With all the sugary foods on the market today, it's no wonder parents are curious about the benefits of keeping sugar out of their kids' diets. While many foods contain natural sugars, a no-sugar diet eliminates refined granulated sugars, high fructose corn syrup, molasses and syrups. Kids need sufficient calories and nutrients to support proper growth, mental focus and daily exercise requirements. Providing nutrient-rich foods, and knowing which sugary foods to limit, exemplifies a healthy easy-to-follow, no-sugar diet for kids.
Cakes, Cookies and Pastries
Cakes, cookies and pastries pack considerably more sugar than other foods. The American Heart Association provides guidelines for limiting the amount of sugar consumed by children and suggests preschoolers should consume no more than 170 calories from added sugar--about 4 tsp. Children ages 5 to 8 should consume no more than 130 calories or 3 tsp. of sugar per day. Lastly, teens should consume no more than 5 tsp. to 8 tsp. of sugar per day. Each teaspoon of sugar provides 4 g of added sugars. A slice of chocolate cake with chocolate frosting contains approximately 25 g of sugar or 6 tsp. Baked desserts contain sugars that add up quickly and should be limited to special occasions.
Sodas, juices and punch
While carbohydrates should make up approximately 45 percent to 60 percent of a diet, not all sources are created equally. Simple carbohydrates include the sugars glucose, fructose and galactose. Fructose is a naturally occurring sugar found in fruits. While 100 percent fruit juices may seem like a healthy alternative to sodas, juices lack the satiety factors real fruits offer--naturally present fiber. One 12 oz. can of cola provides 33 g or 8 tsp. of added sugars. These added sugars can come in the form of commercially produced high-fructose corn syrup or regular sugar cane. Punches and sodas especially should be eliminated on a no-sugar diet as they only provide calories, rather than nutrient-packed calories such as found in whole fruits.
Cereals, Breads and Pasta
All carbohydrates are ultimately broken down into glucose in the blood, which is the brain's and muscles' preferred source of energy. However, highly processed foods with added sugars are easily overeaten and may not contain adequate sources of fiber. Several cereals on the market today contain anywhere from 9 g to 22 g or more of sugar per serving. While the lower sugar options may be less palatable for kids, finding cereals containing less than 6 g of sugar per serving may be acceptable. Also, choosing whole-grain breads and pastas rather than white or refined sources ensures more stable energy levels for kids as whole grains provide fiber and are broken down into glucose in the blood more slowly.
Milk and Yogurt
Dairy products contain a naturally present dissaccaride known as lactose, which is listed as sugar on a nutrition label. Additionally, dairy products contain the highly valuable nutrient calcium, which is critical for optimal bone growth and development of teeth in kids. However, foods such as flavored low-fat yogurts and chocolate milk may contain added sugars rather than just the lactose, and these foods should be avoided on a no-sugar diet. Drinking plain, low-fat milk and consuming plain yogurts are excellent nutrient-dense choices for a no-sugar diet.
Jams, Jellies and Condiments
Choosing "100 percent fruit" or "no added sugar" jams and jellies is an excellent option. Traditional jams and jellies contain up to 15 g of sugar per tablespoon, while the healthier option usually only contains 5 g to 8 g of naturally occurring sugar. Ketchup, barbecue sauce, teriyaki sauce and salad dressings may contain added sugars. Reading labels carefully and paying close attention to ingredients prevents added sugars from sneaking into your child's diet.
Focus Foods
Focusing on nutrient-rich, fresh vegetables and fruits, whole grains, plain low-fat dairy products, lean proteins, nuts, beans and legumes ensures that a healthy no-sugar diet for kids is executed. Keeping children engaged in learning about healthy foods by using recreation or field trips to farms and farmer's markets opens their minds about eating a wide variety of foods. Keeping candy, baked goods and soda out of the house and leading by example is also important. However, completely demonizing particular foods may backfire and increase your child's desire for sweets; hence the importance of occasional treats in small portions--even on a no-sugar diet.
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