Sugar in your child's diet
Sugar is a natural part of many foods, but knowing where it comes from can help you make healthier choices for your family.
Natural sugars are found in whole fruits, vegetables, and dairy products. These come with essential nutrients and are processed by the body more slowly, providing steady energy without sudden spikes in blood sugar.
Free sugars are sugars released during processing, like in smoothies or fruit juices. When fruits and vegetables are blended or juiced, their cell walls break down, and the sugars are absorbed quickly by the body, causing a quick rise in energy and blood sugar, similar to sugary snacks or fizzy drinks.
To keep your child's diet healthy, try to limit foods and drinks with added or free sugars and focus on whole fruits and vegetables.
The maximum recommended daily amounts of sugar are:
- 4 to 6 years old: 19 grams (5 cubes)
- 7 to 10 years old: 24 grams (6 cubes)
- 11 and older: 30 grams (7 cubes)