You probably can't think of any parents who make it a point to feed their children lots of sugar and caffeine. Parents know this isn't good for their kids. Even so, it can be a challenge to minimize the amount of added sugar and caffeine in a child's diet. Sugar and caffeine seem to be everywhere, but most especially in the foods your child seems to like best. This can become especially problematic as your child gets older and makes more choices for himself. But if you care about your child's health -- and you do -- try your best to encourage healthy eating habits.
Sugar Risks
Sugar consumption can cause problems for children. The most obvious and researched sugar-related problem is tooth decay. The National Institutes of Health notes that when your child eats and drinks high-sugar foods and beverages, the sugar stays on her teeth, allowing cavity-causing bacteria to grow.
Sugar contributes to weight issues, as well. Nearly 30 percent of American children ages 2 to 19 are overweight or obese, which may be a reflection of the fact that a significant portion of many children's daily calories comes from non-nutritional foods like sugar, according to the National Institutes of Health. There is also some evidence implicating sugar in hyperactivity, according to the University of Maryland Medical Center.
Recommended Sugar Amounts
The health risks beg the question of how much processed sugar, if any, your child should be consuming. Experts including Dr. Robert Lustig, a pediatric obesity and endocrine specialist at the University of California San Francisco, says that added sugars -- such as those in processed, packaged foods -- contribute to obesity, insulin resistance and metabolic syndrome and should be avoided completely. On the other hand, the U.S. Department of Agriculture says that a small amount of added sugar -- no more than 10 percent of your child's daily calories -- is acceptable.
Caffeine Risks
Although a popular and widely used substance, caffeine is a stimulant that affects the central nervous system. Found in soda, coffee, tea, chocolate, hot chocolate and certain energy drinks, caffeine affects children the same way it affects adults -- increasing alertness, wakefulness, heart rate and blood pressure. The Baylor College of Medicine notes that small to moderate amounts of caffeine are generally not harmful, even in children. But too much caffeine can lead to the jitters, nervousness, irritability and sleep disturbance.
Recommended Caffeine Amounts
Caffeine is certainly not a necessary part of a child's diet. It has no vitamins or minerals, and it tends to occur in foods and drinks that provide minimal, if any, nourishment. The Baylor College of Medicine says that the main concern with caffeine is that it can take the place of other nutrient-rich calorie sources. Instead of drinking soda with their meals, for example, children should be drinking milk. Becky Gorham, Baylor College of Medicine registered dietitian, advises that caffeine-containing foods and drinks should be occasional treats, not a normal part of your child's diet.
References
- National Institutes of Health MedlinePlus; Tooth Decay -- Early Childhood; Neil K. Kaneshiro, M.D., M.H.A., et al.; August 2009
- National Institutes of Health Research Matters; Where Kids Get Their Empty Calories; Harrison Wein, Ph.D.; October 2010
- University of Maryland Medical Center; Hyperactivity and Sugar -- All Information; Neil Kaneshiro, M.D., M.H.A., et al.; May 2009
- University of California San Francisco New Center; Sugar Is a Poison, Says UCSF Obesity Expert; Jeffrey Norris; June 2009
- United States Department of Agriculture ChooseMyPlate.gov; Empty Calories; June 2011
- Baylor College of Medicine; Facts Help Calm Concerns Brewing Over Kids and Caffeine; August 2004
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