Refresh Your Child’s Diet with Low-Sugar Options

(Family Features) Many families look to the new year as a time to reset their eating habits and focus on making healthier choices. However, adults aren’t the only ones who could use a menu refresh as children may also need to focus on healthier food choices.

A study by the Centers for Disease Control and Prevention revealed children consume an unhealthy amount of added sugar every day. Researchers found nearly all of the toddlers in their study ate an average of 7 teaspoons of added sugar daily – the equivalent of a candy bar. Additionally, according to the American Academy of Pediatrics, excess sugar consumption can lead to an increased risk of obesity and type 2 diabetes.

“Small children have small stomachs,” said Courtney Hines, a nutritionist for KinderCare Learning Centers, which care for more than 165,000 children around the country every day. “You want them to fill up on nutrient-dense foods, not empty calories in the form of added sugar. When children consume lots of sugar, their palates get used to overly sweet flavors. They may not accept other, less sugary flavors or learn to appreciate the natural sweetness of a piece of fresh fruit.”

The American Academy of Pediatrics recommends against the consumption of added sugar for children under the age of 2. Children ages 2-18 should aim for less than 25 grams, or 6 teaspoons, of added sugar per day.

For families that want to cut down on the amount of added sugar in their diets, Hines recommends cooking more at home, relying less on processed, packaged foods and serving only water or milk for beverages.

Consider these low-sugar ideas for meal and snack times to help control the amount of added sugar you and your family consume.

Dip Smart
Herbs, spices, citrus and fresh fruit add flavor without relying on the added sugars found in many popular sauces and dips. Consider making your own low-sugar alternatives at home so your family can still enjoy favorite flavors like these:

• Ranch Dressing – In a bowl, combine mayonnaise, buttermilk, parsley, garlic powder, onion powder, salt and pepper for a kid-tested, nutritionist-approved take on a favorite dip. Serve over salad or as vegetable dip.
• Honey Mustard – Popular on a variety of sandwiches and as a dip or salad dressing, combining plain yogurt with milk, honey and regular or Dijon mustard can create a more family-friendly version.
• Teriyaki Sauce – Perfect for serving with healthier options like lo mein, chicken wraps or fried rice, a homemade version can be created using water, soy sauce, honey, ginger, garlic powder and cornstarch slurry.

Swap Out Syrup
Pancakes are a popular breakfast option at KinderCare centers and in many homes, but even the healthiest whole-grain pancake becomes a plateful of sugar if it’s doused in syrup. Hines recommends these toppings that are sweet and savory without the added sugar:

• Nut butter or seed butter (such as peanut, almond or sun) and banana slices
• Warm fruit compote (mix of warmed berries)
• Applesauce (no-sugar-added variety) and cinnamon
• Nut butter swirled into plain yogurt; mix in 1-2 teaspoons vanilla extract to add a sweet flavor

Snack Sweet
Opting for less added sugar doesn’t mean avoiding sweet snacks altogether. These alternatives can still help satisfy those cravings:

• Applesauce with baked cinnamon pita triangles for dipping
• Toast topped with nut or seed butter, smashed banana and sprinkle of cinnamon
• Frozen fruit smoothies
• Plain yogurt topped with granola, nuts, seeds or fruit
• Apple slices with nut or seed butter

For more ideas to introduce your children to healthy habits from a young age, visit kindercare.com.

When School Is Out, Kids May Be Missing Out On Essential Nutrients

Feeding America® and The Great American Milk Drive makes it easy to pour more milk for local kids in need

(Family Features) More than half of kids 9 and up fall short on essential nutrients they need to grow strong – calcium, vitamin D and potassium. In fact, the Dietary Guidelines for Americans identified them as nutrients of public health concern because many Americans, including kids, are not consuming enough of these nutrients.¹ When school lets out for summer, that risk may be even greater for over 22 million kids who are served by free or reduced-price meal programs during the school year.

For most kids, summertime means months filled with playing in the sun, swimming at the lake or baseball in the park – but for many, the start of summer marks the end of regular access to nutrient-rich foods including basic staples like milk that help their bodies and minds grow strong.

Although some programs like the USDA’s Summer Food Service Program (SFSP) help to deliver meals when school is out, the National School Lunch Program (NSLP) and the School Breakfast Program (SBP) do not reach children during the summer months.

“Milk is the top food source for calcium, vitamin D and potassium – three of the four nutrients kids are most likely missing,” said Dr. Tanya Altmann, best-selling author and nationally recognized pediatrician. “With 9 essential nutrients, including 8 grams of high-quality protein per serving, milk is an easy and affordable way to provide key nutrients to children who might otherwise go without them during the summer months.”  

There is a nationwide need for nutrient-rich milk
Milk is one of the most requested, but least donated items at food banks. That’s because while Americans are generous with canned and dry goods, fresh milk is a lot harder to donate because it’s perishable. On average, food banks are only able to provide the equivalent of less than one gallon per person per year, which is far less than enough to meet the recommended three servings of milk or milk products per day for kids 9 and older.

That’s why, Feeding America® – the nation’s largest domestic hunger relief organization – has partnered with America’s dairy farmers and milk companies to help provide more fresh, nutritious milk to children in need through The Great American Milk Drive.

Since it began, the program has delivered more than 1.5 million gallons – that’s more than 24 million servings – of fresh, nutritious milk to Feeding America’s nationwide network of 200 food banks. More than 46 million Americans – including 12 million children – rely on Feeding America each year and food banks cannot always meet the demand – especially in the summer months, when they are even busier.

“When people think about kids and summer, they think of carefree days spent having fun, but for those whose families struggle with hunger, even basic staples like milk may be missing,” said Andy Wilson, Chief Development Officer at Feeding America. “Our food banks do everything we can to provide nutritious foods to families in need. Thanks to The Great American Milk Drive, many of our food banks are now able to provide more highly-desired milk during the summer months.” 

For as little as $5, you can help deliver a gallon of nutrient-rich milk to children in need in your local community. Visit milklife.com/give to learn more about the need for milk in food banks and how you can help feed a childhood with milk this summer.