It’s the season to be jolly but keeping kids healthy around the season of chocolates and mince pies is not easy. Nutritionist Dr Sarah Schenker gives her tips on how to avoid sugar overload
ALTHOUGH we are all partial to mince pies, a chocolate orange and sweet treats over Christmas, there are ways of enjoying the festive season without letting the kids eat too much sugar. Dr Sarah Schenker gives her tips to a healthier Christmas and tells us why too much sugar is bad for our kids.
Why is sugar consumption so bad for us, especially children?
Excess sugar in the diet is linked with some major health problems that affect both adults and children. Firstly, having frequent sugary snacks and drinks is linked to obesity. Over the years our intake of sugar has risen mirroring the rise in obesity, leading to speculation that sugary drinks in particular may be partly responsible for the obesity epidemic. Even in children who are not overweight or obese, a constant supply of sugar can have damaging effects. Sugar between meals means the body is continually trying to regulate blood sugar levels by releasing hormones and this backdrop of circulating hormones can interfere with normal metabolism and increase risk of diabetes.
Sugary foods tend to be less nutritious, they are often little more than sugar or sugar and fat containing few vitamins and minerals which mean our children are filling themselves up on empty calories. Government diet surveys have shown that many children have poor intakes of essential vitamins and minerals needed for good health and risk conditions such as iron deficiency, anaemia or poor bone health.
Sugar is also bad for teeth. Sugars are fermented by bacteria on the tooth surface and this causes acid production, which in turn can lead to destruction of teeth. The main problem here is frequency of sugars which is worse than the total amount consumed. Sugary foods or drinks should be limited to once a day as part of a larger meal.
What effect does it have on children’s behaviour ?
A number of studies have considered the effect of sugary foods on learning and behaviour, most of which were conducted in children with symptoms of ADHD.
While most of these studies have found that short-term exposure to sugar has no dramatic detrimental effects on learning and behaviour there is evidence that choosing carbohydrate foods that release their energy slowly and offering balanced meals can help performance in the classroom.
These carbohydrate foods are said to have a low GI (glycaemic index) which means they can help to keep blood sugar levels stable and reduce hunger pangs between meals. Examples are oats, basmati rice and wholegrain cereals. A mixed meal consisting of carbohydrate and protein can have a similar effect, so adding a poached egg or peanut butter to toast is a good idea.
How can we avoid giving our kids too much sugar without resembling Scrooge?
Children should be aware that too many treats are bad for their health. But rather than having to give them up completely, children who love something sweet should know that they can only choose one treat a day and that they can only eat it as part of a meal, say with lunch or after dinner.
Putting them in charge of what treat they choose and when they have it can help to manage their sugar intake.
What tips and advice do you have for parents to keep sweet treats to a minimum this festive season?
The best thing parents can do for their children when it comes to limiting sweet treats, is to lead by example.
Whether you allow one sweet treat a day or only allow sweets at weekends or special occasions, the whole family should stick to the same rule.
Teach your kids which foods are high in sugar – jams, honey, fizzy drinks, candy, biscuits, cakes, ice creams and chocolate for example, so they are aware how many foods contain hidden sugars.
Have plenty of non-sugary healthy snacks and drinks for them to choose instead, such as toast with peanut butter, vegetable sticks with hummus, mashed avocado on oatcakes, plain yoghurt with chopped fresh fruit or frozen berries.
What other Christmassy foods can we give them which are super-tasty, yet super-healthy?
Have plenty of fresh fruit in the fruit bowl. Christmas is the perfect time for satsumas and clementines. Unshelled nuts are another traditional Christmas food and children can have fun learning to crack their own almonds, walnuts and hazelnuts – but remember that whole nuts are not suitable for children under five because of the risk of choking.
Nuts are a really nutritious snack packed full of protein, fibre and minerals.
Christmas food tends to be high in the worst kind of fat – saturates – which are bad for heart health.
Eating more nuts can help redress the balance as they are a good source of healthy fats including omega 3 fats.
Dried figs and dates also make a healthier Christmas treat. Although they contain some natural sugar, they are also rich in fibre and minerals.
You can also get your children into the kitchen and have fun making your own Christmas treats. It is easy to adapt recipes so that they contain less sugar and less saturated fat. Use a healthier spread instead of butter and get more fibre by using wholemeal flour.
What essential foods should they be eating?
A well balanced diet is one that includes a variety of foods from each of the four main food groups (fruit and veg; starchy carbs and wholegrains; protein foods; and milk and dairy). There are also targets for fruit and veg – at least five portions a day (a portion for a child is roughly what fits in their hand) and for fish, two portions a week, one of which should be oily (eg mackerel, salmon, sardines).
In reality this is much easier said than done. But to ensure your child gets a good intake of all the vitamins and minerals he or she needs for good health, one valuable tip is to try not to rely on the same foods just because you know they will eat them (even if you think that they are healthy foods).
Where possible offer your child a wide range of foods, the same as you would eat yourself, as this will help your child to discover different flavours and textures and develop varied tastes and better eating habits.
For fussy eaters and for children who just won’t eat fish, supplements of vitamins and minerals and omega 3 fats such as DHA can bridge the gap but keep persevering as your child’s tastes will develop over time.