How Limiting Added Sugar Can Help Kids Thrive!

The topic of added sugar has always been a big one, especially when it comes to our kids. So,

let’s dig a little deeper and see what the facts are saying.

What are added sugars?

Added sugars are the types of sugars that are combined into foods during processing or

preparation. They’re often used to make foods taste better, improve texture, or extend shelf life.Added sugars can be found in many foods — especially processed snacks, sports drinks,

desserts, and even fruit juice.

What are potential impacts of added sugar?

Research has shown that a higher intake of added sugar during childhood can increase the risk of chronic conditions such as cardiovascular disease, asthma, high blood pressure, and childhood obesity. This doesn’t mean that if your child eats something with added sugar, they’ll develop these issues — it just means that over time, it’s something worth being mindful of. Completely avoiding added sugar is nearly impossible and having a sugary treat now and then can absolutely be part of a healthy, happy life.

How can we spot added sugars?

This might sound intimidating, but it’s actually quite simple! In some foods, it’s easy to tell —

like candy, sugary drinks, chocolate, cakes, or cookies. But added sugars can also hide in foods we don’t always expect, such as granola bars, certain whole-grain cereals, pasta sauces, dried fruit, and even some baby formulas. To find out how much added sugar a food contains, look at the Nutrition Facts label on the package. Under “Total Sugars,” you’ll see a line that says, “Includes X[#]g Added Sugars.” That number shows how many grams of added sugar are in one serving. Learning to read this label helps you make choices that feel right for your family — and that’s something to be proud of!

What’s the right amount?

The American Academy of Pediatrics recommends no added sugar before the age of 2, and I wholeheartedly support and agree with that guideline. After age 2, The American Heart Association recommends limiting added sugars to about 6 teaspoons (25 grams) per day for children. That number can sound like a lot to track, but the best way to manage it is simply by limiting foods that contain added sugars. Now that you know how to read labels, you can confidently make decisions that support your family’s health and balance. The

more you practice the habit of reading labels and being aware of added sugars in particular

foods, you’ll more aware of the combinations of foods which will deliver healthy meals and

snacks for your kids.

What can we do instead?

Look for lower-sugar options when shopping or try substituting processed foods for homemade goods instead. For example, you could try making a copy-cat recipe of a treat you love from the store. You can also find fun ways to celebrate or reward your kids that don’t always involve sweet foods. Sticker charts are a great example that don’t instill association between celebration and sweet foods. The toddler years, especially, are a wonderful time to help children build their

palate and healthy eating habits.

At the end of the day, it’s YOUR kid and YOUR family. These are simply ideas to help you find

what feels right for yours!