Sugar seems to be everywhere, from the breakfast cereal your child eats to the juice box they enjoy during snack time. While a little sweetness can brighten up their day, too much sugar can affect their health and energy levels. For preschoolers, who are still growing and developing, it’s especially important to find a healthy balance as part of their early childhood care.
Why Too Much Sugar Is a Problem
Sugar gives kids a quick burst of energy, but it doesn’t last long. After the “sugar rush,” they may feel tired and cranky. Over time, too much sugar can cause health problems like tooth decay, weight gain, and even an increased risk of diseases like diabetes. It can also affect their focus and behaviour, making it harder for them to learn and play.
The World Health Organization (WHO) suggests that children should get no more than 10% of their daily calories from added sugars. For preschoolers, this means only a few teaspoons a day.
Simple Steps to Cut Back on Sugar
Cutting back on sugar doesn’t mean taking away all the fun. It’s about finding better choices that keep your child healthy and happy. Here are some easy steps you can take:
1. Check Labels Carefully: Sugar hides in foods you might not expect, like bread and ketchup. Look for these words on food labels while buying – fructose, corn syrup, dextrose, and sucrose.
2. Swap Sugary Drinks: Juices and sodas are some of the biggest sources of sugar in a child’s diet. Instead of sugary drinks, offer plain water or milk. If your child loves juice, dilute it with water to reduce the sugar content.
3. Whole Fruits Instead of Sweets: Fruits contain natural sugars, which are much healthier than added sugars. Whole fruits like apples, bananas, and oranges also come with fibre, vitamins, and minerals that your child needs.
4. Avoid Sugary Breakfasts: Breakfast sets the tone for your child’s day, so starting with a sugary meal can lead to energy crashes later on. Replace sugary cereals with oatmeal, whole-grain toast, or eggs. Add a side of fresh fruit for natural sweetness.
5. Be Smart About Treats: It’s okay to let your child enjoy a sugary treat now and then, but moderation is key. Reserve desserts and sweets for special occasions, not everyday meals. If your child asks for something sweet, try offering a healthier option first, like a smoothie.
Encouraging Healthy Habits
Children can be picky eaters and teaching them about sugar doesn’t have to be boring. Here’s how you can make it fun and engaging:
- Involve Them in Cooking: Let your child help make meals and snacks. They’ll feel proud of what they’ve made and may be more willing to try healthy foods.
- Set an Example: Children learn by watching you. If they see you enjoying healthy meals and drinks, they’ll want to do the same.
Conclusion
Preschoolers can be picky eaters, which makes it tempting to give them sugary foods just to keep them happy. If your child resists healthier options, stay patient and consistent. Offer the same healthy choices in different ways—cutting fruit into fun shapes or serving veggies with a tasty dip can make all the difference. Sometimes you can let them indulge in occasional treats also. On Podar Preschool’s Instagram page, we keep sharing insightful content and tips on parenting. Follow today to learn more!