In my last session with a group of 5 mothers who are transforming their health and their family we had a great conversation about sugar and few were aware of the real harm that sugar can cause to the health of their children and their family. Even brown sugar or demerara are dangerous options and should be used with caution.

The WHO recommendations are based on evidence showing that the amount of sugar ingested is linked to weight gain in adults. In addition, they point out that children who consume more sugary drinks, such as soft drinks, are more likely to become obese than those who have a low consumption of these drinks. The UN agency recalls that most of the sugar currently consumed is "hidden" in processed foods that are not necessarily very sweet, such as ketchup.¹

What is most alarming about children's daily sugar intake? Currently, they consume an average of three times the amount of sugar per day that children consumed 30 years ago. Also, the known side effects of excess sugar are quite surprising: sugar suppresses the immune system; is a direct cause of type 2 diabetes; it creates an addictive response that impairs concentration, cognitive skills, and attention, as well as being a protagonist in the development of childhood obesity.

What common foods and snacks may have hidden sugar that parents may not be aware of?

Unfortunately, there are more products than we can count. You might get frustrated when you start reading labels, but doing so is your best defense to avoiding too much sugar. Some of the most common offenders: ketchup, soda, bread, hazelnut cream, salad dressings, stuffed cookies, granola, yogurt, tomato sauce, and carton juice. Many companies are beginning to recognize that consumers are looking for sugar-free options, so that doesn't mean that all of these foods need to be avoided. There are plenty of salad dressings, cereals and yogurts that are perfectly healthy. The key is to become a detective and read the ingredient lists.

Changing your diet can be difficult, so here are 5 Easy Steps You and Your Family Can Take to Improve Your Nutrition and Reduce Your Sugar Intake:

1- Buy fewer pre-packaged snacks on your next trip to the grocery store. Say goodbye to processed and packaged snacks and hello to whole foods. Fruits and vegetables with spreads like hummus and pesto are great healthy snack alternatives to start with. You can also opt for something sweeter, like these sweet potato brownies, which is a delicious and nutritious snack.

2- Reduce the consumption of juices in boxes and sports drinks. Replace with water. Commercial juices are a great source of sugar, and most children are probably not drinking enough water. If you're having a hard time getting them to drink a lot of water, remember that there are a lot of things that can help boost the flavor. Add lemon, berries, watermelon, cucumber, or a little juice to lightly sweeten. Providing natural sweetness is always a better alternative to off-the-shelf juices. Try home-made juice options, with natural ingredients and no added sugar like this red fruit smoothie.

3- Involve children in the choice of meals with healthy recipe options. If they feel a connection to what they're eating, they're more likely to forget to eat cereal or candy three times a day. You can start slowly, with dinner during the week, or plan a dessert to make on the weekend, like this tropical coconut mango and chia ice cream. It's sweet, colorful and super easy to make.

4- Do your grocery shopping with the kids and a healthy shopping list in hand. Giving them the choice of what goes on their plate and in their lunchbox helps to engage them. And during that process, of course, you can encourage them to choose nutritious foods and snacks, and avoid the candy aisle.

5- Ask for help in the kitchen. If you start as little ones this will be a game, and if your children are older let them know how much you appreciate their help. Let them wash the salad leaves, mix the ingredients, decorate the dishes.

How much sugar is getting into your house?

I hope this post has helped you to make better and healthier choices for you and your family.

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1-http://nacoesunidas.org/com-novas-evidencias-oms-corta-pela-metade-consumo-ideal-de-acucar/