Managing kids' sugar intake: Tips for healthy eating this sweet-heavy season
By making informed choices and educating children about the impact of sugar, parents can help ensure a healthier, balanced diet for their little ones, especially during sweet-heavy seasons like Halloween.
Are you struggling to manage your kids sugar intake? Here are tips that can help you make informed choices on giving a balanced diet to your little ones, especially during sweet-heavy seasons like Halloween.
Managing kids’ sugar intake: How much is too much?
When it comes to keeping our children healthy, sugar consumption is a major concern for many parents. Understanding how much sugar is too much and the risks associated with high intake is crucial. In this article, we’ll explore important questions about kids’ sugar intake with insights from theAsianparent PH’s resident nutritionist, Samantha Gubaton.
How much added sugar is considered too much for children
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According to Samantha Gubaton, the amount of added sugar children should have can vary depending on their age. She explains, “It’s best to keep added sugars to less than 10% of their daily calories. For example, if a child consumes around 1,800 calories a day, that’s roughly 45 grams or about 11 teaspoons of added sugar. And for toddlers under 2, it’s best to avoid added sugars altogether.” Keeping kids’ sugar intake within these limits is key to promoting their overall health.
And for recommended daily sugar limits, Gubaton echoes that health authorities’ advice that kids’ sugar intake should be limited to less than 10% of their total daily calories, with an ideal target f even less.
“For optimal health, aiming for below 5%—around 25 grams or 6 teaspoons of added sugar each day—can greatly benefit children,” she says, aligning with the PDRI 2018 guidelines that emphasize the importance of keeping free sugars low.
Health risk of eating too much sweets
Excessive sugar consumption poses immediate and long-term risks for children. Gubaton notes, “Too much sugar can lead to tooth decay and cause energy spikes and crashes, leaving kids feeling tired and cranky. Long-term consequences are even more concerning: “A high sugar intake can contribute to weight gain, increasing the risk of obesity, diabetes, and heart disease,” she warns. Monitoring kids’ sugar intake can help mitigate these risks.
Gubaton also explained that there is a strong connection between high sugar consumption and issues like obesity or diabetes in kids.
“When kids indulge in sugary foods, they often consume extra calories without getting the nutrients they need, leading to weight gain. Obesity, a known risk factor for type 2 diabetes, is a real concern. The more sugar they consume, the more they crave, making it hard to choose healthier options.”
This reinforces the need for parents to manage kids’ sugar intake carefully.
How can parents guide their children in making healthier choices when it comes to sweets?
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Gubaton believes Filipino moms can play a crucial role in guiding their kids.
“By setting an example and choosing healthier snacks, like fruits or yogurt, parents can teach their children about moderation. Establishing simple rules, such as one piece of candy after dinner, helps kids enjoy sweets without overindulging,” she explains.
Leading by example is key to shaping kids’ sugar intake habits.
Parents also needs to educate their kids about sugar and its effects on their health. But they should make learning about kids’ sugar intake fun and interactive.
“Keep the conversation light and engaging,” Gubaton suggests. She encourages parents to watch educational videos with their kids or involve them in reading food labels to understand sugar content. “It’s about teaching them that it’s okay to enjoy sweets—just in moderation.”
Manage kids sugar intake this Halloween
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Managing kids’ sugar intake during Halloween can be tricky, but Gubaton offers some helpful tips:
“Plan ahead by stocking up on healthier treats. Set clear limits with your kids on how many sweets they can enjoy and encourage them to swap candies for healthier snacks or fun non-food rewards. Staying active by planning family activities, like games or walks, can also balance out the extra sugar.”
She also recommends using apps or websites to track sugar intake and discover healthy recipes.
Halloween can be a challenge when it comes to kids’ sugar intake, but Gubaton suggests offering healthier alternatives like fruits or dark chocolate.
“Slices of mango, bananas, or even fresh buko (coconut) are refreshing treats. A small piece of dark chocolate can also satisfy sweet cravings without excessive sugar,” she advises.
Homemade treats, like oatmeal cookies with less sugar or energy balls made with nuts, can be healthier options for Halloween celebrations.
With these tips, Filipino parents can ensure their children enjoy the Halloween season while keeping their sugar intake in check. It’s all about finding that sweet balance between indulgence and healthy choices.