Healthy and adequate nutrition is very important in every period from the womb to the old age. The first foundations for the development of healthy eating habits of children during adulthood and prevention of chronic diseases that may arise are supported by family support. After the infancy, children begin to become independent from the mother. It is especially important to create awareness about sugar consumption in this period. Liv Hospital Nutrition and Diet Specialist Şükran Yıldız talked about tricks to prevent sugar consumption.
Daily consumption should not exceed 5 cubes of sugar
Children begin to make their own food choices in the period when the self-sense develops; In this period, healthy foods do not take place in the foreground and children take role models of their friends. The sensitivity of individuals to dessert is innate, so consumption of sugary foods is higher, especially at a young age. It is useful to introduce the baby to the dessert late in order to avoid possible damages of sugar. According to the recommendation of the World Health Organization, the energy from sugar should not exceed 10 percent of the daily energy consumed and the sugar consumption in children should not exceed 5 cubes of sugar per day. In a study, it was seen that children consumed 5500 cubes of sugar in total from 4 to 10 years.
Tips for preventing sugar consumption
• Make a habit of reading labels and vaccinate your children. Remember that fructose syrup, corn syrup, dextrose, and brown sugar on the food labels are actually sugars! To increase water consumption, you can prefer lemon, apple slice and mint leaf juices • Freshly squeezed fruit juices or unsweetened compotes can be consumed without exceeding 1 glass per day. Freshly squeezed fruit juices, which are prepared without additives, increase the vitamin-mineral consumption of the children and the sugar required for the body is supplied from the fructose (fruit sugar). Foods should never be given to children as a reward. This is one of the biggest reasons for not gaining healthy eating behavior. Sugar and chocolate, which is offered to children as a reward mechanism, gradually becomes a nutrient perception in the children's brain • The role models of children should pay attention to sugar consumption. Since children take role models of their parents starting from the age of 1, the eating behavior of the parents is directly reflected to the children. Therefore, parents should pay attention to all eating behaviors. Healthy alternatives such as dried fruit and fruit balls that can be eaten instead of sugar should be available at home • One way to reduce sugar consumption during the day is breakfast containing protein. A good breakfast balances the body's hunger mechanism and prevents sweet crises. For this reason, a balanced breakfast with eggs, cheese, walnuts / olives, whole grain bread, seasonal vegetables will be a good option • Nutritional deficiencies increase the desire for sugar, so vitamin, mineral, omega-3 fatty acid supplements should be taken when deficiencies occur. You can prepare easy and fun snacks at home to reduce children's consumption of sugar. Instead of cakes, cookies and pastries that have no nutritional value, healthy desserts containing dried fruits, nuts, walnuts, almond or oat flour, whole wheat flour should be preferred.