How much sugar is ok for children? A parent’s guide to sugar consumption
Contributing article by Laura Matthews, a registered nutritionist, food consultant and early years nutrition expert.
How do you feel about sugar? Do you worry about how many sugary foods your children are having? Do you understand the difference between natural and added or free sugars? In this article, Laura Matthews, a Registered Nutritionist, food consultant and early years nutrition expert, answers all your sugar-related questions.
Is sugar really that harmful?
Sugar is the leading cause of tooth decay (or dental caries) in children. Bacteria in the mouth feed on sugar, producing acids that erode tooth enamel, leading to cavities.
Diets high in sugar are also associated with increased risk of obesity in children. Sugary foods and drinks are often high in calories and low in nutritional value, which can contribute to weight gain when consumed excessively.
What about ‘added’ sugar in the foods I buy? Should I be worried?
The term ‘free’ or ‘added’ sugar defines those sugars added by the manufacturer or the cook / consumer at home, and also the sugars found naturally in honey and syrups (e.g. maple, agave and golden). Free or added sugar also includes sugar that occurs in unsweetened fruit and vegetable juices, smoothies and purees during processing. It’s these sugars that we need to reduce in our diet.
Free or added sugar is found in many pre-packaged or ready-to-eat foods, for example biscuits, breakfast cereal, ice-cream, cakes and yoghurt. But sometimes also in savoury foods unexpectedly such as bread, salad dressings and cooking sauces. It’s these sugars we should be more wary of and this is where being able to navigate your way around a food label is vital… read on, for more info on this area!
Sugar is also found naturally occurring in milk, fruits and vegetables. However, we do not need to cut down on these foods, due to the added nutritional benefits they provide including vitamins and minerals.
How much sugar is my child allowed?
The public health advice in the U.K. is that “free sugars should account for less than 5% of total daily energy intake for aged 2 and older.
So what does this actually mean?! There’s no advice for children under the age of 4, but the guidance is:
Children aged 4-6 should have no more than 19g of free sugars a day (the equivalent of 5 sugar cubes or teaspoons).
Children aged 7-10 should have no more than 24g of free sugars a day (i.e. 6 sugar cubes). For comparison, adults should have no more than 30g of free sugars a day (7 sugar cubes).
This is where it is useful to be able to read food labels to interpret the sugar content of food that is pre-prepared and bought from the supermarket. Food and drinks high in added sugar can displace more nutritious options, which can lead to nutrient deficiencies and hinder healthy growth and development.
Can babies have sugar in their diet?
No. Avoid sugar in the first 12 months of your child’s life. These early months are an important learning curve for increasing their familiarity with new flavours.
All babies are born with an innate preference for sugary foods and we know they will naturally like sweeter foods. This is why it may be helpful to introduce savoury and bitter flavours into their diet early on. Cauliflower, spinach and broccoli are all foods with a bitter profile which makes them good foods to introduce during the weaning phase, whether as a puree or finger foods.
Note that babies have an underdeveloped immune system and should avoid honey until they’re at least 12 months old. They’re at risk of infant botulism and honey can contain spores from this bacteria.
Should I help my child avoid sugar and sugary foods?
As parents, it’s important for us to help children learn to love all foods. Naturally this is easier for some foods more than others. Consider the language you use, don’t talk about dieting in front of children and remain neutral towards all foods so as to prevent creating a hierarchy or putting certain foods on a pedestal. Preventing or putting restrictions in place will likely just increase your children’s desire for that food.
What are the best drink options for my child?
It isn’t recommended to give babies or toddlers sugary drinks such as fruit juice, flavoured sweetened milk or fizzy drinks. Babies and toddlers’ teeth have only recently erupted, meaning they’re vulnerable to free sugars and tooth decay. Keeping their ‘added’ sugar intake to a minimum is advised. The sugar found in milk is fine, as it’s a natural sugar called lactose and milk comes with many additional benefits such as providing a source of protein and calcium for strong bones and teeth.
Ultimately keeping toddlers hydrated is important as it helps to regulate their temperature, excrete waste, digest food and many other important functions. Milk and water are the main two drinks to offer your toddler in the early years.
As a parent, what can I do to navigate including sugar foods in my child’s diet?
In those early months whilst your child doesn’t realise that sugary foods such as biscuits, cakes and chocolate exist, then for as long as possible, avoid them. Though you’ve been warned… this can be more difficult to manage if there are older siblings around!
Parents play a pivotal role in shaping children’s eating habits. Lead by example; consume sugary foods in moderation and let them see you enjoy a whole range of foods that include fruits, vegetables, whole grains, protein and diary-based foods.
Where possible, when eating sweet foods such as chocolate, try to remove and discard the shiny colourful packaging before serving to children, as this can heighten their excitement over these foods.
It can also be helpful to offer sweet foods alongside foods from other food groups. For example, if your child requests sweets at snack time, serve them up alongside cheese or chopped fruit and vegetable sticks. This takes the edge off and brings food back to a level playing field. Remember to remove all commentary too and let them eat in whatever order they wish!
Reading food labels is a critical skill for parents who want to make informed and healthy choices for their families. Learn how to navigate your way round a food label to support your food choice and decision-making at the point of purchase with these tips from the British Nutrition Foundation.
When looking at food labels be vigilant of claims being made on the packaging. For example, a product that states ‘no added sugars’ may still include free sugars.
In summary, being mindful of the amount of sugar in a child’s diet is crucial for their overall health and well-being. By promoting a balanced diet, educating children about healthy choices and good dental hygiene, and keeping a check on their sugar intake, parents and caregivers can help children develop lifelong habits that support their health.
At Two Hands Preschool, we partner with the Nursery Kitchen to provide balanced, nutritious meals for children. We do not include free sugars in any of our meals. Occasionally, we use a syrup or honey in our cooking sessions but we ensure that the majority of our cooking focuses on savoury foods. You can read our Food policy here.
