Kids must practice good eating habits that include essential nutrients, vitamins, and minerals and limit highly processed and sugar-rich food. Parents of younger kids need to keep track of their kids' sugar intake. Paediatricians recommend limiting the sugar intake in kids as it can lead to obesity, risk of type 2 diabetes, heart diseases and cognitive decline. Eating sugary snacks also causes tooth decay, affecting your kids' dental health. In this world of sugary treats, it is challenging for parents to restrict their kids from eating the same. Here are some valuable tips to help you reduce your child’s sugary snacks.
Today, kids' sugar intake has drastically increased as they enjoy snacking on chocolates, cookies, cakes, etc. This is a potential threat to the healthy development of your child. Research shows that sugar and different forms of sugar present in food can hinder the growth of children and increase the risk of various diseases, including diabetes, heart disease and high blood pressure. Children who eat more sugary snacks become obese. So, it is highly recommended that kids limit their intake of sugary snacks and offer the best snacks for kids.
Sugar is present in food in various forms. This makes it hard to track your child's sugar intake. Do you know that two-thirds of the packaged food in the market contains added sugar? When offering packaged food for kids, check the nutrition labels to see the quantity of sugar in each serving. So you can reduce the serving amount, thereby limiting your sugar intake. Never exceed the permitted quantity of sugar for your kid based on their age.
Even the health foods you buy in the market contain much added sugar. Smoothies, granolas, juices, yoghurt, and other packaged foods contain more sugar. It is better to avoid or limit the purchase of packaged food, thereby restricting the intake of sugar-filled snacks. Your child will be tempted to eat unhealthy snacks only when readily available in your home. So, it is better to avoid buying packaged and highly processed food.
Milk and water are the right choices of beverages for kids. A big no to sodas, packaged fruit juices, etc., loaded with lots of sugar. Fresh fruit juices prepared at home are better than store-bought fruit juices. But it must be taken only in moderate quantity. According to paediatric guidelines, children under six should not be offered more than 170 gms of fruit juice daily. Older children should limit their juice intake to 340 gms. It is a bad idea to allow your kid to sip fruit juice for a longer period as it can lead to tooth decay.
Eating outside is on the rise in this fast-paced world. Families who eat outside more often are at risk of eating sugar-rich food. Kids get attracted to food containing sugar when they eat outside. They also have too many snacking options when visiting a bakery or restaurant. So, if you wish to reduce your kid’s sugar intake, try reducing the frequency of eating outside. Prepare various homemade foods so your kids do not get bored eating the usual food at home.
Whole fruits are a great alternative to store-bought smoothies and sweetened yoghurt. Prepare cakes, granolas, and health bars at home and encourage your kids to eat them. Vegetables, nuts, and dried fruits can be offered as snacks, such as blueberries with unsweetened yoghurt, peanut butter toast, and banana toast. Banana toast is a delicious and healthy alternative when your kids crave sugary snacks.
You cannot expect your kid to avoid eating sugar snacks when you continue to munch the same. So practice eating healthy, sugar-free snacks in front of your kids. This makes them understand the need to avoid sugar-based snacks. Eat a healthy diet as a family. Brush your teeth twice, along with your kids. This helps to teach healthy eating habits to kids.
When you reward your kids, never offer them sugary snacks to complement them. This can have a negative impact as your kids start to consider sugary food to be a healthy choice. Offering sugary treats for eating healthy food does not work in the long run.
Make your child aware of the ill effects of overeating sugar and sugary snacks. Tell them about the added sugar in packaged snacks available in the market. Encourage them to check for the nutrition labels when buying processed food. This can help you reduce your sugar intake. Talk to your kids about the benefits of eating whole foods like fruits, vegetables, etc. Make them understand how it helps to improve their overall health.
It is important to help your kids understand the need to avoid sugary snacks. Help them make balanced food decisions. Never completely ban sweets from your kids; this may, in turn, increase their sugar cravings.
● Offer fruits, vegetables, nuts and dry fruits as snacks to your kids between meals when they feel hungry.
● Limit foods containing added sugar
● Replace sodas and packaged juices with fresh juices and water.
● You can help kids stop eating sugar by helping them understand its health risks. Also, avoid purchasing processed food with added sugar.
● You can reduce the intake of sugary snacks by eating healthy snacks like fruits, vegetables, and nuts.
● Track the added sugar content when offering processed food.
● Never offer sweets as rewards for kids.
● Reduce the frequency of eating out as there is more added sugar in outside food.
● Offer whole foods like vegetables, fruits, and nuts to make your kids feel full and kill their sugar cravings.
● Combine sugary foods with other foods rich in fats and protein.
● Children require a lot of energy throughout the day, which makes them crave carbohydrates and sugar. So, they eat a lot of sugar to keep them energetic all day.
