Candy Craze – The Struggle is Real!

By Laura McCann

Every year it starts in October – first there’s the Halloween candy, then there’s Thanksgiving with all of the pies, then comes Christmas with cookies galore!

Do you get frustrated with all the added sugar your kids are eating? Do you struggle with the temptation of sweets in the house? Being concerned about added sugar in your family’s diet is valid. Eating too much added sugar can increase a person’s risk for weight gain, obesity, type 2 diabetes, and heart disease.

What is added sugar?

Added sugars are any sugars added to foods and beverages in their preparation. They include white sugar, brown sugar, high fructose corn syrup, honey, maple syrup, agave nectar, and other forms of sugar. They do not include the naturally occurring sugars lactose and fructose in milk and fruit, respectively.

How much added sugar is okay?

The Dietary Guidelines for Americans 2015 – 2020 recommend limiting added sugars to less than 10% (ideally less than 5%) of total daily calories. National statistics show that adults and children get an average of 16% of their daily calories from added sugars! Studies describe children who eat more than the recommended limit of added sugar also tend to eat more calories than necessary and fewer nutritious foods like whole grains, fruits, and vegetables, than are recommended.

Things you can do to reduce added sugar intake over the holidays and all year long:

1. National studies show that the majority of added sugar intake comes from sugar sweetened beverages. Other sources include sweet baked goods, dairy treats and sweetened cereals. Avoid buying sugar-sweetened beverages to have in the home. As an alternative, make homemade fruit-infused water or buy sparkling water. Enjoy treats in small amounts once in a while. Look for cereals and granola bars with less than 6 grams of sugar per serving (and note the serving size!).
2. Buy fun non-food items to hand out to trick-or-treaters (stickers, temporary tattoos, glow sticks, or if you’re like my mom who was in the dental field, toothbrushes!).
3. Make a family food policy around sweets – do you restrict treats or allow a candy free-for-all? Will children enjoy one piece of Halloween candy per day? Will you throw candy away after a certain period of time? Every family is different. Parents can guide a family discussion that results in decisions that work best for everyone.
4. Serve fresh seasonal fruits for dessert on holidays. Persimmons and pomegranates are beautiful, special fruits that are available over the holiday season. Or get fancy and try a cardamom citrus salad!
5. Added sugars do not need to be avoided completely; it’s okay to enjoy a sweet treat now and then! Being mindful of how much and how often we indulge is the key to healthy, balanced living.