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SUGAR
 

Why Bother? Why should we reduce (or even eliminate) sugar from our diets? High concentrations of sugar greatly increases tooth decay, usually resulting in a high monetary cost as well as physical deterioration. Refined sugar consumed over the course of a lifetime has been linked to heart disease, diabetes, stomach problems, hardening of the arteries, depression, and other serious illnesses. The Tidewater Detention Homes (a juvenile detention facility) found that by significantly reducing just the amount of sugar in adolescents' diets, the rate of antisocial behavior dropped 44%. They also found that there were 82% fewer assault incidents, 77% fewer theft incidents, and 55% fewer incidents of refusal to obey requests!

Obesity in children has risen dramatically over the past fifty years, and this coincides directly with an increase in the use of refined sugars in prepared foods (many breakfast cereals have a sugar content of 30 per cent or more). The typical North American consumes an average of 125 pounds of refined sugar per year. In order to consume the equivalent of 8 ounces of refined sugar, a person would have to eat 32 apples. Clearly, our bodies were not intended to metabolize such high sugar concentrations. Refined sugar adds empty calories to your child's body, not nutrients. In fact it actually robs vital minerals and B-vitamins as it is metabolized. Once you realize how much children like these sugar-free foods, you will also realize how easy it is to start changing your own eating habits and those of your entire family. Your family will crave sugar much less frequently and enjoy naturally sweetened foods that are not only delicious but nutrient-rich.

Although you may feel that you cannot completely eliminate refined sugar from your child's diet, the important thing is that you take control of the amount eaten. You won't have to buy any expensive equipment or spend hours in the kitchen to get immediate results. Make a few small changes at first, perhaps being sure that midmorning and mid-afternoon snacks are sugar free. Make a concerted effort to ignore the avalanche of brand name advertising that has influenced your food buying patterns. There are many easy recipes for naturally sweetened foods that your family will enjoy. There are an ever increasing number of naturally sweetened products that are prepackaged and ready to use, available in supermarkets and health food stores. These products include everything from toaster pastries and breakfast cereals to snack bars, cookies, and vitamins.

Start As Young As Possible

The earlier you introduce naturally sweetened foods into your child's life, the more likely they are to readily accept them. Research has shown that children who eat low sugar foods as babies do not develop as intense a sweet tooth. Of course, as your child grows older they are exposed to social situations where it becomes more difficult to control their sugar intake. Be patient. Your creativity and understanding can result in the successful limitations of sugar throughout childhood. If your child is older and already accustomed to traditionally sugared foods, introduce new "sugarless" foods gradually. Emphasize their taste, not their newness.

More About Sugar

Refined sugar is SUCROSE, which is the most cavity producing type of sugar because of the specific way that it is metabolized by decay causing bacteria. In addition, the bond that holds together the molecules of glucose and fructose (that make up sucrose) happens to make a special promoter of tooth decay.

Sucrose is the type of sugar most commonly found in traditionally sweetened foods. On ingredient lists, sucrose is called sugar, confectioners' sugar, corn syrup, and other "syrups." FRUCTOSE is the sugar found naturally in fruits. It is easier to digest than sucrose because it does not need insulin in order to get into the liver and other cells, as sucrose does. Fructose is 70 per cent sweeter than sucrose, so it takes fewer calories to achieve the same sweetness.

Beware of Other Sugars

Although Honey, Molasses, Brown sugar, and Maple Syrup are considered by many people to be "less refined", they are highly concentrated forms of simple sugars (close to 100 per cent sugar) and as such will not be included in the following recipes.

Artificial Sweeteners

Artificial sweeteners have been variously linked to health problems. Although some of these findings are disputable, it is always best to take the safe route for your family. More importantly, artificial sweeteners are not needed in a healthy diet. Wouldn't you prefer your child to eat a muffin sweetened with apple juice instead of saccharin? Artificial sweeteners, like refined sugar, offer no nutrients and do not belong in most peoples� diets.

