The Sweet Stuff –Limiting Your Child’s Sugar Intake
Following the news of numerous family-branded products we often deem as being ‘healthy’ forced to include labels advising ‘occasional’ consumption (in line with a five-year global health initiative) due to the amount of sugar they contain, can we actually ensure that the ‘healthy’ foods in which we consume and are marketed as such, are actually doing us any good?
We are told on a frequent basis that high-sugar diets are unhealthy and an excessive consumption of sugar can lead to obesity, diabetes, tooth decay, hyperactivity and sleep problems. But, how can we avoid the sugar which has been added to our food unknowingly and how can we curb over-excessive sugar consumption in our children’s diets?
• Check labels.
Children aged 4 to 6 should have less than 19g of sugar a day and children aged 7 to 10 years old should have no more than 24g. Check the labels on the food which you intend to provide for your children and ensure that they consume less than the amounts stated throughout the day. Make sure you apply this rule to savoury items, especially pasta sauces, curry sauces and stir-fry sauces as they often contain large amounts of sugar. Make sure to look beyond the usual suspects.
• Natural sweeteners.
Rather than sweetening cereal, desserts, etc. with sugar or artificial sweeteners, use fruit or honey as a natural alternative. By using fruit you will include extra nutrients such as fibre, various vitamins and minerals too, rather than the mere empty calories sugar provides. Using fruit can also look much more appealing and broaden your child’s curiosity for healthy foods.
• Rewards.
It’s often common for parents to offer sugary foods as a ‘treat’. Promoting this behaviour in early life can cause children to associate high-sugar foods with emotions, causing them to over-eat or eat foods when not hungry. When sugary foods are used as a reward, this may lead to children developing a preference over healthy foods offering nutritional value. An alternative reward could be a physical activity which your child enjoys, a trip to the park or extra play-time.
• Drinks.
Sweet drinks can often be a main cause of excessive sugar consumption, especially fizzy drinks and fruit juices. Keep it simple and opt for water or milk. Often, hunger can be misread and often be thirst. Keep hydrated throughout the day.
Remember the simplest rule of all – if you or your children do not have access to high-sugar foods, you won’t eat them! Make a point of avoiding the middle-aisles of supermarkets (where high sugar food often resides) and do not be tempted by impulse buys. Be sugar smart and ensure that your child is eating under their recommended daily intake, become more label vigilant and make sure your child has a healthy emotional connection with sugar.