5 tips to eliminate sugar in your children’s diet

I have two beautiful children, with a lot of energy and joy without limits. My only son was having some behavioral difficulties, I suspected some food allergies so we had him tested and we are now a gluten free home.

Obviously with me being a Sugar Mama and doing 7-day sugar cleanses with my clients, we are now a gluten and sugar free family. This journey of finding alternative foods for the usual social event, birthday party, holiday gathering, school outing, can be a challenging endeavor.

I assure you that with a little meal planning and healthy conversations with your children, all of this can be achieved.

Here are some tips to help you eliminate sugar from your children’s diet:

1. Eating in Libra:

Every time you eat, make sure you have protein, fat, and complex carbohydrates. The carbohydrates in my book are vegetables and no more than 2-3 servings of fruit a day. An example of a balanced snack could be;

Almond butter, 1/2 apple

Organic goat cheese, blueberries and 1 slice of turkey without nitrates.

Hummus and Vegetable Sticks and Chicken Thigh

When you eat in balance you will control your blood sugar and insulin levels. This will control cravings, mood swings, improve behaviors and brain productivity for better learning.

2. Eat a balanced breakfast and ditch the sugary cereal:

When it comes to sugar, breakfast cereals are a key offender, with two-thirds of the top 100 ranked as “high sugar.” Understand that 4 grams of carbohydrates equals 1 teaspoon of sugar.

Alternatively, swap your cereal for protein in the morning. Fantastic ideas for breakfast are:

A. Eggs, sweet potato sautéed in coconut oil, spinach sautéed in coconut oil.

B. Green Smoothie: kale, blueberries, banana, organic yogurt, and hemp seeds.

C. Gluten free oatmeal, sliced ​​almonds, hemp seeds, chia seeds, berries or sliced ​​apples with vanilla coconut milk and stevia to taste.

3. Become a tag detective:

Adding white sugar to our foods is not the only way to get sugar into our diet. Most of the sugar we consume is found in pre-packaged foods (including cold cuts, condiments, yogurts, bread, crackers), which means the only way to know is to read the labels.

Note the many names for sugar. Some are: maltodextrin, corn sweetener, corn syrup, cane juice, dextrin, any word ending in “ose”, any word ending in “tol”, which is a sugar alcohol. Stevia would be an acceptable sweetener without raising blood sugar levels.

4. Hydrate naturally:

From vitamin water to fizzy drinks to fancy syrup-sweetened lattes to sugary cocktails, beverages are just as guilty of sneaking in sugar, with numerous studies linking sugar-sweetened beverages to obesity.

Beware of drinks that say they are sugar free. They may have replaced artificial sweeteners that will disrupt our hormones and cause damage to our cells. Many of these artificially sweetened beverages will trigger cravings even though they don’t have calories.

Healthy drink options are: pure filtered water, coconut water, herbal teas, sparkling water, cultured whey water, kombucha.

I will put a gallon of water in a glass container with a spout and fill it with cucumbers, berries, sliced ​​apples and fresh herbs like mint, ginger, etc. This is a refreshing way to enjoy drinks.

5. Commit to Loving Upgrades for your favorite foods.

Incorporate the above elements for a week and notice the changes in your body, mood and energy. You will be surprised how your children will respond better. It is not about eliminating or avoiding, but about displacing the foods that do not serve you and adding the foods that do serve you and you love. You will find that your children will want the most nutrient-dense foods.

Do a pantry clean-out by donating items from your pantry that don’t work for you. If you need more help in this area, hire a health coach to do the purging for you and support you in choosing healthy replacements.

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