foods ensure that you get all the nutrients in the food and also eliminates added sugar.

Watch out for hidden sugars : You have to know that sugar resides in foods such as  :

• cookies
• sweet drinks
• cakes
• processed foods such as lunch meat and bread also contain sugar  so you need to check labels

Dont serve dessert everyday : You don’t have to give your child dessert everyday. You can limit it to once a week or reserve it for special occasions. You can serve  fruits and yogurt after dinner on some other days.

Cook at home : You have no control over how much sugar, salt and fat  restaurants  add to their foods to make it tasty. When you cook at home, you can control and limit the amount of sugar you add to food.

Offer healthy snacks : Give your kids much more healthier snacks such as granola bar, dried and fresh fruits, rice cakes and home made sugar treats. You should also  avoid using treat as a reward. These treats add more sugar to your child’s diet.

Educate the child : You have to educate your child on the importance of eating healthy.  Explain to them about ways of getting healthy such as

• exercising
• eating more fruits and vegetables
• drastically cutting down on sugar
• drinking more water

Let them know the risk they face when they eat too much sugar.