Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
Today, together with nutritionist Sofia Shpak, we will find out how dangerous excess sugar is and offer options for sweets that will not harm you.
Excessive consumption of sugar can cause obesity in children and the appearance of early caries. In addition, by consuming a lot of sweets, the child will not receive enough proteins, fats and carbohydrates. With a complete diet, there is no need to consume additional sugar, the brain can get the necessary energy not only from sugar.
As for the norms, it is not recommended for children under 2 years of age to consume sugar at all, and after this age the amount should not exceed 10% of the daily calorie intake. Even better for health is to reduce sugar consumption to 5%, which is about ~ 25 g per day or 5 teaspoons.
There are two types of sugar - natural and added. Added sugar is found in candies, pastries, cakes, and pastries. This is hidden sugar: honey, molasses, syrups, fruit juices, caramel, malt and any sweet concentrates. Natural sugar is found in fruits, dried fruits, and dairy products. It can be part of a child's healthy diet. In addition, fruits and dried fruits contain fiber, which prevents the rapid absorption of sugar.
For parents whose children love sweets, there are important tips:
- Do not stock up on sweets at home, use the moment to go for a walk with your child and enjoy yourself. a treat together and with benefit (physical activity will make it possible to use up excess calories).
- Don't make it a habit to end every meal with sweets.
- Do not use sweets as a reward, do not leave without sweets to punish.
- Read the composition of the products on the labels: choose the product of the brand with less sugar.
- Remember the hidden sugar in juices, dairy products, baby food (cereals, muesli, yogurts, cottage cheese). Read labels carefully.
Often, children choose sugary sodas over plain water to quench their thirst. This can negatively affect the water balance: the child becomes inattentive, irritable, physical and intellectual activity decreases, and fatigue appears. Therefore, it is important to provide the child with access to drinking water. Water in a prominent place at home, in a bottle with you on the road or at school.
If you want juice, then use freshly squeezed fruit juice without sugar, and if you like bubbles, just dilute it a little with table soda water. You can also cook sugar-free concoction or fruit compote from sweet fruits.
Our brain needs glucose for its functioning, but this sugar should be obtained from vegetables and fruits, not from sweet tea. Instead, added sugar can lead to obesity and heart problems in adulthood.
🍏 Apple chips
apple
cinnamon
A step-by-step recipe for making apple chips at home
Cut the apple into thin, very thin slices. Thinly slicing is very important. Place the apples on a parchment-lined baking sheet. Important: apples must be laid out in one layer.
Put in the oven heated to 80 degrees. Dry for about 1-1.5 hours, depending on which chips you want: crispy or softer.
Take out the apples, sprinkle with cinnamon.
#IevgenKlopotenko #Klopotenko #childrensgoodies #chips #applechips #unicef #unicefukraine #ukraine
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👩‍🍳 I recommend looking at my other recipes:
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✔ Ukrainian dishes: • Українські страви | Ст...
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