Aussie kids are sweet enough
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The amount of sugar our kids are consuming is always a cause for concern for parents. Excess sugar can harm teeth and if it isn't used up as energy it is likely to contribute to weight gain.
Whilst there are no specific daily sugar targets, the Dietary Guidelines for Children and Adolescents in Australia recommend to consume only moderate amounts of sugars and foods containing added sugars. While some sugar can make nutritious foods tastier, and therefore more likely to be eaten, too much sugar intake is linked to higher energy intakes, and lower nutrient intake.
How the sugar in everyday foods adds up
Sources of sugar
Sugar is found naturally in many foods, including fruit, honey and milk, however, most of the sugars we eat come from commercially prepared foods such as cakes, lollies, soft drinks, cordial and sweet biscuits. What you might not know, is that you can also find sugar in many children's breakfast cereals as well as savoury biscuits, salad dressings, canned and packet soups, tomato sauce, baked beans, canned vegetables, yoghurt and fruit juice.
But before we boycott all foods containing sugar, it's important to look at the quantity of sugar that is added, which can be found on the ingredient listing and nutritional panel printed on the package.
Sugar can be listed as; sucrose, glucose, lactose, fructose, sorbitol, mannitol, corn syrup, malt, malt extract, maltose, rice extract, molasses, gold syrup, and invert sugar. If sugar or one of these ingredients is listed as one of the first three ingredients, it's likely that the product is high in sugar.
Total sugars versus added sugars
A product that is high in sugars can be low in added sugar. Most nutritional panels found on food packaging will state the total amount of sugars present in a product both natural and added so it's important to also combine this with the ingredients listing: dried fruit may contain fructose but it also comes with lots of other beneficial nutrients - vitamins, minerals and fibre.
How to cut down on sugar
- Unless there are specific health risks, there really is no need to cut sugar out of your diet completely - but simply lowering the daily sugar intake, particularly added sugars can be easier than you think.
- Encourage your child to reach for a piece of fresh fruit for a snack or dessert, instead of a biscuit or sweet.
- Offer your child snacks such as fruit, vegetable sticks, low-fat cheese and unsweetened biscuits, nuts, wholegrain bread and peanut butter.
- A recent study showed that children do eat and like lower sugar cereals so give your child a nutritious breakfast cereal that is also low in added sugar and offer them cut fruit as a tasty topping.
- You can reduce the amount of sugars in foods you prepare at home. Experiment with spices such as cinnamon, cardamom and nutmeg to enhance the flavour of foods.
- Encourage your child to drink plenty of water rather than soft drink or cordial, and choose fruit, vegetable juices and milks with no added sugar.
More toddler nutrition articles:
- Prebiotics and kids' health
- Toddler healthy food pyramid
- Healthy snack ideas for toddlers
- Weaning your toddler
- How to enjoy toddler-friendly mealtimes
- Top tricks for healthy children's teeth
- Feeding toddlers
- The foods making your kids fat
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- 10 tips for improving fussy eating
- Fussy eating and your toddler
- Milk for toddlers
- How you can encourage your toddler to eat
- Best recipes for feeding your toddler
- Sugar and your family: The sweet truth
- Healthy meal ideas for families on the run
- Why Aussie kids are sweet enough
- Wholegrains for lasting energy
- Benefits of vitamin D
- The delights of dairy
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- Toddler nutrition
- Moving to a big bed for the first time
- Solving tantrums
- Toilet training tips and tricks
- Resolving problems
- Activities for toddlers
- Toddler grooming tips
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This article was written by Yvette Lee for Kidspot, Australia's best family health resource. Sources include 2007 Australian National Nutrition and Physical Activity Survey and Pediatrics magazine.