Sugar Diet for Children
Sugary foods is filling up the market today, hence, parents are curious about the benefits of keeping sugar out from their children’s diets. Many foods containing natural sugars eliminate granulated sugar, corn syrup, high fructose syrups and molasses. Children need enough calories and nutrients to support proper growth, mental concentration and daily exercise. Provide foods rich in nutrients and consider a sugar-free diet for children.
Cakes, Biscuits and Sweets
Cakes, biscuits and sweets contain more sugar than other foods. The American Heart Association provides guidelines to limit the amount of sugar consumed by preschool children and suggests should consume no more than 170 calories of added sugar. Finally, young people should consume about 5 to 8 teaspoonful of sugar per day. Baked desserts contain sugars that add up quickly and should be limited to special occasions.
Soft Drinks, Juices and Punch
While carbohydrates should make up about 45 percent to 60 percent of a diet, not all sources are created equal. Simple carbohydrates include sugars glucose, fructose and galactose. Fruit juices may seem like a healthy alternative to soft drinks, juices lack the true supply of naturally occurring fiber. A 12 can of soda provides 33 g or 8 teaspoons of added sugars. These sugars can be in the form of commercially produced corn syrup or high fructose sugar cane regular. Punches and soft drinks should be disposed on a sugar free diet, as they only provide calories, instead of calories packed nutrients as found in whole fruits.
Cereals, Breads and Pastas
All carbohydrates are broken in the final analysis of blood glucose, which is the brain and muscles preferred energy source. However, highly processed foods with added sugars are not easily overeaten and may contain appropriate sources of fiber. Various cereals on the market today contain between 9 g to 22 g of sugar per serving. While the lower sugar options can be less palatable to children, finding that grains contain less than 6 g sugar per dose may be acceptable. Furthermore, the choice of whole grain breads and pastas, instead of white or refined sources ensures the most stable energy levels for children, such as whole grains provide fiber and are divided into blood glucose more slowly.
Milk and Yogurt
Dairy products contain naturally present lactose, which is listed as a sugar nutritional label. Furthermore, dairy products contain calcium which is highly valuable nutrients, which is critical for optimal bone growth and development of teeth in children. However, food, flavor and low fat yogurt and milk chocolate can contain added sugar instead of lactose. These should be avoided in food diet without sugar. Drinking plain milk with low fat and consuming simple yogurt are excellent choices for nutrients in a diet without sugar.
Jams, Jellies and Condiments
Choosing 100 percent fruit or no added sugar jams and jellies is a great option. Jams and jellies contain up to 15 g of sugar per tablespoonful. Dressing’s ketchup, barbecue sauce and salad can contain added sugars. Read the labels carefully and pay attention to the ingredients in order to prevent sugars from sneaking into your child’s diet.
Focusing on nutrient-rich fruits and vegetables, whole grains, simple low-fat dairy products, lean protein, nuts, beans and vegetables ensures that a healthy diet without sugar for children runs.