In their book “Kinderernährung – Expertenwissen für den Alltag” (German only), Swiss nutrition experts Dr George Marx and Andrea Mathis give a comprehensive overview of the wide-ranging and often controversial topic of child nutrition. We translated a selection of their insights and publish their findings on this blog to make them available to a wider audience. Please find the links to further posts of this series at the end of this contribution.

Most people consume sugar every day without being aware of it – since it is found not only in sweets but also in sauces, sweetened drinks and fruit juices, ketchup or frozen pizza. There are more and more artificial sweeteners, light products and sugar alternatives – yet nonetheless, sugar consumption has steadily increased in recent years. The World Health Organization (WHO) is urgently calling for a change to the addition of sugar in food and research is investigating the question of the perfect, calorie-free sugar substitute, a super sugar, which is equivalent to the original but safe.

 

Photo: Nadja Lenherr

Photo: Nadja Lenherr

Sugar Reduction in Beverages

(1 sugar cube = 4 g sugar)

QuantityProductSugarAlternative tip
100 mlUnsweetened fruit juice12 gMix 1:2 or 1:3 with water
→ 50–70% less sugar
100 mlFruit juice spritzer, unsweetened, 60% juice/40% water7.2 gMix 1:2 with water
→ 50% less sugar
100 mlFruit nectar10 gMix 1:2 with water
→ 50% less sugar
100 mlSweetened drinks, soft drinks9.5 gMix 1:2 with water
→ 50% less sugar
100 mlSweetened iced tea7.5 g500 ml tea, lemon juice, 1 tbsp. honey, 2 tbsp. apple juice, chill
→ 70% less sugar or
Mix 1:2 with water
→ 50% less sugar
100 mlSyrup, diluted 1:512 gFlavor water with fresh mint or lemon balm leaves and a few squeezes of fresh lemon or orange juice
→ 100% less sugar

 

Sugar Reduction in Breakfast Foods

QuantityProductSugarAlternative tip
100 gPreserves, jelly60 gHomemade preserves with gelling agent
2 parts fruit + 1 part sugar
→ 50% less sugar
100 gBreakfast cereals for children10–60 gThere are products with less sugar that also taste good!
100 gFruit muesli10–25 gMake muesli yourself with sunflower seeds, coconut chips, flaxseed, oat flakes, spelt flakes, cornflakes without sugar
→ 80% less sugar
100 gChocolate nut spread50–60 gHomemade chocolate nut spread
→ 70–80% less sugar

 

Sugar Reduction in Dairy Products

QuantityProductSugarAlternative tip
100 gFruit yoghurt9–18 gMix with an equal amount of plain yoghurt
→ 40% less sugar or
Make fruit yoghurt yourself with 2 parts plain yoghurt + 1 part pureed seasonal fruit
→ 50–70% less sugar
100 gChocolate milk10 gMix with an equal amount of milk
→ 30% less sugar or
Make your own chocolate milk with 180 ml milk, 2 tsp. pure cocoa powder, 1 tsp. sugar
→ approx. 30% less sugar

 

Please feel free to download this tasty, healthy and easy-to-prepare recipe which will soon be a favorite of your children!

Please check out the other posts of our series here:

 

Source:
Dr. med. George MarxAndrea Mathis, BSc in Nutrition and Dietetics
Kinderernährung – Expertenwissen für den Alltag

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