Let’s do the math on decreasing added sugars in children’s diets. According to the Dietary Guidelines for Americans 2015–2020, added sugars should be limited to less than 10 percent of daily calories.¹ For a 2,000-calorie-per-day diet, this means no more than 200 calories, or 50 grams, of added sugars per day. The American Academy of Pediatrics recommends further reducing added sugar intake for children to no more than 25 grams (6 teaspoons) per day. Zero in on these simple steps.

Know Your Labels

Did you know that Nutrition Facts labels now include added sugars? The FDA requires manufacturers to disclose both the total sugar content and the amount of added sugars in a product.² Check the label and see if foods are low or high in added sugars by looking at the % daily value (DV). Be sure you know the conversion of grams to teaspoons.

Conversion Shortcuts

5% DV or less = low in added sugars
20% DV or more = high in added sugars
4 grams = 1 teaspoon
In a 2,000-calorie diet, 10% DV is 50 grams of sugar, or 12 teaspoons.

Learn more about label updates for wise nutrition choices.

Don’t Be Saucy!

Dipping sauces such as ketchup, barbecue, honey mustard, and teriyaki add that zing of flavor kids love, but they also may add surprising amounts of the sweet stuff. Let’s take a look at the difference between the suggested serving sizes for these condiments and the actual amounts children may consume, including the added sugar content for both.

SIMPLE SAUCE COMPARISON

Portion check. Since most condiments have a serving size of 1–2 tablespoons, eyeball them to help keep portions in check. Think of a tablespoon as roughly the size of your thumb.

Find a Better Choice. Compare labels to find the condiments with less added sugar. Keep an eye out for our Better Choice shelf tags as an easy shortcut. Another idea is to opt for regular mustard, salsa, or hummus, which tend to be lower in added sugars, to add the flavor you want.

Be naturally sweet. Start with recipes and meals that have natural sweetness, such as our Supreme Meatball Skewers with Italian Gravy. Rather than sauce from a jar with added sugars, this recipe features carrots, bell peppers, and onions—sautéed to bring out the natural sugars, which combine with tomatoes to create a balance of sweetness and acidity. Or you may choose to roast the veggies before making the sauce to caramelize the natural sugars. Either way, it’s a win!

For the Love of You

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

¹ U.S. Department of Health & Human Services (HHS). A Closer Look Inside Healthy Eating Patterns. 2015-2020 Dietary Guidelines for Americans, 8th ed. November 21, 2016.

² U.S. Food & Drug Administration (FDA). Added Sugars on the New Nutrition Facts Label. March 11, 2020.