Brown Bag Lunches For Kids

Even when we can't be with them, we want our children to eat nutritious foods. The problem is that when children are at school, we aren't there to help make the meal enticing and interesting. What can be done to prevent your child from ignoring or tossing out the lunch and snack you packed?

You can succeed in packing taste, nutrition, and convenience! One of the keys is to emphasize variety. Keep a varied supply of healthy whole grain breads, cheeses, fruits, vegetables, and meats in your refrigerator and freezer to give your child a good variety of meals. Moving toward more variety is healthier as well as being more interesting to your child. Variety also helps many children remain receptive to trying new foods as they get older. Most children of any age love to find a surprise in their lunch! Try putting a funny sticker, a photo, picture, or even just a happy face in toddler lunches to help perk up their interest. Older children enjoy a simple note reminding them that you are thinking about them. Simple is best; you don't want the note to distract from the lunch, but to enhance it!

Vegetables - Keep plenty of fresh vegetables prepared in your refrigerator. Carrot sticks will store well in a container of water in your refrigerator. Cut-up broccoli florets will store well in an airtight bag for about two weeks. Keep a clean cucumber on hand, and slice off a thick piece as a lunch box supplement. Teethers in particular like to chew on a nice cold piece of cucumber, especially in the summer. I call it Toddler Watermelon!

Cheese - Vary not only the kind of cheese but also the form to keep interest high. Use spreads on cracker I sandwiches," provide string cheese sticks which toddlers seem to love, send small cups or baggies of grated cheese, pack wrapped slices of American cheese or small squares of mild cheddar, or spread cream cheese on a whole grain bagel.

Meats - Dice up toddler-safe sized chunks of low sodium ham. Store them in an airtight container in the freezer, and simply pour a portion as you need it into a sealable container to send in lunches. It will thaw safely by lunch time. Roll up meat and bologna slices with or without cheese in the middle. Send a roll or two to school in a baggy. Toss tuna with grated cheese and carrot for an inviting, colorful treat.

Fruits - Send fresh whole fruit to be peeled or cut up by a teacher, if your child isn't old enough. Individual sealed cups of unsweetened applesauce are readily available in grocery stores, or prepare your own. Individual servings (packets or small boxes) of raisins and/or dried fruit make a welcome, nutritious snack. Cut up a variety of fresh fruits and send mixed fruit cups in sealable containers. These are also available in pre-pack cans in grocery stores, but many have added sugar, so read the labels carefully.

Breads - Try whole grain low-salt crackers, plain or spread with cheese or peanut butter. Most bagels, English muffins, and pita bread are now available in whole grain form. Send a whole grain muffin. Vary the type of grain in the bread often, if your child likes several kinds. Many toddlers prefer oatmeal bread.

Recommended Common Ingredients:

LOW-SODIUM BAKING POWDER is generally used at 1.5 times the amount of regular baking powder, so adjust the level accordingly if you use the regular baking powder in these recipes.

WHOLE WHEAT FLOUR is rich in B-vitamins and protein. White flour is produced by a bleaching process that removes most of it's essential nutrients. You may also wish to use stone ground corn meal, barley, oat, rice and soy flours as nice nutritional additions.

FROZEN JUICE CONCENTRATES

These are the most commonly used types are apple juice, orange and white grape juice concentrates. Make sure that no sugars have been added.

UNSWEETENED FRUIT JUICES

Check the labels carefully for the list of ingredients. Many manufacturers are now calling sucrose a natural sweetener.

WHEAT GERM

This ingredient is readily available in it's toasted form which is still extremely nutritious and may be added to most recipes for great nutritional impact.

FRESH FRUIT

It is nutritious and fiber rich, delicious on its own or in a recipe.

CANNED FRUIT

This should be packed in it's own juice.

VEGETABLE COOKING SPRAY

This helps keep baked food from sticking to the pan

NON-FAT DRY MILK POWDER

It is rich in calcium can be added to breakfast cereals batters and milk beverages.

CAROB

This is a substitute for cocoa and chocolate without the caffeine or sugar.

SUSAN WATSON, author of "Sugar-free Toddlers" (available in better bookstores everywhere)