According to the CDC, the average American child between the ages of 2-19 consumes 17 teaspoons of sugar daily (equivalent to 68 grams). In fact, the average American diet is replete with added sugars, often through sugars and syrups added to processed food.
The American Academy of Pediatrics (AAP) states that the limit for sugar intake for kids above 2 years is 6 teaspoons of sugar per day (24 grams). As the saying goes, everything in moderation is perfectly fine, but when children are consuming double or triple the amount of sugar than the recommended limit, this can be concerning for parents.
Sugar Content of Common Kids Snacks
Kids today are bombarded with sugary food choices: Soda, fruit drinks, granola bars, breakfast cereal, and pasta sauces are common childhood diet staples. Even foods that are thought to be healthy, such as granola bars or fruit yogurt, contain alarming sugar levels.
Some of the following snacks actually contain more sugar than you might think. Below is the sugar content in one serving of some common kids snacks (Compare this to the daily sugar limit: 24 grams):
- Hi-C® Fruit Punch Drink: 22 grams
- Mott’s® Applesauce: 22 grams
- Minute Maid® 100% Juice Apple Juice: 19 grams
- Kellogg’s® Strawberry Pop-Tart: 15 grams
- Double Stuf® Oreo Cookies (2): 13 grams
- GoGo Squeeze® Apple Drink: 12 grams
- Fig Newtons: 12 grams
- Nutri-Grain® Soft Baked Cereal Bar (Strawberry): 11 grams
- Go-Gurt® (Strawberry Banana): 8 grams
- Nabisco® Teddy Grahams (1 pack): 7 grams
What does the research say?
Numerous research studies published over the last decade point to the long-term negative effects of childhood diets high in sugar, as well as highlighted the benefits of low sugar exposure in childhood.
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For instance, one research study conducted at the University of Southern California found that kids who consumed lower sugar levels in utero or within the early years of life had a lower risk of diabetes or hypertension. The basis of this study was a cohort born between October 1951 and March 1956 in the United Kingdom, when the nation was going through a period of sugar rationing after World War II. During this period, sugar consumption was limited to 40 grams/day for adults and 15 grams/day for children.
Sugar intake triggers the release of dopamine, which triggers pleasure centers in the brain. Children are often more likely to respond to the addictive properties of sugar. Ultimately, younger children can get hooked onto sugar more strongly.
Healthy diet alternatives for kids
So, what are some alternatives to sugary snacks you can offer to your kids? Here we present a few healthy alternatives to typical sweet favorites that are equally as tasty:
- Yogurt: Make sure to choose plain yogurt without the added sugar!
- Popcorn
- Celery dipped in peanut butter
- Homemade trail mix
- Oatmeal
- Homemade Berry Smoothie
- Hard-Boiled Eggs
- Banana Oat Cookies
- Baked Sweet Potato Fries
Spreading awareness about the risks of high sugar consumption early in life is crucial to help kids today build healthy eating habits early on. Parents can play a pivotal role in this journey. Ultimately, small and simple life choices and little shifts in everyday eating habits can be the most sustainable in the long run.
Resources to Support a Healthy Diet
Nutrition for Kids: Guidelines for a Healthy Diet
Healthy Eating for Kids
Expert Advice on Healthy Eating and Snacking for Kids
Kid’s Healthy Eating Plate
Dietary Recommendations for Healthy Children
