It’s common knowledge that too much sugar for children is a definite no-no. However, when presented with varied options, it can be hard to keep track of just how much sugar your children should consume. This becomes particularly difficult when your kids are picky eaters. You might not see it immediately but too much sugar intake can cause multitudes of health problems such as tooth decay, diabetes, hyperactivity, obesity, digestive problems, and heart problems.
Complete deprivation is not the answer to this problem. It is important that you know the right amount of sugar intake allowable. Being aware of just how much sugar a particular food item contains is helpful in taking control of their sugar intake. According to studies, the numbers below show the recommended daily sugar intake for children:
| AGE |
GRAMS |
COMPARISON |
| Ages 4 to 6 years |
17-19 grams of sugar |
equivalent to 5 sugar cubes |
| Ages 7 to 10 years |
22-24 grams of sugar |
equivalent to 6 sugar cubes |
| Ages 11 to 16 years |
28-30 grams of sugar |
equivalent to 7 sugar cubes |
One of the main reasons why it’s hard to keep track of your children’s sugar intake is the added sugar that most food contains. This is the sugar added by food manufacturers to help sweeten a food item. It’s important to incorporate natural sugar to your children’s diet such as the sugar coming from the fruits, vegetables, and dairy. To make sure they are getting just enough sugar, here are some tips:
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Minimize soda, powdered juices, and other sugary drinks.
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Bake your own cakes, cookies, and pastries, and make sure that sugar isn’t one of the main or prominent ingredients.
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Try not to store sugary food in the house to avoid temptations.
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Award them the occasional favorite dessert once or twice a week.
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Try swapping ice cream with yogurt. But if they still scream for ice cream, try making homemade ice cream that is low in sugar.
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Up the serving of fruits and natural fruit juices in their diet.
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Instead of letting them have sugar-coated cereals for breakfast, trade those in for oatmeal, fruit yogurt, or fruit porridge. If cereal is still a top choice for them, try checking the label for the ones with the least sugar content.
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Make sure they drink enough water, especially after eating sugary treats.
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Prepare meals and snacks from scratch so you know exactly how much sugar you are giving to them.
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Be a good example and show them that you aren’t eating too many sugary foods either.
In an effort to lessen your little ones’ sugar intake, do not tell them that sugar is bad for them. They still need it as it is a vital source of energy. Just help them understand that some foods are better for their bodies, more than others. For your children going to school, CACFP Management is important in ensuring that your efforts of keeping them healthy at home are continued at school. Advance Childcare, Inc. encourages the growth of Child and Adult Care Food Program in Texas to maximize efforts toward health improvement and lifestyle changes. Should you have any questions, please do call us at 903-872-5231.
