1. Eliminate or drastically reduce sugary drinks. This includes sport/energy drinks, sodas, lemonade, fruit punch and even 100% fruit juice. Manufacturers of 100% fruit juice often add sugar to it. And even if there’s no sugar added to it, the process of juicing fruit typically eliminates the fiber once contained in the fruit. Thus, kids don’t feel full after drinking it and often overindulge.On average, a no-sugar-added 250 ml glass of orange or apple juice contains 40 grams of sugar. That’s the same as a can of cola. I suggest drinking more water and milk. Eat whole fruit instead
- Serve more vegetables and fruits. Children should eat 5-9 servings of produce per day such as apples, carrots, broccoli, bananas, and peppers. Whole fruit and vegetables contain water and fiber, which will help kids to feel full. Plus, research tells us that chewing is an important part of satiety.
- Eat whole foods that aren’t processed. Eating more foods in their natural state will not only ensure that you know what is in them, but will eliminate added sugars.
- Cook more at home. I realize this is a tough one, but the more you can cook for your family at home, the more control you have over the foods that you eat. Restaurants often add sugar (and lots of salt and fat) to enhance the taste of the foods on their menu. But these additives aren’t necessary for making foods taste good.
- Pack snacks ahead of time. If you’re out and about with your kids, it’s tempting to give in and grab a snack from the candy aisle, snack counter, or vending machine. But if you plan ahead of time and bring snacks with you, it’s possible to avoid this scenario. Fruits, veggies and dips (hummus, nut butters), trail mix, and nuts all travel well.