The World Health Organization is again urging people to lower the amount of sugar they eat. The global health agency says getting daily sugar intake to below five per cent of one's daily caloric intake would be optimal but reiterated that restricting intake to no more than 10 per cent is also good. Did you know that Health Canada does not have specific recommendations in terms of teaspoons or grams per day of sugar Canadians should consume? According to Statistics Canada, in 2004, the average Canadian consumed 26 teaspoons of sugar per day. That works out to 40 kilograms per year - or 20 bags. Experts say that amount should not exceed 13 teaspoons per day, if sticking to the 10% benchmark. I know you're thinking those scary statistics only apply to adults but according to the USDA Economic Research Service the average kid under 12 consumes 49 pounds of sugar per year. Even scarier is that a twenty- or thirtysomething adult's intake is actually lower (46 pounds). That means your child could be gobbling up more sugar than you are, even though her body may be less than half the size of yours.
The ugly truth is that all this sugar means empty calories that put kids at risk of obesity and dental/ health problems that can show up as early as adolescence. An easy, relatively pain-free way to cut out some of the sugar in your child's diet is to reduce their juice consumption. Changing your child’s diet can be a challenge, but remember that children can only eat or drink what is given to them.
Suggestions include:
The ugly truth is that all this sugar means empty calories that put kids at risk of obesity and dental/ health problems that can show up as early as adolescence. An easy, relatively pain-free way to cut out some of the sugar in your child's diet is to reduce their juice consumption. Changing your child’s diet can be a challenge, but remember that children can only eat or drink what is given to them.
Suggestions include:
- Avoid using a bottle to settle your child to sleep.
- Be a role model by not keeping sweet drinks in the house or consuming sweet drinks yourself.
- Sugar sweetened drinks such as soft drinks, juice, fruit drinks, vitamin-style waters, energy and sports drinks, are not recommended or needed.
- If your child is already used to sweet drinks, start to reduce their intake – for example, you could offer watered-down versions for a short time and then move on to water. Have water as the main drink in your family.
- Be patient. This may take time, particularly if your child is in the habit of wanting juice or pop whenever they are thirsty or hungry.
- Encourage your child to eat fresh fruit and vegetables instead of drinking juice.
- Limit consumption of fruit juice to ½ cup (with no added sugar) only occasionally.
- Visit your local doctor or health centre if you have any concerns about your child’s health or growth.
