Are you struggling to get your child’s diet back on track after the festive period? Christmas is a time of celebration and indulgence. Most of us consume much more rich and more sweet foods in December than we typically would. Children are no exception; as parents, it’s nice to allow them to indulge in some festive treats.
But if excess consumption of sugar - especially refined sugars found in sweets, chocolate, baked goods, soft drinks and processed foods becomes habitual, it becomes detrimental to health, and in many children, high sugar intake can also fuel negative behaviours including aggression and hyperactivity.
In my latest blog post, I explore how sugar impacts physical and mental health, and can be a driver of chronic health conditions. Read on for Brainstorm Health’s top tips on reducing your child’s sugar intake.
How much is too much?
According to NHS guidelines, children aged four-six years should have no more than the equivalent of five teaspoons of free sugars per day. For children aged seven-10, the recommendation is no more than six teaspoons per day. This includes sugars in processed foods, such as breakfast cereals and baked goods. It does not include naturally occurring sugars in whole fruits and vegetables.
Total sugar intake can be hard to measure, but following the suggestions below, you will be helping your child stay within healthy limits.
Top tips to start reducing sugar in your child’s diet.
Start small: Sugar is addictive, and cutting it out completely can be overwhelming. Try reducing the amount of sugar in your child's diet gradually. For example, if they love jam on toast, try spreading it a little thinner or alternating with a savoury spread such as peanut or almond butter. Dilute fruit juices, or swap out one sweet treat per day for a healthier alternative.
Find substitutes: There are plenty of healthier alternatives to refined sugar, such as honey, maple syrup and fruit purees that can all be used to sweeten home bakes, pancakes, yoghurt, porridge etc. While still sugars, these natural alternatives are healthier than refined, chemically processed sugars with no nutritional value. You can experiment with different options to find what works best for your child.
Read labels: Sugar can be hidden in unexpected places, so it's important to read labels carefully. Look for words like "syrup," "malt," and "concentrate" as these may indicate the presence of sugar. Be particularly mindful of breakfast cereals, flavoured yoghurts and baked goods. Even the seemingly low-sugar options often contain surprisingly large amounts of sugar or sugar derivatives.
Get creative with recipes: There are plenty of delicious recipes out there that are naturally low in sugar, or that use healthier sweeteners. I love the recipe book Love Bake Nourish by Amber Rose. Or check out some of the recipes on our website. Even in conventional cake and biscuit recipes, I find that I can usually reduce the amount of sugar suggested by around 20% with minimal impact on taste. Get your child involved in the cooking process to make it more fun and to help them learn about healthier eating.
Don't forget about drinks: Sugary drinks can be a major source of added sugars in a child's diet. Try swapping out fizzy drinks and fruit juice for water or unsweetened milk.
It may take effort, but cutting sugar back can significantly benefit your child's health.
Finally, be wary of products branded as low-sugar, ‘healthier’ alternatives. These products often contain artificial sweeteners in place of sugars. Artificial sweeteners are also problematic. They can be neuro-inflammatory and neuro-excitatory and damage the gut microbiome. Wherever possible, choose natural, minimally-processed foods.
Please note that we do not diagnose or treat illnesses at Brainstorm Health, but we can help you advocate for the right medical diagnosis from qualified doctors if necessary.
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