It can be tempting and stressful to get sucked in to taking drastic measures or fads with you and your family’s nutrition. Simple and balanced without added stress, is key. You don’t want to teach your kids to be scared of having some sugar now and then. However, reducing the overall sugar intake is always a good idea. Many different types of food now have a lot of added sugar.
***Disclaimer: I am not a doctor or dietitian. All the info in this post is my own opinion. Please consult your doctor or dietitian before changing your diet and exercise.
As parents, we all want what’s best for our family, especially when it comes to their health and nutrition. However, with so much conflicting information, it can be overwhelming and stressful to find what works best.
That’s why I believe in keeping your diet simple and balanced. Focus on consuming whole foods and slowly decreasing processed foods whenever possible. This doesn’t mean completely cutting out certain food groups or depriving ourselves of treats. I think it’s important to teach our kids about balance and moderation rather than instilling fear or guilt around certain foods.
**Check out this post on how having treats can help you get to a healthy weight.
A great way to reduce your family’s sugar intake is by making small, gradual changes. This approach not only makes it easier for everyone to adjust, but it also ensures that these changes become long-term habits rather than a short-lived trend.
1.The first easy tip is to lead by example. Children are influenced by the people around them, especially their parents. If they see you making healthy eating choices, they are more likely to do the same.
2.The next simple tip you can make is choosing natural sources of sweetness over processed or added sugars. Fruits are a great option because they are naturally sweet and also a great source of nutrients. You could try incorporating fruits into your everyday meals, such as using fresh berries in oatmeal/yogurt or adding sliced apples to salads.
3.Another easy tip is a quick food labels check when grocery shopping. Sugar can be sneaky and hide in many processed foods like sauces, dressings, and even savory snacks. Look for ingredients like high fructose corn syrup, dextrose, or sucrose on the label and try to opt for products with less added sugars. Most kids don’t even know the difference between unsweetened or sweetened applesauce. Remember, there is no need to be scared of added sugar. It is just wise to decrease sugar overall for a healthy diet.
Try these simple, quick tips to reduce sugar in your meals and snacks:
- Mix plain cereal with a some of the sweetened version to get some flavor but decrease sugar overall. EX: mix plain cheerios with Honey Nut Cheerios.
- Mix your favorite flavor of yogurt with plain greek yogurt
- Mix flavored oatmeal packets with 1/4 cup of plain oatmeal
- Add ground flax or hemp hearts to cereal/yogurt for fiber and protein
- Look for no sugar added on applesauce, condiments, etc.
- Decrease the amount of sugar you add to coffee, tea, and other drinks.
- Use fresh fruit as a natural sweetener in cereal, oatmeal, and yogurt.
- Choose whole wheat or whole grain products over white bread and pasta and check for added sugars
- Make some homemade snacks like trail mix with nuts, seeds, and dried fruits instead of pre-packaged cookies and chips.
- Try using spices like cinnamon, nutmeg, and ginger to add flavor without relying on sugar.
- Add less sugar in bread, muffins, etc. Keep trying to decrease a little at a time and see if your kids don’t notice.
Don’t get too overwhelmed and stress yourself out by trying to do all these at once. Start with one or two things until they feel easy and add others from there.
Remember, small changes can make a big impact on your child’s health and well-being. And don’t forget to involve your child in the process! Encourage them to help with meal planning and grocery shopping, and let them choose healthy snacks that they enjoy. This will not only make them more excited to eat healthier, but also teach them valuable life skills.
By implementing these small changes, you can gradually reduce your family’s sugar intake without sacrificing taste or enjoyment in their meals and snacks.
And remember, it’s okay to indulge in sugary treats every once in a while – moderation is key! The most important thing is to make sure your family is getting a balanced and nutritious diet overall.
With these tips, you can help promote a healthier lifestyle for your loved ones while still satisfying their cravings. So go ahead and get creative with those substitutions and mix-ins, and enjoy finding new ways to enjoy food without relying on excess sugar. Your taste buds (and health) will thank you!
