Five easy ways to reduce sugar in your child’s diet

 Keeping strict control of sugar intake in early life may have a major impact on reducing the risk of chronic disease later in adulthood.

Researchers from the University of Southern California’s Centre for Economic and Social Research found that cutting sugar exposure from conception, up to the child turning two years old, can lessen the chance of them going on to develop high blood pressure and type 2 diabetes.

Luckily, it’s never too late to make healthier choices. Experts share their tips for cutting down on the white stuff.

Start their flavour education early

“It’s important to introduce babies to a variety of flavours – not just sweet taste – during weaning, as the more exposure babies have to these less-sweet flavours early on, the more likely they are to accept them later in life,” says Zara Stella, nutritional therapist at Optimal Dental Health.

Experiment with sugar alternatives

“Try adding cinnamon as a healthier alternative to sugar if you have to add something a little sweet,” Dr James Goolnik, dentist at Optimal Dental Health. “Use fruits to sweeten rather than sugar or honey, as fruit has fibre which slows down sugar release so you’re less likely to cause blood sugar spikes.”

Replace packaged snack bars with homemade energy balls

“If you’re after a quick, wholesome snack that is easy to make, energy balls are a fantastic option! Just combine oats, dates and a little cocoa powder in a blender or food processor, then roll the mixture into bite-sized balls,” says superintendent pharmacist Carolina Goncalves at Pharmica. “They’re naturally sweet from the dates and rich in fibre, and the cocoa gives a subtle chocolatey kick.”

Take them on the big shop

“Go shopping with your kids as getting them involved with choosing the weekly shop can make them more excited to try new things. Try [and buy] a different fruit and vegetable each week – again this can help engage them with trying alternative snacks,” says Dr Goolnik.

Avoid treats as rewards for good behaviour

“When rewarding kids, try and not reward with a food-based item – reward with stickers, stationery, screen time, music etc,” says Dr Goolnik. “Having been a dentist for 30 years, I’ve witnessed first-hand how sugar damages teeth on a daily basis, and we need healthier alternatives to the way society rewards children with sugar i.e. lollipops for having a haircut, chocolate and sweets for doing well with homework, etc.”

The Independent