Birthday parties, after-school snacks, grandmother’s house—sugar seems to be everywhere our kids turn. While we know too much isn’t good for them, completely restricting sugar isn’t realistic either. So what’s the right balance? Let’s look at what experts recommend and how to make those guidelines work in real life.
The Numbers You Need to Know
According to pediatric health organizations, children under 18 should limit their added sugar intake to less than 25 grams (about 6 teaspoons) per day. That includes sugar in processed foods, desserts, and sweetened drinks – but not the natural sugars found in fruits and plain dairy products. For perspective, a single can of soda often contains more sugar than this daily limit.
Hidden Sources
Some of the biggest sugar culprits aren’t obvious. Many “healthy” foods like yogurt, granola bars, and fruit snacks can be loaded with added sugars. Learning to read labels is key—look for words ending in “ose” (like fructose or glucose) and other terms like corn syrup, honey, or fruit juice concentrate.
Making It Work
The best route is to focus on building healthy habits. Save sugary treats for special occasions rather than making them daily staples. Offer naturally sweet alternatives like fresh fruit for snacks. When choosing packaged foods, compare labels to find lower-sugar options. Most importantly, teach your kids about balance rather than labeling foods as “good” or “bad” – this helps build a healthier relationship with food that will serve them well into adulthood.