The holidays are upon us and for some families that means an overload of chocolate. It may seem that we have just packed away the sparkling Christmas tree and will now be required to dig into our pockets to purchase gigantic Easter bunnies and boxes of marshmallow eggs! It is paradise for chocoholics, with everything from chocolate coins, adorable bunnies and giant eggs, gracing the shelves.
So many kids simply associate Easter with chocolate – and lots of it. For many parents this is a time of destroyed gardens and hyperactive children on a sugar rush. But, how much candy is too much, and what are the dangers for our kids’ health?
Kids’ health problems related to sugar:
Sugar causes tooth decay. Sugary foods feed the bacteria that cause cavities.
Hyperactivity. Sugar has not been proven to cause ADHD, however, it was reported in the Journal of Alternative Medicine Review in 2000, that sugar consumption contributes to the aggravation of the symptoms of ADHD, including hyperactivity and destructive behaviour. It was noted that children who were fed a diet of less than 6 grams of refined sugars daily, had an improvement of symptoms.
Sugar causes obesity. Just like adults kids gain weight when they take in more calories than they burn. Sugary snacks and drinks are packed with calories and not much else. Kids who eat too much sugar tend not to eat enough of the healthy foods their bodies need to grow. It’s just too easy to overeat on sugary foods – they taste good, often come in large portions and they aren’t filling.
Sugar can lead to diabetes. Sugar doesn’t cause diabetes, but a high-sugar diet can increase the risk of developing Type 2 diabetes or insulin resistance.
Sugar can cause malnutrition. Despite the fact that many children who consume excessive amounts of sugar are overweight, they still may be malnourished. Foods high in sugar provide empty calories. Children who fill up on these empty calories are likely to miss out on essential vitamins, minerals and antioxidants that would be included in a nutrient- rich meal.
How much sugar is ok?
A little sugar each day as part of a healthy diet is good. But sugar should be less than 10% of the total energy intake per day. That means that if your 12 year old drinks a 600ml of a fizzy drink; he or she will have had much more than their sugar allowance for the day as it contains 12-15 teaspoons of sugar!
Tips to reduce your child’s sugar intake:
Skip sugary drinks. Children get 10 – 15% of their daily calories from sugar-sweetened beverages. These drinks are one of the biggest sources of refined sugar and empty calories in a child’s diet – and a major factor in childhood obesity. Cut out sports drinks. Kids don’t need anything but water when participating in sports.
Swap sugary treats for healthy snacks. Fruit instead of cookies, 100% juice bars (with no sugar added) instead of ice cream.
Don’t ban sweets. This can backfire big- time. Forbid sugar completely and you may create a sweet-starved demon that binges on candy whenever she gets the chance. Allow sweets on special occasions.
Sugar has a powerful effect on children. Always keep good nutrition in mind, even during this most important candy-eating occasion of the year. Happy Holidays!
Source: www.calorababy.co.za, www.health24.com, www.whattoexpect.com, www.sheknows.com, healthyeating.sfgate.com, changeexchange.brightrock.co.za, www.cyh.com
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
