Sugar is omnipresent in the food supply of industrialized countries. It is even added to foods that you might not consider sweet. Sugar is added to bread, pasta sauces and crackers, yogurts, salad dressings and soups. It can also be found in cereals and juices.
Takeaways:
- Avoid emotional eating by rewarding positive behaviors with non-food rewards instead of sweets.
- The key to helping both adults and children overcome their sugar cravings is distraction.
- When reducing sugar intake, buying unsweetened foods and drinks is the first step.
- Avoid products that have sugar as the first 3 ingredients.
- Reduce sugar consumption by reducing recipes by 1/4 to 1/2.
- There are many natural sugar substitutes available. However, some sweeteners such as honey and maple syrup contain concentrated sweeteners that must be included in the added sugar intake.
- Sugar cravings can be reduced by eating foods high in protein and fibre at meals and snack times.
- When they are available, sweetened foods are more convenient to consume. Keep these foods away from children’s sight and reach.
The excessive intake of added sugar is a leading cause of obesity, diabetes and other diseases. It also crowds out more nutritious and healthful foods from a child’s daily diet. WHO recommends that children’s sugar intake be limited to 10% of their total calories or less for those with cavities. The average child consumes 16 teaspoons of sugar (64g) per day.
The National Institute of Health provides calorie targets for children based upon their age and level of activity. The recommended daily goal for a 4-8 year old boy or girl who is somewhat active is 1200-1400 cals. According to the WHO guidelines of 10%, added sugar consumption should be no more than 30g (7-8 teaspoons). According to the American Heart Association, a daily limit of less than six teaspoons (24g), is recommended. This may seem excessive, but a cup or two of cereal with sugar and a small amount of yogurt are close to this limit.
1. Do not reward yourself with sugar
It is possible to reward good behavior by giving a sweet treat. However, this can have negative consequences. This reinforces the idea that sweets are only to be given in conjunction with positive or acceptable behavior, which can lead to a child’s long-term battle with emotional eating.
Are you looking for ways to reward good behavior? According to the UK Child Feeding Guide non-food rewards can be plentiful. Stickers, points toward a goal on the reward chart, small gifts, verbal affirmation and outings are all that can play an important role in motivating towards desired behaviors or actions without relying on food bribes.
2. Distraction is a great way to overcome cravings
Sugar cravings are intense, but they usually only last for a few moments. You can help your child feel less frustrated by diverting their attention to a fun activity such as outdoor play, exercise or another routine. If your child is prone to sugar cravings, it may be useful to plan positive distractions in advance.
3. Unsweetened beverages and foods are available.
There are many sweetened food alternatives available today. Unsweetened foods are the best choice for long-term. Some products contain artificial sweeteners and natural sweeteners that do not provide nutrition. Unsweetened foods are recommended more frequently by experts to avoid conditioning the palate to only taste sweet foods. Overstimulated tastes buds can lead to an increased desire for sweets and sugar over time, and a decreased satisfaction with natural sweet foods such as fresh fruit.
4. Be careful with the first 3 ingredients
The ingredients are listed according to weight, so the first three represent the majority of foods in a packaged product. In the top three ingredients, avoid any added sugar. Check the added sugar grams on the nutrition label. The lower, the better. Each 4 gram is equal to a teaspoon.
5. Reduce sugar in recipes
Sugar content in many recipes can be reduced by up to half without any noticeable change. Sugar alternatives will make the product taste less sweet, but it may also result in an overall more pleasing flavor profile. You may be surprised by the results!
6. Alternatives
Sugar substitutes are available in local grocery stores as well as health food stores. In some cases you may require a sugar substitute. You can choose from the following options.
- Unsweetened apple sauce (works well as a sweetener for yogurt).
- Fruit cooked (sweet flavors concentrated)
- Stevia.
- Monk Fruit Extract.
- Erythritol.
- Allulose.
- Xylitol can cause stomach discomfort when used in large amounts.
- Honey (still counts as sugar because it is a concentrated sweetener).
7. More whole foods
You may notice that your child will be less inclined to choose processed foods and sugary, carbohydrate-rich food when you provide them with enough protein, fiber and calories. Protein and fiber are the most satisfying nutrients, and they can also help to minimize blood sugar fluctuations. Providing a variety of whole foods such as boiled eggs and cheese, fruits, vegetables, hummus and seeds, meat and fish, can be an effective strategy.
8. Sweetened foods should be less readily available and convenient
We tend to choose foods that are quick, easy and convenient. Children are no different. Place unhealthy packaged food and sweets both out of reach as well as out-of-sight, to minimize the chance that your child will crave or desire a sugary treat.
A simple change in your home’s environment can benefit you and your children. For example, an opaque cookie jar placed on a shelf above the counter instead of a transparent jar is a good idea.
Small amounts of sugar are unlikely to have long-term effects, but adding added sugars to a child’s food can affect their long-term health and nutrition intake. You can successfully transition your child’s diet to one that is lower in sugar by using some of these strategies, such as selecting non-food rewards and reducing the availability of sugar at home.
Resources
- Child Feeding Guide. Non-food reward ideas.
- WHO. Guideline: sugars intake for adults and children.
- We can! Parent tips.
- AAP. AHA: Limit children’s sugar consumption to 6 teaspoons per day.
