Sugar Consumption In Children

Sugar is essential for proper functioning of the human body. Carbohydrates, or sugar, are the main energy source for your child's body. Sugar is naturally found in many healthy foods like fruits, vegetables, whole grains and dairy. While necessary in moderation, excess sugar consumption can cause health problems in children. Sugary foods typically provide your child with little nutritional value. It is important to understand the daily sugar recommendations for your child and incorporate healthier food options into their diet to prevent negative health consequences.

Current Trends

According to Family Education, the obesity epidemic has spiraled out of control in the United States. The rise in obesity has affected not only adults, but children as well. Pediatricians and blame the increased availability and consumption of refined sugar for this outbreak. While simple carbohydrates are calorie dense, they provide no other nutritional value. The sugar addiction experienced in the United States is leading to serious health consequences for families.

"Good" vs "Bad" Carbohydrates

When carbohydrates are digested, they are all broken down into simple sugars, or glucose. As the sugar level rises, the pancreas releases the hormone insulin, which is needed to move sugar from the blood into the cells so that it can be used as energy. Carbohydrates are a necessary part of a healthy diet for kids. The truth is that not all carbohydrates are created equally and not all foods that contain carbohydrates are bad for your child. Complex carbohydrates are broken down more slowly. They are packed with important nutrients for proper growth and development and contain dietary fiber. Fruits, vegetables, whole grains and low-fat dairy contain complex carbohydrates. Simple sugars are rapidly absorbed, causing a steep increase then decrease in blood sugar levels. Simple sugars are added to soft drinks, snack items, processed foods and products made from white flour.

Recommended Intake

There are carbohydrate and added sugar recommendations for children. For kids over the age of 2, a healthy and well-balanced diet is defined as one that includes 50 to 60 percent of calories from carbohydrates. The American Heart Association has established limitations for the amount of added sugar that is acceptable as part of a healthy diet. Preschoolers should not exceed more than 170 calories of added sugar a day. Children ages 4 to 8 should eat no more than 130 calories and preteens should consume no more than 250 calories of added sugar each day. The 2005 dietary guidelines state that Americans, including children, should eat more complex carbohydrates by increasing their intake of whole grains and limit their intake of added sugar.

Adverse Affects

The American Heart Association warns that increased sugar consumption among children is linked to a variety of health problems. Obesity, high blood pressure, elevated cholesterol, heart disease and stroke are potential long-term side effects of a poor diet. Excess sugar can also lead to hyperactivity; the increased movement, impulsiveness, distractibility and decreased attention span. Other negative consequences include tooth decay, vitamin deficiencies and poor dietary habits.

Choose Nutrient-Dense Foods

It is important to provide your child with a healthy and well-balanced diet. The key to sugar is to make sure that the majority of comes from good sources such as fruits, vegetables, whole grains and dairy and that added sugars are limited. Offer your child low-fat milk or water rather than sugar-sweetened beverages and 100 percent juices which provide empty calories. Your children are influenced by your food and beverage choices, so be a positive role model. Remember that with common-sense strategies in place, your children can enjoy sweet foods in moderation and grow up healthy and fit.