1. Swap sugar.
“We as parents need to look at smart substitutions because we know that our kids are going to be drawn towards what their peers are eating,” said Jessica Crandall, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
So instead of ice cream, freeze plain Greek yogurt and add fresh fruit or use applesauce instead of sugar when baking.
2. Nix the juice.
Even if the juice box says “100 percent juice,” “organic” or “no sugar added,” it doesn’t mean it’s healthy. In fact, a typical juice pouch has about 22 grams of sugar. Offer water or seltzer instead and add slices of cucumber, berries or orange to taste.
3. Cut down on other liquid sugar. too.
Soda is an obvious one, but sugar can also show up in orange juice, sports drinks and smoothies. Even if your child plays sports, water should be enough to rehydrate.
4. Read labels for sneaky sugars.
The FDA has proposed new food labels to include a line for added sugars, but in the meantime, take a good look at labels. Sugar can hide in unsuspecting foods like pasta sauce, pre-packaged oatmeal, salad dressing, processed foods, and cereal. In fact, a recent report by the Environmental Working Group shows kids’ cereals have 40 percent more sugar than adults’.
5. Be careful about healthy alternatives.
You might think honey and agave are better choices but just because it’s natural, doesn’t mean it’s healthier. Get creative with vanilla extract, cinnamon or nutmeg. Instead of syrup, top pancakes with fresh fruit or almond butter.
“You’re adding flavor without just dumping sugar into it,” Crandall said.
6. Nix yogurt in the evening.
Offer yogurt during the day, not before bedtime. Scan labels to make sure sugar isn’t listed as one of the first few ingredients or offer plain yogurt and add your own fresh fruit instead.
7. Take it slow.
Your kids might not take well to drastic changes in their diets, but if you make it gradual, they’ll eventually come around. Mix a low-sugar cereal with their favorite one until they get used to it. Or buy one less bag of cookies and replace it with a pint of blueberries each week.
8. Teach healthy eating.
It’s important that your kids love how healthy food tastes rather than forcing them to eat it.
“It’s not just about controlling their environment, it’s about teaching them healthier habits so they start engaging in them on their own,” Crandall said.
9. Voice your opinion.
The new school standards for meal programs will help cut down on sugar and some schools even have “sugar-free” campuses. You can advocate for healthier options at your child’s school by supporting initiatives and advocating for healthier options in the cafeteria, vending machines and events.
