
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:
- Healthy Drinks, Healthy Kids beverage recommendations
- Parent Tip: Calories Needed Each Day (National Institutes of Health)
Sources:
- Added Sugars in American Children’s Diet: What We Eat in America, NHANES 2015-2016. USDA Agricultural Research Service (2019)