The American Heart Association recommends that kids consume no more than 10 teaspoons of sugar each day. That’s the recommendation; what’s the reality? The average child is consuming somewhere between a quarter to a half pound of sugar a day! And many parents may not even realize it.

The Genthert family is making an effort to do better than average. At snack time in their house, sodas, cookies or Twinkies are out of sight, and that’s by design.

“I just wouldn’t buy that because I know that there is, there’s tons of sugar in that, and I don’t think it’s healthy,” Jeannette Genthert says.

Her 8-year-old daughter, Natalie, is well-versed in what she can and cannot have – and why.

“I want to be healthy, and I don’t want any cavities,” Natalie says.

Cavities are just one of the health consequences of too much sugar. Some of the others can be much more serious, according to registered dietician Rachel Brandeis. “Type 2 diabetes, 10 years ago, was never seen in the pediatric population, and now it’s pretty much an epidemic in children. And that is attributable to being overweight, which is caused by excess calories. And too much sugar in your diet can be the big culprit in getting your excess calories,” Brandeis says.

And many of those excess calories are sugar in the foods kids like. Soda has eight teaspoons. Sugary cereals have three to four teaspoons. A cookie can have two to five tablespoons. A piece of frosted cake can have upwards of eight to 10 teaspoons.

Some of those sugar sources are fairly obvious, but what surprised the Gentherts was one of their “healthy” snacks: yogurt. Mrs. Genthert had not realized how much sugar was in one serving.

“40 grams of sugar. That’s a lot of sugar. Here we are – we thought we were eating healthy,” she says.

But even leaving health problems aside, experts say sugar has no nutritional value. It doesn’t fill us up as well as nutrient-dense foods, and it doesn’t keep us feeling full long at all.

“You’re much better off having something that is going to stay with you and give you nutrients other than just calories. And I think that’s the key message for parents is that sugar is empty. It gives you nothing but calories,” Brandeis says.

Still, our love of things sweet is innate. And if left alone, most kids will do what Natalie would like.

“I would probably drink like sodas and frappucinos and cookies and things,” she says.

The issue is balance. A moderate amount of sugar can be a part of a healthy diet. And cutting it out completely could backfire, Brandeis warns.

“You don’t want them to get a little bit older and binge out on sugar or overconsume it because they were denied it for so long. And then all of a sudden they develop this wonderful taste for sugar, and they can’t get enough of it,” she says.

Experts suggest that a good rule of thumb when comparing food labels is 5 grams of sugar is equal to one teaspoon.

Tips for Parents
The U.S. Department of Agriculture (USDA) recommends that children consume no more than 10 teaspoons of added sugar per day. Yet, the agency estimates that the average 6- to 11-year-old actually ingests three times as much refined sugar daily. In fact, consumption of candy – one of the main sources of sugar – has increased by 50% between 1980 and 1995. And over the past 25 years, soft drink consumption has doubled, according to a study published in the Journal of the American Dietetic Association.

As a parent, why should you worry if your child eats a little too much sugar? The Center for Nutrition Policy and Promotion reports that in moderation, sugars have no proven ill effect on health. However, in excessive amounts, sugars contribute empty calories that offer no important nutrients and may lead to obesity. Additionally, eating too much sugar in childhood is a leading contributor to developing dental cavities.

Limiting your child’s sugar intake may not be a simple task, but it’s not impossible. The Montana Dietetic Association offers the following tips for keeping your child’s sweet tooth under control:

■Be sensible about sweets. Forget the good-food, bad-food mentality. Sugar is not a bad or evil food. People are born with a natural liking for sweet foods. Eating healthfully means enjoying some sugar without overdoing it.
■Your child can enjoy some sugar calories. Kids have high-energy needs and can afford some sugar calories. Offer sweets in addition to regular, balanced meals.
■Look for sweets with nutrient value. The natural sweetness of fruits can be a bonus for high-energy snacks. Spread a little peanut butter on banana or apple slices. Put sliced frozen or fresh berries on frozen yogurt or ice cream.
■Go for drinks with kid-power. Keep soda and Kool-Aid as an occasional beverage. Make low-fat milk and 100% juices your everyday choices.
■Offer a wide variety of foods. Your child’s teeth (and his or her body) grow strong when he or she eats foods from all the layers of the Food Guide Pyramid.
■Model moderation with sweets. You can show your child how to enjoy sweet foods without going overboard. Eat a wide variety of foods – and quench your thirst with water, milk or juice first!