Try This – Want Your Kids to Be Healthy? Limit Their Sugar Intake

It should come as no surprise that a diet rich in sugar can have disastrous consequences on our waistlines, mental health, and overall physical health. 

Right now, the average American (including children) consumes 17 teaspoons of added sugar per day! 

This is really alarming considering that the current Dietary Guidelines for Americans recommend that toddlers and children under the age of two do not consume any food or beverages with added sugar. 

And now, we have even more evidence showcasing the importance of limiting sugar in early childhood. If you have children or care about future generations, you’re going to want to read this. 

Let’s get into it…

Is Added Sugar the Problem We Think It Is?

Yes. 

First of all, shout-out to Dr. Rhonda Patrick for breaking down this research on X (formerly Twitter). 

Sugar rationing was placed on citizens of the UK during World War II. Researchers looked at the impact of these restrictions on adults conceived during and after the rationing to see if there were any positive or negative effects on overall health. 

I’m sure you can imagine that there were some huge benefits that came with sugar restriction. 

Reducing exposure to sugar in utero and during the first two years of a child’s life reduced the risk of developing three of the major chronic diseases and ailments of our time: diabetes, hypertension, and obesity. 

When reducing or limiting sugar, the following reduction in risk occurred:

• 35 percent reduction in diabetes risk 

• 30 percent reduction in obesity risk 

• 20 percent reduction in hypertension risk 

Dr. Patrick explained that limiting sugar intake in utero accounted for many benefits, but the longer children waited until they consumed sugar, the more benefits they experienced in terms of disease risk reduction. 

In fact, reducing sugar exposure within the first two years of life reduced the risk of developing these diseases by up to 36 percent! 

If you want to give your kids a chance, you have to consider limiting added sugars from their diet. 

I know so many people think, what’s the harm in a little added sugar?

Well, this evidence shows us that what we do in childhood sets the foundation for our health later in life. And unfortunately, sugar is addictive, especially for kids. While you might think a little bit of added sugar daily isn’t problematic, this sugar is fundamentally altering kids’ taste buds, making them crave sweeter and sweeter things and reject healthier food choices. 

It’s only natural, though, since we’re genetically programmed to search out sweet foods. But our modern world has made it far too easy to access sweets. I’m not talking about a little bit of added sugar or honey in your beverages or baked goods; I’m talking about the fact that 80 percent of kids’ foods contain added sugar. All the packaged and processed foods they become accustomed to are creating this disastrous outcome. 

So, we have to be the voice of reason for them until they’re old enough to make better choices for themselves. By “we” I mean parents, caregivers, and even policy makers. 

I don’t mean to get political here, but I think that the emphasis on our chronic disease epidemic, including childhood chronic disease with the Make America Healthy Again movement, could be really critical for future generations. I’m all for any movement that focuses on bettering the health of our country, regardless of political affiliation. Why? Because our children are depending on it.  

If you or anyone you know are looking for tips to reduce a child’s sugar intake, here are a few ideas from my sister, Kaya, a nutritionist and mom. 

1. Delay as long as possible. First of all, I know how challenging it can be to feed little ones, especially when they find their favorite foods and are nervous about venturing out. I have a three-year-old and a three-month-old, and my toddler is currently in what people would call a “picky” phase. I give myself a lot of grace, but one thing I did with her—and I will be doing the same for my son—is to delay sugar as long as possible. She didn’t have her first bit of added sugar until she tried cake on her first birthday, and after that, I saved treats like cake and cupcakes for special occasions. For my son, I hope to delay even longer because I see how addictive these treats can be. The longer we wait, the less likely they’ll become addicted to sugar as they grow up. 

2. Do your best when outside of the home. The beauty of home cooking is that we have control over the ingredients we use and the meals our family consumes. However, we can’t always control what happens outside of the house, especially at parties or when they’re at school. I try my best to be a good example at home and provide a variety of foods, and I don’t stress about the times when I can’t control the food options. Not being overbearing has been really beneficial for my child. Because I let her try a variety of foods inside and outside of the home, she’s less likely to overindulge in sugars and treats. 

3. Explain to your children. You might be surprised to find that your children understand so much more than you think. My daughter tried a “healthier” lollipop during Halloween and suddenly wanted more and more lollipops. I sat her down and explained that she does such a great job of taking care of her teeth, and eating too many lollipops is not good for her teeth. Since then, she stopped asking for them. I also explained to her that fruits and vegetables help us poop better, and she’s since been wanting to incorporate more of these foods into her diet. Using language they can understand goes a long way! 

4. How you start the day sets the tone. Breakfast is truly the most important meal of the day, especially for children. I’ve found that when my daughter starts the day with protein, fat, and fiber, she is in so much better spirits than when we start with something sugary. We try to pack a lot of nutrition into something she finds yummy, like a smoothie with frozen berries, avocado, a tiny bit of beef protein, some green powders, and A2 milk. Or if she’s craving pancakes, I’ll whip up some cottage cheese, eggs, and a little bit of oats in a blender and top it with a little bit of maple syrup.

I’ve truly been humbled as a parent in so many ways, especially when it comes to feeding my children, but with a bit of trial and error, I’ve found that taking the extra time to instill better eating habits can have a profound impact and set the stage for long-term health. 


Here’s to your health, 

Dhru Purohit