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Ask the Expert
Barbara Ruhs, MS, RD
Q: We all know that sugar is unhealthy, but kids love it. Any tips on how to keep sugar consumption to a minimum?
A: Yes, most people agree that birthday cake, cookies and cupcakes should be consumed in moderation. Problems arise when children eat these treats in place of meals. And when these treats are offered as a reward, a child might learn to ignore hunger cues. The trick to managing sugar intake is to keep snacks in the house that offer some nutritional qualities. Next time you're at the grocery store, let nutritional labels be your guide. Look for foods with qualities such as: four or more grams of fiber; enriched with 5% or more of vitamins and minerals; or contains less than 10% of total calories from sugar. Graham crackers, fortified cereals, fig newtons, yogurt, ice cream, and some fruit juices fit the bill. Foods such as yogurt and real fruit juices have naturally occurring sugar and can be included in the diet daily when offered with a variety of other foods, including whole grain breads and pastas, lean proteins, and fruits and vegetables. But choosing the right snacks is only part of the challenge. Portion size is another factor. Even a child who eats the most healthful foods will gain weight if too much is consumed.
Nutritionist Barbara Ruhs, MS, RD, is a licensed registered dietitian, and owner of Neighborhood Nutrition (an education company and private-practice) in Cambridge, Massachusetts. She is also the campus nutritionist at Harvard Business School and University Health Services at Harvard University.
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