Back-To-School with Less Sugar and More Good Nutrition!

The Love of Table Sugar!

Do your kids love sugary foods and snacks? Do they go nuts for drinks that pack in the sugar? Do they expect a sweet cookie, cupcake or ice cream for dessert day-after-day? If you answered, yes, you are not alone. Sadly, sugar-rich treats are on the top of many kids’ want-lists. But, table sugar isn’t what kids’ bodies need nor is it great for your dental bill. It’s time to set kids up for a successful new school year, academically and nutritionally!

Steering Away from Too Much Table Sugar!

As a registered dietitian, I help caring parents steer their kids and themselves toward healthier choices of foods and beverages. This includes a focus on fruits, vegetables, whole grains, lower fat dairy foods and lean proteins. It also includes keeping a careful watch on how much sugar kids eat. I recommend that every parent become a ‘sugar buster’ as well as a role model for limiting table sugar in kids’ food, snack and beverage choices. I really think that if the entire family pulls together, nutritious sweets can take on a whole new excitement for everyone.

Sugar-Buster Tips!

To get you started, here are some kid-friendly favorites that can be made lower in sugar or can be substituted with another fun food that kids will love.

1. Popsicles. The healthiest popsicle I know is a ripe banana that you peel, cut in half, wrap in plastic wrap or waxed paper, then throw in the freezer for 6 hours or longer. A close second is a homemade smoothie of frozen/thawed mango chunks, orange juice and plain yogurt poured into reusable popsicle molds. Or, substitute any frozen/thawed fruit that your kids like.
2. Toaster Pastry. For something different, toast a graham cracker, let it cool slightly and then spread it with sunflower butter and a light drizzle of honey. Or, try the same with almond butter if your kids aren’t allergic.
3. Sweet Breakfast Cereal. The most nutrient-rich topper for plain, unsugared cereal is fruit like berries, peaches, diced apples or dried raisins. Spices like cinnamon, nutmeg or pumpkin pie spice also add that sweet flavor kids adore in the morning, but without all the extra sugar and calories.
4. Nut Butter Sandwich. The classic PB and J sandwich can become something healthier. Instead of sugary jelly or jam, unsweetened applesauce works well. Or grate naturally sweet carrots and mix them into the nut butter and then fill the inside with sliced apples or dried apples. If your kids are allergic to peanut butter, no worries. Try soy nut butter or sunflower butter.
5. Cookie. In place of a cookie, I’ve had great luck with a whole wheat cracker topped with a slice of cheese and half a strawberry or grape. Mix light or fat free cream cheese together with thawed frozen strawberries or raspberries as another yummy cracker spread. If need be, fill up a powdered sugar shaker and let the kids shake a little on top.

Leading Your Family to Less Sugar!

Becoming the family leader for less sugar isn’t easy. It takes a lot of self-discipline and careful choices at the grocery store. Once you make a firm decision to use less table sugar, I think you’ll benefit from writing down your meal plans and your grocery list and then sticking to both as closely as you can. Take a stand for less sugar — because good nutrition is always worth it! Don’t forget to join me on Facebook for daily tips, tiny recipes and fun conversation about healthy eating. Or, purchase my bundle of 4 e-books for the kind of help you need to get started with meal plans and recipes that support a healthier kitchen and a healthier family!

What lower sugar strategy will you use with your kids as the school year begins?