Reducing sugar consumption in children is an odyssey for many of us. But with time and by applying a routine, it can be achieved. The recommended daily sugar intake is 25 grams. In case of continuous ingestion of more than the recommended amount, it causes a series of side effects, for example:
- It causes bad mood and tiredness.
- It leads to overeating (which should be obvious).
- Contributes to obesity.
- It ruins our insulin sensitivity and contributes to type 2 diabetes.
- Promotes inflammation.
- May result in headaches.
At Mamás & Protectoras we are aware of this problem. That is why we propose the following techniques to reduce sugar consumption in children.
How to reduce sugar consumption in children
Eliminate drinks with added sugars and industrial baked goods
It is the first "commandment" to comply with a balanced diet in sugars. Both drinks with added sugars and industrial pastries should be consumed in moderation. If it is impossible for you to get your child to give up these types of foods, give them in very small quantities. If you place the sweets in a smaller dish, the temptation will be less.
Include fruit in dessert
It is very important to teach children that fruit is a staple in their diet. A fruit salad, baked apple or frozen fruit juice in the form of fruit sticks are a fun way to present desserts. They are much more nutritious and provide fewer calories!
Substitute snack crackers for sandwiches and dried fruits and nuts
As our grandmothers often say, "we don't snack like we used to. We have accustomed our children to snack quickly and without taking into account that in many occasions, the food we give them is not completely healthy. An effective way to improve this meal of the day is to substitute the snack cookies for sandwiches and nuts. In this way our children will have energy until dinner time and we will avoid snacking between meals.
Avoid the candy and sweets area in the supermarket.
If we want to avoid that children do not resist to put some chocolate or candy in the shopping cart, it is best to avoid standing in front of these displays or shelves. And if you are in a store you don't know and you find yourself in front of the section, cross the aisle as soon as possible and without looking back ;)
Teach your child to cook healthy desserts as a family
Involving the little ones in making simple recipes, for example for desserts, and in their presentation, will teach them to learn about food and to see food as something fun. You can, for example, cut fruit into different shapes or make a face out of banana slices.
So much for these brief tips on how to reduce sugar consumption in children. Do you know or practice any other tips? Let us know, we'll read you!
