Cutting Down Sugary Drinks and Junk Food

Most children do not get too much sugar from the food on their plate. They get it from what they drink and what they snack on between meals. That is good news, because those are the easiest things to change.

How much sugar can a child have in a day?

The NHS sets daily limits for free sugars, which means sugar added to food and drink plus the sugar in honey, syrups and fruit juice:

• Ages 4 to 6: no more than 19 grams a day, about 5 sugar cubes.
• Ages 7 to 10: no more than 24 grams a day, about 6 sugar cubes.
• Adults: no more than 30 grams a day, about 7 sugar cubes.

WHO puts it another way, advising that free sugars stay below 10% of daily energy, roughly 50 grams for an adult eating 2000 calories, and says going further to 5% or less may bring extra benefits.

What counts as a sugary drink?

The CDC includes regular fizzy drinks, fruit drinks, sports drinks, energy drinks and sweetened waters, along with sweetened coffee and tea. The amounts add up fast. The CDC gives these examples for a 12-ounce serving, roughly a standard can:

• Regular soda: about 10 teaspoons of sugar and 155 calories.
• Fruit juice drink: about 10 teaspoons and 186 calories.
• Energy drink: about 9 teaspoons and 162 calories.
• Plain water: no sugar and no calories.

One can of soda can use up a whole day's sugar allowance for a seven-year-old.

Why does it matter?

The NHS says eating too much sugar can cause weight gain and tooth decay, and that being overweight raises the risk of conditions including heart disease, type 2 diabetes and some cancers. The CDC reports that adults who often drink sugary drinks are more likely to have weight gain, obesity, type 2 diabetes, heart disease, cavities and gout. WHO advises limiting sugar-sweetened drinks and energy-dense foods as part of preventing childhood obesity.

Where does children's sugar actually come from?

The NHS points to sweets, cakes, biscuits, chocolate, some fizzy drinks and juice drinks, sugared breakfast cereals and flavoured yoghurts. Juice is not a free pass: the NHS advises limiting fruit juice and smoothies together to no more than 150 ml a day.

How do I cut down without a daily fight?

Change the default rather than banning things outright:

• Make water the house drink. The NHS advises swapping sugary fizzy drinks and squash for water, lower-fat milk, or sugar-free and no-added-sugar drinks.
• Make water more interesting. The CDC suggests adding berries or slices of lemon, lime or cucumber.
• Keep plain milk in the fridge. The CDC names plain, unsweetened milk as a drink that brings useful nutrients.
• Do not stock what you do not want eaten. If fizzy drinks and biscuits are not in the house, they become occasional treats instead of daily habits.
• Swap the snack, not the whole routine. Fruit, plain yoghurt, roasted chana, boiled eggs or plain popcorn fill the same gap after school.
• Read labels. Many drinks marketed for children, including juice drinks and flavoured milks, carry as much sugar as a fizzy drink.

Is "sugar-free" the answer?

Sugar-free and no-added-sugar drinks are listed by the NHS as a step down from sugary ones. They are a useful bridge, but water remains the everyday drink, and it costs nothing.

When to see a doctor

See a health worker or dentist if your child:

• Has tooth pain, dark spots on teeth, or bleeding gums.
• Is gaining weight quickly, or crossing upwards through lines on the growth chart.
• Is not gaining weight or is losing weight.
• Fills up on drinks and then refuses meals most days.
• Is always tired or unable to concentrate at school.

Do not start a child on a weight-loss diet on your own. If a child collapses, is very drowsy, or has severe stomach pain and repeated vomiting, call Rescue 1122 where available, or go to the nearest hospital emergency department.