We adults can't resist the "sweet temptation", let alone children? However, in the world of nutrition, everything depends on a certain amount. Today, let's talk about how much sugar we can eat in a day and how to make children eat "sweet" healthily! Q: What is added sugar? A: Added sugar refers to the sugars artificially added to food. Common sugars include sucrose, fructose, glucose, fructose syrup, etc. Let's first take a look at the recommendation of the authority: the 2016 edition of the dietary guide for Chinese residents suggests: "control the intake of added sugar. The daily intake should not exceed 50g, preferably less than 25g." According to the World Health Organization's 2015 sugar intake for adults and children, "reduce free sugar intake throughout life. Free sugar intake for adults and children should be reduced to less than 10% of total energy intake. If it can be further reduced to less than 5% of total energy intake, it will bring more benefits to health." Q: What is free sugar? A: It can be understood as adding sugar + sugar in fruit juice. It is more recommended to eat fresh and complete fruit. In other words, the scope of free sugar is broader. Even the sugar content in fresh juice should be controlled. In other words, fresh and complete fruit is more recommended. Sugar only provides pure energy, while fresh fruit not only brings us sweet taste, but also provides all kinds of vitamins, minerals and dietary fiber necessary for human body. For 3-10-year-old babies with moderate activity, the daily intake of free sugar should not exceed 30-50g, preferably less than 15-25g, calculated according to different energy intake levels. Excessive intake of sugar (free sugar) will greatly increase the risk of dental caries, obesity, diabetes and so on. Q: How much sugar are there in sweets and beverages? A: Slightly careless, the intake of sugar will greatly exceed the standard, snacks, yogurt, drinks The sugar content of beverages is generally 10-15g / 100mL, and fruit juice and probiotic beverages are no exception; The amount of sugar added to all kinds of yogurt is often 7-10g / 100ml; Candy is basically 100% sugar; The sugar content of chocolate is also 50-60g / 100g. Snacks are also a great way for children to eat added sugar (free sugar). Excessive or unreasonable snack consumption may increase the risk of obesity and related chronic diseases; Reasonable snack consumption can be a useful supplement to three meals. It is worth mentioning that the latest general rules for nutrition labeling of prepackaged food in national food safety standards (Exposure Draft) in 2021 intends to take the sugar content as the content of compulsory labeling (previously, the sugar content was often included in the total carbohydrate of the label), Therefore, it will be more clear how much sugar is added to the packaged foods containing natural sugar or starch! Q: Is there any practical way to avoid excess sugar intake and make children prefer natural ingredients? A: Try to make their own natural fruit desserts, so that children can participate in food selection and production Instead of buying flavored yogurt with jam, why not choose yogurt without sugar and mix it with blueberries and strawberries? Compared to the rich flavor of fruit flavored milk drinks in supermarkets, do banana milk and mango milk made by their mixers, or fruit and milk made from fruit chips, do not taste better? Some studies have shown that through visual and tactile stimulation, children tend to show greater interest in food. The dietary guide for Chinese children and adolescents also puts forward key recommendations such as "participating in food selection and production and improving food cognition and love". Parents can try to make a fruit platter with their children, give play to the baby's imagination, put out novel shapes with fruit, let the baby love fruits and vegetables in the game, and guide the baby to eat a "Rainbow" diet. Of course, some people may think that a life without drinks and candy is incomplete, but in fact, the focus is on the control of quantity. Don't we still have the share of 15-25g? Leave it to the favorite one! (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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