Many processed and packaged foods contain hidden sugars that can contribute to eating too much sugar. Educating parents on how to identify these hidden sugars can help make healthier food choices for your children.​ Read on to find out what the concerns are about sugar, how much is too much and how to make the swaps for a more balanced diet. 

What are the concerns with sugar?

It is easy to see why so many parents are concerned with sugar as it is everywhere and in so many processed foods. Even foods you wouldn’t think have sugar in, often do. But let’s not demonise sugar, as it can be part of a healthy diet, it is just finding the right balance. 

High intakes of sugar

According to the NHS, In the UK, children typically consume twice as much sugar as the recommended amounts from sugary foods and drinks. Half of this comes from snacks and sugary drinks. 

Obviously this is worrying for many parents as we want to keep our children healthy. So what are the health concerns around sugar?

Health concerns

• Obesity

Eating too much sugar can lead to the build of fat as the body stores it rather than uses the energy. Other factors such as exercise can play a role in obesity. Obesity is also a risk factor for other health issues such as type 2 diabetes, heart disease etc. 

• Dental problems

Tooth decay can be another health issue for children eating too much sugar, particularly from sugary foods and drinks that remain on the surface of the teeth.  The NHS data shows that every 10 minutes, a child in England undergoes tooth removal in hospital due to decay.

How much sugar?

The recommendations for children in the UK are the following: 

• 4 to 6 years – 19g (5 teaspoons)
• 7 to 10 years – 24g (6 teaspoons)
• From 11 years – 30g (7 teaspoons)

It is often easy to reach these amounts in just a few meals or foods. Here are some common foods that contain sugar. 

Common culprits in everyday foods

Some foods you wouldn’t necessarily think have sugar (hidden sugar) include:

• Breakfast cereals
• Supermarket bread
• Soups
• Yoghurts
• Pasta sauces
• Condiments like ketchup
• Baked beans
• Cereal bars

According to the infant and toddler forum many everyday foods have large quantities of sugar for example:

• Some breakfast cereals contain as much as 12 grams, or 3 teaspoons, of sugar in a small 30-gram serving
• One medium carton of tomato soup can contain up to 7 teaspoons of sugar
• A jar of ready-made pasta sauce may contain around 8 teaspoons of sugar
• One squirt of ketchup contains over one teaspoon of sugar

What can I do to reduce sugar intake?

There are lots of things you can do to reduce your child’s intake of sugar without having to monitor every teaspoon and keeping a balance. 

Read labels

Look out for hidden sugars in ingredient lists, so you know if they contain sugar or not. Words to look out for that don’t just say sugar include sucrose, glucose, fructose, corn syrup, glucose syrup, 

Other less well known names include: molasses, coconut sugar, date sugar, agave syrup. 

If they have a nutrition label then look out for sugar per 100g. 

• High: more than 22.5g of total sugars per 100g
• Low: 5g of total sugars or less per 100g

Opt for the low sugar versions where possible or no added sugar. 

Children under 2 years

• Avoid added sugars – under 2 years don’t need any sugary foods. Avoid giving them sugary snacks, desserts, cakes, biscuits and anything with added sugar where possible. 
• Use whole foods -focus on whole foods like fruits that provide natural sweetness as well as the fibre and other nutrients. 
• Avoid fruit juices and sugary drinks – they don’t need to drink these. Water and milk should be their main drinks. 

Over 2 years

• Limit added sugars – they don’t need added sugars but it begins to get hard to avoid. Limit where possible. Things to watch out for include high sugar breakfast cereals, toddler snacks, yoghurt with added sugars..
• Provide healthy snacks – such as whole fruits, vegetables, nuts, seeds, nut butters, plain yoghurt, cheese. 
• Limit sugary drinks – they don’t need sugary drinks but fruit juice is ok once a day (150ml), watered down if possible to reduce the concentration. 

How to make swaps

Breakfast cereals – look for low or no sugar versions such as wheat biscuits, porridge, shredded wheat. 

Child yoghurts (added sugar) – look for no added sugar (ones sweetened with fruit puree) or buy plain yoghurt and add some whole fruits. 

Cereal bars and toddler snacks – look for ones sweetened with juices or whole fruits rather than added sugar or sweeteners. 

Soups and sauces – make your own or find some low sugar versions

It is hard to avoid sugars as they are in such a range of foods. The best way to reduce your child’s intake is to read labels to see if they contain sugar and how much. You can look for a low sugar option or one that contains natural sugars instead. Also, offering whole foods instead with plenty of fruits, vegetables and grains there are plenty of swaps that can be made. Taking this balanced approach will ensure they are not consuming too much sugar. 

If you are struggling with your childs diet and like some more support. I offer a free discovery call to find out the issues and tackle fussy eating.