FOR BREAKING NEWS VISIT WWW.QNS.COM JANUARY 16, 2020 • WELLNESS • THE QUEENS COURIER 43
wellness
Refresh your child’s diet with low-sugar options
Many families look to the new year as a
time to reset their eating habits and focus
on making healthier choices. However,
adults aren’t the only ones who could use
a menu refresh as children may also need
to focus on healthier food choices.
A study by the Centers for Disease
Control and Prevention revealed children
consume an unhealthy amount of
added sugar every day. Researchers found
nearly all of the toddlers in their study
ate an average of 7 teaspoons of added
sugar daily - the equivalent of a candy bar.
Additionally, according to the American
Academy of Pediatrics, excess sugar consumption
can lead to an increased risk of
obesity and type 2 diabetes.
“Small children have small stomachs,”
said Courtney Hines, a nutritionist for
KinderCare Learning Centers, which care
for more than 165,000 children around
the country every day. “You want them to
fi ll up on nutrient-dense foods, not empty
calories in the form of added sugar. When
children consume lots of sugar, their palates
get used to overly sweet fl avors. Th ey
may not accept other, less sugary fl avors
or learn to appreciate the natural sweetness
of a piece of fresh fruit.”
Th e American Academy of Pediatrics
recommends against the consumption of
added sugar for children under the age of
2. Children ages 2-18 should aim for less
than 25 grams, or 6 teaspoons, of added
sugar per day.
For families that want to cut down
on the amount of added sugar in their
diets, Hines recommends cooking more
at home, relying less on processed, packaged
foods and serving only water or milk
for beverages.
Consider these low-sugar ideas for
meal and snack times to help control the
amount of added sugar you and your family
consume.
Dip Smart
Herbs, spices, citrus and fresh fruit add
fl avor without relying on the added sugars
found in many popular sauces and
dips. Consider making your own low-sugar
alternatives at home so your family can
still enjoy favorite fl avors like these:
• Ranch Dressing - In a bowl, combine
mayonnaise, buttermilk, parsley, garlic
powder, onion powder, salt and pepper
for a kid-tested, nutritionist-approved
take on a favorite dip. Serve over salad
or as vegetable dip.
• Honey Mustard - Popular on a variety of
sandwiches and as a dip or salad dressing,
combining plain yogurt with milk,
honey and regular or Dijon mustard can
create a more family-friendly version.
• Teriyaki Sauce - Perfect for serving with
healthier options like lo mein, chicken
wraps or fried rice, a homemade version
can be created using water, soy sauce,
honey, ginger, garlic powder and cornstarch
slurry.
Swap Out Syrup
Pancakes are a popular breakfast option
at KinderCare centers and in many
homes, but even the healthiest wholegrain
pancake becomes a plateful of sugar
if it’s doused in syrup. Hines recommends
these toppings that are sweet and savory
without the added sugar:
• Nut butter or seed butter (such as peanut,
almond or sun) and banana slices
• Warm fruit compote (mix of warmed
berries)
• Applesauce (no-sugar-added variety)
and cinnamon
• Nut butter swirled into plain yogurt;
mix in 1-2 teaspoons vanilla extract to
add a sweet fl avor
Snack Sweet
Opting for less added sugar doesn’t
mean avoiding sweet snacks altogether.
Th ese alternatives can still help satisfy
those cravings:
• Applesauce with baked cinnamon pita
triangles for dipping
• Toast topped with nut or seed butter,
smashed banana and sprinkle of cinnamon
• Frozen fruit smoothies
• Plain yogurt topped with granola, nuts,
seeds or fruit
• Apple slices with nut or seed butter
— Courtesy of Family Features
/WWW.QNS.COM
