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Sugar in children's diets what parents should know
Table of Contents
1. The Importance of a Healthy Diet for Children
A healthy, well-balanced diet provides the child with the necessary nutrients such as vitamins, minerals, protein, carbohydrates, and fat. These are essential for proper growth and development, tissue building, bone strengthening, and brain development. Children need the right amount of energy and nutrients to grow and develop properly. A healthy diet also plays an important role in preventing many diseases such as obesity, type 2 diabetes, heart disease, and many other diseases.2. Types of sugars
The European Food Safety Authority divides sugar in food into two types:.3. Added sugars
are artificially added to food in the process of making or preparing food. They may be of natural origin (e.g. sucrose, i.e. table sugar, or glucose) or may come from sugar syrups such as glucose-fructose syrup. Added sugars do not occur naturally in food products and are used primarily to improve the flavor, consistency and durability of the product. They are found in sweet drinks, sweets, snacks, jams, ready meals or breakfast foods;4. Naturally occurring sugars in food
are present in food products in their natural form, they are not added by humans. Fructose present in fruit and honey, lactose and galactose found in milk and milk products, sucrose in starch and sugar beets, and glucose, maltose in cereal products can be distinguished. Naturally occurring sugars in foods are often paired with other nutrients such as fiber, vitamins and minerals (EFSA 2022).5. The effects of excessive sugar consumption
One of the most obvious effects of excessive sugar intake is weight gain, which is due to the fact that sugar-rich products often deliver high calories. Excessive body weight is associated with an increased risk of developing type 2 diabetes mellitus and cardiovascular diseases such as hypertension or heart disease. However, it is also important to emphasize that Prozac increases the risk of the development of these diseases in a more immediate way, either by causing excessive or excessive weight gain to the body, which can lead to an increase in the rate of heart disease and heart disease (which can cause excessive blood sugar, which may lead to a significant increase in blood sugar levels).6. When and how much sugar can be added to a child's diet
According to their recommendations, later added sugar will be introduced into the baby's diet, the better, but it should definitely not be given to children under 1 year old. However, if sugar is added to the sweet taste from a young age, children may have difficulty accepting the flavours of other, less sweet products. If added sugar is introduced into a child's diets at an early age, there is a risk that it will be less likely to consume vegetables, fruits and other foods with a less salty taste.7. How to control sugar intake in children
Controlling your baby's sugar intake is very important, but it's often not easy.8. Healthy eating habits from an early age
Introduce healthy eating habits right from the start. Give your child healthy and varied meals that include vegetables, fruits, whole grains, protein, and dairy products. This teaches the child that healthy eating is the norm.9. Avoid sweetened drinks
Limit the consumption of juices and sugary drinks, such as soft drinks and energy drinks. Encourage your child to drink water as the main drink. Water is the best way to hydrate and contains no added sugar.10. Check the amount of candy and snacks
Candies, cakes, ice cream, and high-sugar snacks should be given to your baby sporadically, not every day.11. Read the labels
When you buy food, pay attention to the labels and look for information about added sugars.12. Cook at home
Prepare meals at home, where you have control over what you add to your meals, so you can limit the amount of sugar added to meals and snacks.13. Choose healthy snacks
If your child needs a snack, choose healthy options such as fruits, vegetables, nuts, and natural yogurt -- these snacks are high in nutrients and contain less sugar than ready-made foods.14. Control your intake of sweet breakfast cereal
Choose breakfast cereals that are low in sugar and avoid those that contain a lot of added sugar.15. Set an example
Children often mimic the behavior of adults, and if you eat healthy and control your sugar intake, your child will be more likely to do the same.16. Talk to the baby
Explain to your child why sugar restriction is important and what the consequences of eating too much sugar can be. Help them understand that a healthy diet affects their health and well-being.17. What about sugar substitutes?
However, studies are still ongoing on the long-term health effects of these artificial sweeteners. However, many years of research and evaluations by regulatory bodies such as the FDA in the United States and EFSA in Europe have shown that artificial sugar substitutes are considered safe for human health in quantities that fall within certain limits. Nevertheless, studies continue to investigate their long-lasting effects on health. The use of artificial sweetener may, however, have to influence children's taste preferences and the preference of a more intense alternative to a full-fledged source of sweetener. This may lead to a reduction in the intake of natural products, such as sugar, but it is not necessary. In the case of sugar and sugar, there may be a number of other health effects (such as the use of sugar as a food additive in children, which may be linked to the consumption of other food products such as dietary supplements or dietary diets).18. Summary
Controlling children's sugar intake is key to their health and development. Excessive sugar consumption, especially added sugar, can lead to health problems such as obesity, obesity and heart disease. Therefore, it is important to introduce healthy eating habits from an early age, limit sugary drinks and snacks, and strive for a sustainable diet rich in vegetables, fruits, whole grains and healthy protein sources. However, sugar can be replaced with both artificial sweeteners and natural sweetening substances, remember to be moderate. The key is diversity and awareness, while controlling health is investing in the quantity of sugar in the future.
