孩子们

A nutritionist shares her tricks to giving 孩子们 sweets without overdosing their 糖 intake.

I’m genuinely passionate 和 interested in all things nutrition-related, 和 糖 in particular, is the area that I get questioned 关于 the most by 父母 in my clinic 和 at workshops.

Refined 糖 regularly receives bad press, but despite what you may have read or heard, I believe there’你的孩子有点甜没什么错’的饮食。通过对您最喜欢的一些食谱进行一些简单的调整,您的家人仍然可以适度地享用这些类型的食物。

So, why has 糖 become so demonised? The short answer is this –随着我们的食物供应发生变化,我们’ve unknowingly begun to consume too much 糖 that is often hidden in processed foods once considered 健康y. It’s our 家庭’s staples that are now one of the major culprits when it comes to the increase of 糖 in our 孩子们’ 饮食s.

Daily food items such as fruit juice, fruit spreads, muesli bars, soups, pasta sauce, meat 和 chicken marinades, yoghurts, bread 和 cereals all have significant quantities of hidden refined 糖. We often expect to find 糖 in cakes, biscuits 和 treats, however it’s the 糖 hidden 和 present in our 家庭’造成最大问题的钉书钉。

听:米娅·弗里德曼和阿米莉亚·莱斯特解构了唐纳德·特朗普一天吃的东西。音频发布后继续。

包装食品上的营养标签’通常会帮助我们浏览加工过的糖雷区,因为通常将不同类型的糖伪装或一起作为标签下的一种成分列出‘sugar’。因此,它’s important to look closely at the ingredients list to understand what type of 糖 is in your child’最喜欢的食物,找出其许多隐藏的名称,并寻找未经加工的健康替代品。一些隐藏的名称包括:玉米糖浆,葡萄糖,果糖,麦芽糖糊精和葡萄糖。我的书在第67页上列出了完整的列表。

Children aged two to five years typically consume around 13 teaspoons of added 糖s per day. By the time a child is six to 11 years old, average 糖 consumption skyrockets to around 19 teaspoons a day – the recommended daily allowance (RDA) for young 孩子们 (based on WHO 2015 guidelines for optimal 健康) is between three to six teaspoons of added 糖 per day.

当您意识到一杯商店购买的橙汁最多可包含24克糖(六茶匙),而一顿早餐麦片则可包含约12克糖(三茶匙),这将变得具有挑战性。–所以我们的孩子正在进食建议摄入量的两到三倍– 和 that’只是在吃早饭!一个普通的酸奶可以包含4到5茶匙添加的糖,而且’对于孩子来说,有一个供课间休息和一个放学后供孩子,每周贡献35至70茶匙糖是很常见的(这是我在诊所经常看到的东西)。

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现在该谈论男人了

颠簸之前
广告
Popsicles 糖 Wholesome child
Store bought fruit-flavoured popsicles can be a hidden 糖 trap, but you can easily make your own. Image via Instagram的.

Many 父母 ask what the issue is with 糖s 和 why they should be concerned? Extensive studies have shown that too much 糖 can increase the risk of obesity 和 type two diabetes. In Australia there are currently around 400 new cases of type two diabetes identified each year in the 10-24 year age range 和 around one in four 孩子们 aged between two to 17 are overweight or obese. In fact, by 2025, an estimated one third of 孩子们 will be overweight or obese, based on research trajectory. It’令人震惊的统计数据。

Excess 糖 in the 饮食 has also been shown to inhibit the immune system, potentially contribute to learning 和 concentration difficulties, anxiety, depression 和 mood swings. It can also disrupt the balance of beneficial bacteria in 孩子们’会导致或加重诸如湿疹,过敏和食物敏感性的疾病。那里’也与蛀牙和蛀牙有关。

It’管理孩子很重要’s sweet tooth 和 offer age appropriate foods. In my book I feature a range of 健康y 和 natural sweeteners that can be used in place of processed 糖s – even with these types of 糖s, moderation is still key. Some of these 健康y sweetener options include maple syrup, raw honey (for 孩子们 over one year), molasses, coconut 糖 和 date 糖. Full details on how to use these sweeteners can be found in my book, 有益健康的孩子.

Limiting processed 糖
曼迪'原料焦糖巧克力片是用洋枣,枫糖浆和可可粉制成的。图片来自Instagram。
广告

管理甜蜜的诱惑

在18个月以下的地方’s no need to introduce refined 糖 to babies or young toddlers. A simple muffin sweetened with pumpkin 和 banana will be enough to satisfy their sweet tooth 和 will appear the same as another child’的蛋糕。见我们的婴儿香蕉松饼

对于18个月以上的孩子,每当出门在外时,都应准备好自制小吃,并在您学习营养标签的同时阅读’re out grocery shopping, to help make the best possible choices. When baking or preparing snacks, try to use dates, raw honey, coconut 糖 or pure maple syrup which are unrefined 和 contain trace beneficial minerals. Control portions by making mini muesli bars, protein rich biscuits or veggie filled bliss balls.

对于3岁及3岁以上的儿童,请提供更健康的零食(例如我们的营养香蕉面包或覆盆子和梨松饼),里面装有完整的水果和蔬菜。向他们解释某些食物是一种“sometimes”食物,并把这些食物带出家门,以备不时之需,这样您的孩子就会知道何时该吃这些食物,并赢得了’每天为他们na。随着您的孩子变老,请通过谈论和提供有关糖的事实来教育他们。让他们帮助您烘烤,使用精制糖的替代品,例如生蜂蜜,椰子糖,枫糖浆,因为它们比精制糖更营养(尽管它们确实包含相似量的糖-因此需要适量!)创建结构并确保在您的孩子放学回家后,他们知道他们会期望吃到一种营养丰富的小吃,直到晚餐时间才能吃饱,而不是吃糖的时候。

在家中减少加工糖的主要技巧

请勿将垃圾食品带回家。

小眼睛看到肚子想要什么。如果饼干罐和棒棒糖罐不清晰可见,孩子们就不会为他们烦恼和na。
在适当的时间提供食物。约定好甜品和甜食的时间,例如运动后的星期六,整个家庭都去吃冰淇淋。这样,孩子们就不会知道何时应该when和na“sometimes” foods.

广告

购买零食时,请选择儿童大小的包装,而不是大包装。

将甜甜的棒棒糖或饼干倒成较小的部分,而不是随身携带整个袋子’re out 和 关于.

Use 糖 substitutes.

西瓜蛋糕
曼迪'她最喜欢的西瓜蛋糕之一'bring along'对待聚会并聚会。图片来自Instagram。

Reduce the 糖 content of homemade baked goods by adding in dates or a few drops of 100% natural stevia powder (not mixed with erythritol).
Swap 糖y breakfast cereals for a whole grain breakfast cereal 和 sprinkle a little of your child’s favourite 糖y one on top while they are transitioning. Another great trick is to sweeten with a teaspoon of carob powder.

学习阅读食品标签。

选择你的家人’s staples wisely 和 look for products with less than 5% added 糖 – especially if there is not fruit or dairy present in the food, as these contribute naturally occurring 糖s, which do not count towards your child’s overall 糖 intake. For more information, on added 糖s vs. naturally occurring 糖s, see the 有益健康的孩子 Book.

曼迪 Sacher is a paediatric nutritionist, mum 和 author of the 有益健康的儿童完整营养指南和食谱You can learn more 关于 曼迪's 小组研讨会 或与她建立联系 Instagram的脸书.

聆听:Holly和Andrew谈谈所有圣诞老人批准的圣诞节技巧,以及为什么父母实际上是最好的员工。

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