How to Raise Health-Conscious Children

Humans are drawn to sugar for both psychological and biological reasons. Sugar triggers the release of dopamine associated with the pleasure and reward centers of the brain. Our ancestors developed in a food-scarce environment, therefore, our brain rewards us when we find highly palatable foods and pushes us to consume as much as we can while we can. This intricate reward system is still working in us today (Wiss et al. 2018). Around 75 percent of Americans could be classified as addicted to sugar. The more sugar we consume the more we want. While it's natural to want to share this enjoyable substance with children, it's crucial to prioritize their ability to establish healthy boundaries with sugar. There are two main reasons why we need to shift our children away from sugar as a staple in their diets.

Source: Foodie Factor/Pexels

1. Humans do not need dietary sugar.

Most people think that sugar in moderation is a good thing. Many would be surprised to learn that we do not need any added sugars in our diet. While naturally occurring, sugars found in fruits and some vegetables are beneficial, processed white sugar added to many treats lacks nutritional value. The Dietary Guidelines for 2020-2025 recommend that sugar should be avoided for children under 2 years of age completely and should only be used sparingly thereafter.

1. The Risks Outweigh the Rewards

Excessive consumption of refined sugars poses significant health risks, including obesity, cardiovascular disease, type 2 diabetes, and cancer in children. Children today are exposed to unprecedented levels of sugar. The only benefit is the short-term pleasure and appeasement it provides to children, while the risks are long-term and life-threatening. Excessive sugar also depresses children’s immune system making them more susceptible to illness. Furthermore, many of the food battles parents face revolve around children wanting sweets instead of the foods they need to thrive. This makes parenting harder than it should be. We can set our children up for success and avoiding excess sugar is a mandatory step.

I have seen the benefits of avoiding sugar in my life. I ended my love affair with candy 18 years ago. My husband suffered from severe eczema and allergies as a child and into adulthood while I suffered from painful cycles and constipation as a kid. Of my five children, none of them have ever had ear infections, they don’t suffer from any allergies, asthma, or skin conditions. I do many things to improve their health, but I am confident that minimizing sugars in their diets is making a huge impact.

To address this issue and protect children's health, parents can adopt the following strategies:

1. Be willing to stand out.

Giving candy and sweets to children is such a staple in our society that any hint that you may not want to participate in this norm is met with disdain and confusion. Parents must prioritize their children's health over cultural expectations regarding candy consumption. It will not be easy if you struggle with managing sweets, but it is worth it. I believe you can do it.

Source: Kampus Production/Pexels

1. Model good eating habits.

It would be impossible to expect children to have the discipline to make good food choices when we do not.

Avoid making sweets constantly available in the home.

Don’t treat sweets as better than other foods. Celebrate the many benefits and tastes of healthier options. Add nutritious ingredients to their favorite foods, such as chia seeds to pancake batter.

1. Teach them how to be disciplined for themselves, not just when you are around.
   1. Instead of simply denying my children sweets, I empower them to make informed choices. When they spot enticing candy packaging, I refrain from an immediate "No." Instead, I suggest, "Let's examine the ingredients together. As we read the ingredients, they notice sugar as the primary ingredient, which surprises them since they have been taught to look for nutrient-dense foods. Once we get to the maltodextrin, dextrose, and artificial dyes, my children lose their interest.
   2. Have open discussions about how they feel and listen. Be honest and understanding. Sugar is delicious, don’t hide that. Help them understand why we like it and that the desire is not wrong. Direct them to another goal, which is to improve their health.
   3. Help them notice the tricks in the media and at stores to draw them to sugar. This empowers them and helps them become aware of how the environment is set up to create a repeat customer not to improve their health and well-being. No one wants to feel tricked. This has been a source of many great discussions and intelligent observations over the years. They have even pointed out other advertising tricks that I might have missed.

We have the power to protect our families and parents should start today. No, it is not easy, but who had kids because they thought it was easy?