Sugar swaps - ways to watch your kids' sugar intake

We wouldn’t let our kids eat sugar straight from the sugar bowl. But we tend not to think about the sugar hiding in the other things they eat and drink.

Excess sugar can mean excess energy which in turn can lead to stored fat in the body and diseases like type 2 diabetes and heart disease.

To prevent this, many families are making sugar swaps. They’re swapping food and drink with added sugar for versions that are lower in sugar or sugar-free.

In particular, more than a quarter of the added sugar in kids’ diets comes from sugary drinks. So swapping to water, milk (ideally semi-skimmed), sugar-free drinks, sugar free squash, or unsweetened fruit juice really makes a difference.

Share sugar swap ideas - what other families are doing

Pete and Sean wanted to try lower sugar pudding options

“Sean loves puddings but I know they’re full of sugar and don’t do him any good. I didn’t want to take them away completely, so I’ve started trying the different low sugar options in the supermarket. You can get really good low sugar or sugar-free jellies and yogurts. As well as icecreams and mousses – Sean can’t tell the difference.”

Emily wanted Sam to be less dependent on sugary things

“It was starting to seem as if Sam couldn't get through the day without sugary snacks and drinks – and they seemed to make him really badly behaved. If I tried to stand firm and not let him eat chocolate when he said he was hungry, he'd get irritable and tearful. It took a little while and a bit of effort, but I've gradually replaced his sugary snacks with healthier options.”

Have you tried any sugar swaps? Why not share your healthy eating ideas on the Change4Life Facebook page?