Straight Talk About Sugar

Straight Talk About Sugar

There’s a lot of talk about sugar, and as parents, we try to be mindful of how much sugar our kids consume, but what do we really need to know about it?

Let’s break it down.


Types of sugar 

It’s important to understand the source of sugar in the foods and beverages we choose - whether it’s naturally occurring, like in fruits and vegetables, or added during processing.

Sugars added to food during processing (conveniently called “added sugars”) don’t provide nutritional value. This is why the term “empty calories” is used to describe sugary beverages, treats, and products that only provide the body with calories. Our bodies break these sugars down faster thus the craving for more and need to eat more in order to feel full. 


How can I tell how much sugar is in a product? 

You can find the amount of sugar in packaged foods on the Nutrition Facts label. You’ll see a line for total sugars, and underneath that, a line for added sugars. If there are added sugars, that amount will be included within the total sugars as well. The percent Daily Value of added sugars helps to quickly see how the added sugar in the product makes up the total amount of recommended added sugars per day (based on a 2,000 calorie diet - more on that below). 


How much sugar is ok for kids to consume in a day?

The Dietary Guidelines for Americans recommend eating no more than 10% of total calories in added sugar per day. You can find daily calorie ranges by age and gender below. While this is the current recommendation, individual daily calorie and nutrient needs should be discussed with your kid’s pediatrician, as it depends on physical activity, personal health, and other environmental factors.


BOYS

Age 

Not Active 

Somewhat Active 

Active 

4-8 years old

1200-1400 calories

1400-1,600 calories

1,600-2000 calories

9-13 years old 

1600-2000 calories

1800-2200 calories

2000-26000 calories

14-18 years old 

2000-2400  calories

2400-2800 calories 

2800-3200 calories

 

GIRLS

Age 

Not Active 

Somewhat Active 

Active 

4-8 years old

1200-1400 calories

1400-1600 calories

1400-1800 calories 

9-13 years old 

1400-1600 calories 

1600-2000 calories

1800-2200 calories

14-18 years old 

1800 calories 

2000 calories

2400 calories

So if your kids should be eating about 1,500 calories per day, 10% of calories would mean eating no more than 150 calories, or 38 grams, of added sugar per day. 

  • On average, children consume 14% of their total calories in added sugars daily, exceeding the recommendation of 10%. 
  • The main sources of added sugars in school aged children are sweetened beverages such as soda, fruit drinks, and sports and energy drinks. 

Consuming too much added sugar can negatively impact kids’ health - it’s associated with the development of cavities, obesity, and type 2 diabetes in school age children. Limiting sugar consumption is also important so that kids don’t develop a strong preference for sweet foods early on, which can lead them to be less interested in healthier foods and drinks. Research shows developing a craving for sweetness at a young age will only become harder to change as kids get older. 

 

How can I limit my kids’ sugar intake?

  • Keep an eye on the Nutrition Facts labels of the products you’re buying to know how much added sugar they include. 
  • Focus on foods and drinks that don’t have Nutrition Facts labels, like fruits, vegetables, and water! 
  • Check out these tips to encourage kids to eat more fruits and vegetables and drink more water so they enjoy these nutritious foods first.


We don’t intend to make it sound easy - it’s not. We know kids will want treats, and that’s ok! But aiming for overall healthy eating habits while kids are young can help support their health and development into the future. And we’re here to help - we’ve worked hard on our products to reduce sugar levels and add in nutrients while also making sure we’ve got a taste kids love that isn’t too sweet. 


Resources:

Sources:

Back to blog