Finding a balance with sugar intake in children
According to the CDC, children between the ages of 2-19 years consume a staggering 17 teaspoons of added sugar, on average. That’s almost two cans of Coca Cola per day! With the holidays approaching, you may want to have a game plan when the plethora of goodies are placed in front your child. Don’t get me wrong, I love me some Christmas sugar cookies and pie, but the purpose of bringing attention to this topic is to help you and your family break the cycle of excess sugar intake and find balance.
🍭Given the USDA’s recommendation that no more than 10% of your child’s daily calories should come from sugar intake, below is some information to help break free from those frequent demands of “I want cookies”, “Can I have candy?”
ake a look at your pantry: Look a nutritional labels to identify added sugars compared to natural sugars. Some added sugars may appear as sucrose and dextrose. A good rule of thumb is 4g of sugar = 1 teaspoon 😮
Keep drinks simple- That’s right! Stick to water and milk. The 100% juice boxes are very tempting for a healthy choice, however when you look closely they are packed with excess sugar, even though it’s from a “natural” source. It’s better to eat your calories rather than drink them! Excess sugary drinks increase the risk of tooth decay and obesity. Choose cut up fruits to infuse with your children’s water for something different.
Avoid Rewards with Sugar- Rewarding children for good behavior with sugar,believe it or not, can create some unhealthy associations in the long term. Children learn to expect the reward for good behavior. Ex: eat one more bite of peas and you can have some chocolate chips (personal example here! 😂)The reward just outweighed the healthy choice.
Find balance- Showing your child how to balance their sugar intake is very crucial. Teaching them this important skill, and modeling this behavior, will help them make better choices in the future when it’s their turn to decide. Everything in moderation means, it’s ok to get treats just don’t make it a habit.
Make it a family thing! Kids will be far more successful in choosing balanced foods if the whole family is doing it together.
As always, consult with your pediatrician for your child’s specific needs.
