Most children eat way too much sugar. According to dietary guidelines, added sugar should account for less than 10 percent of total calories consumed. Unfortunately, sugar now accounts for about 16 percent of children’s caloric intake.
According to the American Heart Association, children ages two to 18 years should eat less than 25 grams (about six teaspoons) of added sugar per day. Yet before they turn two years old, many children are eating upwards of seven teaspoons of sugar per day. Experts say excess sugar intake is fuelling childhood obesity. Cutting back on your child’s sugar intake will reduce the effects of sugar and improve his overall health and well-being.
What Is Added Sugar?
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.
Sugar has an immune-suppressing effect as it competes for space in our white blood cells against vitamin C (which we need to fight bacteria and viruses). The more sugar our children eat, the less vitamin C their cells store, therefore leading to a weakened immune system.
Healthy eating habits start in the home, parents lead by example. It is important to be conscientious with what foods you choose for your children and there should be early and repeated exposure to foods you wish your children to eat.
Tips on How To Reduce Sugar In Your Child’s Diet
Specialist dietitian and Laager Rooibos partner, Mbali Mapholi speaks on how children are often experiencing a high-sugar diet without parents’ awareness.
“The ease of access to sugary drinks and treats, and the prevalence of sugar in everyday foods, means children are often experiencing a high-sugar diet without parents or caregivers being fully aware of it,” says Mbali.
“However, with just a few small changes, caregivers can provide children with a more nutritious diet”.
Below are five tips shared by Mbali to help children enjoy a healthier lifestyle.
Tip 1: Reduce Intake of Sugary Drinks
“One of the biggest problems now is the number of sugary drinks South African children are consuming daily. These can easily be swapped out with alternatives that offer the necessary hydration in our hot climate without any sugary additives.”
Mapholi suggested the following:
Make homemade iced teas using different Laager Tea4Kidz Rooibos flavours.
Create fun, nutritious and refreshing smoothies at home.
Offer children water with fresh fruit or herbs for enhanced flavour.
Offer water or Laager Tea4Kidz iced tea with meals instead of a sugary drink.
Tip 2: Create More Homemade Snacks
“When it comes to snacks between meals, that’s often where children’s sugar intake spikes as sugary snacks are fast and inexpensive,” she says.
Mbali adds that there are fortunately many cost-effective, quick, and healthy snacks that children want to eat, such as:
Frozen grapes
Laager Rooibos Tea4Kidz popcorn
Yoghurt
Trail mix
Smoothies
Laager Tea4Kidz date balls
Fruit skewers (different types of fruit cut into cubes and threaded onto skewer stick)
Tip 3: Prepare Ahead for Special Occasions and Outings Mbali also highlighted that another common problem I when travelling or hosting parties.
“It’s easy to put out sugary treats, but it’s important that healthier alternatives are also offered. Planning ahead is key to reducing sugar intake during these times”.
However, she recommended the following:
Make your own homemade treats. These could include muffins, fruit and nut bars or popcorn.
Offer children treats occasionally in small quantities, not throughout the day or with every meal as they will become accustomed to this.
Plan for special occasions by ensuring there are healthier, sugar-free options like fruit skewers, savoury muffins, and veggie platters.
Wherever possible, have meals at home before an outing to avoid fast food which is often accompanied by sugary fizzy drinks.
Keep children well hydrated in the summer with Laager Tea4Kidz tea, water, or milk.
Tip 4: Use Non-Food Related Reward Systems for Kids According to Mbali, using non-food related ways to reward children when they have completed their tasks or reached their goals is the best way to it.
“Using sweets as a reward can add unnecessary sugar to a child’s diet and create positive associations with sugar. Rather offer sweet treats alongside savoury food items such as combination plates including crackers, peanuts and raisins, dried fruit, and a sweet treat”.
Tip 5: Reduce Takeout or Restaurant Eating
“A takeout meal or visit to a restaurant is great as a special occasion, but just be careful it’s not a regular occurrence as this often leads to children eating high-sugar foods,” said Mapholi.
She suggested the following:
Cook more family meals at home and include the children in the meal preparation wherever possible.
Talk to children about seasonal fresh ingredients and the health benefits of different fresh ingredients.
If there are certain vegetables that children enjoy, offer these regularly with meals.
If possible and safe to do so, take the children along when shopping for fresh produce so they can help with the selection.
Mapholi explained that Rooibos tea, whether as a drink or an ingredient in cooking, baking or smoothies, is a healthy addition to any diet:
“Rather than replacing sources of nutrition, Rooibos provides children with a healthy dietary addition that is caffeine-free and packed with benefits”.
Sources:
Kinder Haven
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