Sugar is a sweet substance that is used to make food and drinks taste better. Kids love sugar, but too much of it can lead to health problems.

The American Heart Association (AHA) recommends that children aged 2 to 18 years old should consume less than 25 grams or 6 teaspoons of added sugar per day.

What is Added Sugar?

Added sugar is sugar that is not naturally occurring in food. This means that sugar that is naturally found in fruit or milk is not considered added sugar.

But, when sugar is added to foods or drinks during production, preparation, or cooking, it becomes added sugar. This includes sugars like high fructose corn syrup, honey, agave, and cane sugar.

Why is Too Much Added Sugar Bad for Kids?

Added sugar has no nutritional value and consuming too much of it can lead to health problems.

When kids consume too much added sugar, it can lead to weight gain, tooth decay, and an increased risk of health problems later in life, such as high blood pressure, type 2 diabetes, and heart disease. Additionally, a diet high in added sugars can lead to poor nutrition overall, since foods that are high in added sugars are often low in important vitamins and minerals.

How Can We Reduce our Kids’ Sugar Intake?

Here are some tips for reducing the amount of added sugar your child consumes:.

1. Read Nutrition Labels

When shopping for food, read the nutrition labels to determine how much added sugar is in a food. Look for foods that are low in added sugar or have no added sugar.

Remember that sugar can be listed under different names, so be sure to look for words like high fructose corn syrup, honey, and cane sugar.

2. Offer Water Instead of Sugary Drinks

Avoid giving kids sugary drinks like soda, sports drinks, and juice. Instead, offer water, which is free of calories and sugar. If your child doesn’t like plain water, try offering it with a slice of fresh fruit, like lemon or cucumber, for flavor.

3. Choose Fresh Fruit

Instead of offering fruit juice or snacks that are high in added sugars, offer fresh fruit to your child. Fresh fruit is naturally sweet and contains important vitamins and minerals.

Try offering a variety of fruits, like berries, melons, and apples, to keep things interesting.

4. Make Home Cooked Meals

When you make meals at home, you can control how much sugar is in them. Try to avoid using packaged foods or mixes that are high in sugar and make meals from scratch instead.

This will not only help reduce added sugar, but it will also give you control over the ingredients your child eats.

5. Limit Desserts and Treats

While it’s okay for kids to have dessert and treats occasionally, try to limit them to once or twice a week.

When you do offer dessert or treats, try to make them healthier options, like fruit salad, yogurt with fresh fruit, or baked fruit with a sprinkle of cinnamon.

6. Be a Role Model

Set a good example for your child by making healthy food choices yourself. If your child sees you choosing healthy foods and beverages, they will be more likely to follow suit.

Conclusion

Reducing the amount of added sugar in your child’s diet can help prevent health problems later in life.

By reading nutrition labels, offering water instead of sugary drinks, choosing fresh fruit, making home-cooked meals, limiting desserts and treats, and being a role model, you can help your child develop healthy eating habits that will last a lifetime.