Swap Out the Sugar: Healthy Eating Tips for Kids

 

Stephanie Bedilio

We’ve all done it. We’re out running errands with the kids when things suddenly take a turn for the worse when everyone starts getting cranky and irritable due to hunger. We stop at the nearest fast food restaurant, hoping to just fill their bellies and finish what we need to do.

 

But how much harm are we doing by opting for a “quick and convenient” meal just to satisfy the little one’s hunger so we can get that one last errand done?

“I like to get people to do their homework when it comes to eating out,” said Stephanie Bedilion, a Pittsburgh-based nutritional therapist. “A lot of people don’t realize that McDonald’s is nearly all GMO (Genetically Modified Organism). “Instead of stopping at the nearest restaurant, think about the choices you have in nearby places to eat and try to pick one that would likely have grilled protein options and fruits and vegetables available.”

Bedilion realizes that sometimes when traveling, the choices can be pretty tough. So, she employs the “keep it super simple” method.

“First, look at your whole food options,” she explained. “Look for fresh vegetables and fruit. Grab an orange, apple, banana or whatever fruit is available. Next is veggies. Salads are a pretty obvious choice, but you also can find precut veggie trays for kids that have some cut up fruit, veggies and cheese. In these cases, grab them for healthy meals, but skip the dressings and sauces, which are packed full of chemicals and provide no nutritional value at all.”

 

 

Bedilion suggests to then look for healthy fats, which are essential to kids’ brain and body development. She says to look for WHOLE milk yogurts that are low in sugar. “In a perfect world, I would advise to go for the grass fed plain yogurt and throw in some fresh fruit for a satisfying snack or small meal, but those yogurt options aren’t as widely available yet. You are better to avoid the Yoplait and Go-Gurt yogurts because they are packed with sugar and artificial ingredients and have no nutritional value.”

Bedilion says that protein options are a bit easier to find, as you can usually find a grilled burger or chicken at most places, and those options can be the best available. She also says to skip the bun and get a side salad or just eat it with your veggies.

“Jerky is becoming widely available these days, as are Epic bars, Tanka bars and Chomp sticks, which make great sources of protein because they are sourced well and don’t contain soy like most jerky out there,” she notes.

As for beverages, Bedilion recommends avoiding the sugar-laden drinks such as Gatorade, Powerade, fruit juices and soda. Instead, opt for hydrating beverages such as coconut water, maple water, La Croix, Hint Water and spring water.

 

 

“The American Heart Association recommends that children consume no more than 3 to 6 teaspoons (12 to 25 grams) of sugar per day,” Bedilion explains. “This would include what is found naturally in your whole food fruit and vegetables. To put it into perspective, just one 12 ounce can of soda contains 10 teaspoons of sugar. On average, children consume around 49 pounds of sugar each year!”

Technically, Bedilion says, there is no need for sugar. For proper fuel, the body only  needs complex carbohydrates, protein and healthy fats. But it’s nearly impossible to avoid, because sugar is in everything.

“Let’s say you grab a bag of pretzels or chips because you are trying to avoid sugar,” she explains. “Those standard pretzels and chips that are everywhere convert to sugar in your body because they are refined carbohydrates, so it’s no different than grabbing a bag of cookies in the grand scheme of how your body uses it.”

Sugar is incredibly harmful to the body, according to Bedilion. In consuming sugar, your body is forced to find the balance internally to process it all. This balancing act can lead to hormone imbalances and insulin resistance. Consumption of sugar also destroys the gut, where, according to Hippocrates, all disease begins.

“Sugar is responsible for stifling hydrochloric acid, which is the stomach acid needs to digest and breakdown the food we are eating,” Bedilion notes. “While it’s depleting your stomach acid, it also compromises your immune system.”

The best kind of sugar is what occurs naturally. If you are looking to add sweeteners, look for local honey, pure maple syrup, and dates, which are especially good in smoothies. “Though keep in mind that these should be consumed in a very limited quantity, too,” Bedilion says. “I also use organic, unrefined cane sugar on a pretty limited basis, such as for birthdays or holidays when I’m baking, but it’s not something I use on a weekly or monthly basis.”

To confuse consumers even more about sugar consumption, there are more than 60 different names for sugar that are used in ingredient labels. Some of the most common include sucrose, high fructose corn syrup, glucose, glucose solids, barley malt, dextrose, maltose and rice syrup.

So what can you do to make sure your kids don’t overdo it with their sugar intake?

Bedilion advises to always keep chopped fruits and vegetables handy. Start your meals with those items and then add in the protein and healthy fats to keep kids feeling full and satiated for the long run. Also, steer clear of canola oils, grapeseed oils, cottonseed oils and sunflower oils that are in so many packaged foods. Opt for healthy fats that can be found in nuts and seeds such as walnuts, almonds, cashews, sunflower seeds, pumpkin seeks, watermelon seeds, chia seeds, macadamia nuts and Brazil nuts. In addition, avocados and nut and seed butters can be great, too, along with coconut milk and yogurt with full fat, grassfed yogurts.