Sugar has been linked to a host of health problems, including obesity, tooth decay, and type 2 diabetes. Unfortunately, sugar is hidden in many of the foods that our children love, from cereal to candy and everything in between.

If you’re concerned about the amount of sugar in your child’s diet, this article will provide some simple tips on how to reduce their intake.

1. Start with breakfast

Many breakfast foods are loaded with sugar, which can set your child up for a day of sugar cravings and energy crashes. Choose a breakfast that is high in protein and healthy fats, which will keep your child full and satisfied until lunchtime.

Examples include eggs, avocado toast, or Greek yogurt with berries.

2. Ditch the sugary drinks

Soda, juice, and sports drinks are some of the biggest sources of added sugar in the American diet. Encourage your child to drink water or milk instead.

If your child insists on something sweet, make your own fruit-infused water or offer a small glass of 100% fruit juice.

3. Read labels

Food labels can be confusing, but it’s important to learn how to read them if you want to reduce your child’s sugar intake.

Check the ingredients list for words like “fructose”, “corn syrup”, and “sucrose”, which are all types of sugar. Aim to choose foods that have less than 10 grams of sugar per serving.

4. Swap out snacks

Many popular snacks, like granola bars and fruit snacks, are high in sugar and low in nutrition. Look for healthier alternatives like fresh fruit, nuts, or air-popped popcorn.

These snacks will provide your child with the energy they need without the sugar crash.

5. Make meals from scratch

When you cook from scratch, you have control over the ingredients that go into your food. Choose recipes that use whole foods and avoid processed foods, which are often high in sugar.

By cooking your own meals, you can also reduce the amount of sugar you add to dishes.

6. Use natural sweeteners

Instead of using refined sugar, try using natural sweeteners like honey or maple syrup. These sweeteners are less processed than sugar and contain more nutrients. Just be sure to use them in moderation, as they still contain sugar.

7. Set a good example

Children learn by example, so it’s important to model healthy eating habits yourself. If your child sees you reaching for the candy bowl or drinking sugary drinks, they are more likely to do the same.

Encourage your child to make healthy choices and praise them when they do.

8. Plan ahead

One of the biggest challenges of reducing sugar in your child’s diet is the prevalence of sugary snacks and treats in our society. Be prepared by packing healthy snacks and treats when you’re on the go.

You can also plan ahead by preparing healthy meals and snacks in advance, so you have healthy options on hand.

9. Be patient

Reducing sugar in your child’s diet is not easy, and it’s not something that will happen overnight. Be patient and persistent, and don’t beat yourself up if your child eats too much sugar.

Remember that you are setting your child up for a lifetime of healthy habits, and that takes time.

10. Talk to your child

Finally, don’t forget to talk to your child about why it’s important to eat healthy foods and limit sugar. Explain that too much sugar can lead to health problems and make them feel tired and cranky.

Encourage them to make healthy choices and praise them when they do.