Reducing Added Sugar in Your Child’s Diet
Most food and beverages have extra sugar and syrup added to them when they are processed or prepared. These added sugars have different names such as corn syrup, corn sweetner, brown sugar, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose.
Children who drink more that 10% of their daily calories from added sugar are more likely to have abnormal cholesterol levels, including higher bad LDL cholesterol , high triglycerides and lower heart protective HDL. These kids are also at high risk of developing type 2 diabetes .
Ways on how to reduce added sugar in your child’s diet.
- Serve water and milk : Milk contains lactose which is natural added sugar . It also provides nutrients such as calcium, protein and vitamin D. You should avoid soda, sport drinks , sweet tea, sweetened coffee and fruits drinks.
- Limit fruit juice : Fruit juice has more sugar per servings than whole fruits. The American Academy of Pediatrics recommends no more than 4 ounces of 100% fruit juice per day for children ages 1 though 3 years, 4 to 6 ounces for children ages 4 to 6 and 8 ounces for children ages 7 to 14. Do not give fruit juice to infants under 1 year old.
- Read nutrition labels carefully : Many foods now list added sugar separately so you can find out the added sugar by reading the ingredients. You have to aim for less that 25 grams ( about 6 teaspoons of added sugar) per day for children ages 2 years and older. You should avoid serving foods and drinks to children under the age of 2 years.
- Limit process, pre-packed foods and drinks : Sugar is often added to these foods when they are being made or at the table. Eat whole foods that aren’t processed.
- Serve more fruits and vegetables such as apples, carrots, broccoli, bananas, and peppers. Whole fruits and vegetables contain fiber and water which help kids to feel full.
- Cook more at home rather than eating at restaurants so that you have control over the foods that you eat.
5 Easy Ways to Reduce Sugar in Your Child’s Diet. Cincinnati Children’s Hospital . https://blog.cincinnatichildrens.org/healthy-living/5-simple-ways-to-reduce-sugar-in-your-childs-diet. Accessed September 8th, 2019
7 Ways to Limit Sugar in Your Child’s Diet. What To Expect. https://www.whattoexpect.com/toddler/photo-gallery/7-ways-to-limit-sugar-in-your-childs-diet.aspxAccessed September 8th, 2019