Tuesday 18th March 2025
A nutritionists low down on sugar for kids and five low-sugar swaps
Dr Alice is bringing a fresh perspective on health and nutrition to the Yeo team. Here is her take on sugar for kids and low sugar swap ideas.
As a parent, navigating feeding your children its not always easy, particularly when it comes to sugar. So, what is the low down on sugar for kids?
It may not come as a surprise that children are eating too much sugar, over twice the recommended amount. Whilst there is no specific limit on sugar for children under the age of 4, it is advised that they should avoid or minimise added sugars. The maximum recommended daily amount of sugar for 4–6-year-olds is 19 g (5 sugar cubes) a day.
Sugar on its own is not a necessary part of our diets and doesn’t add much nutritional value beyond simple calories. We know that too much sugar is bad for children’s health and can have long-term consequences. Limiting sugar is also important for children’s dental health. However, whilst it is easy to demonise sugar, it is also worth recognising that food is also there for enjoyment and sugar can be a part of a balanced and healthy diet, albeit in moderation.
The term added sugars can be confusing, added sugars are sugars that are added to food or drinks, as well as sugars found naturally in things like honey, syrups and juice. Natural sugars, however, are different and refer to the sugars that naturally occur in foods such as whole fruit, vegetables, milk and natural yogurt, and there is no need to cut down on these types of sugars.
In the early stages of weaning and for smaller children under the age of 2, it is helpful to avoid added sugars where possible. In general, babies prefer sweet tastes. So to avoid a preference for sweet foods and to encourage acceptance of a diversity of flavours, avoiding too much sugar and incorporating a range of tastes, including bitter vegetables, can really help.
That is why Little Yeos No Added Sugar range is perfect for those early years to support little ones who are learning those important new skills and are developing their taste. The yogurts are made with natural and organic ingredients and carefully selected fruits to give a mild but delicious flavour.
As children get older, it can be more challenging to avoid sugar, but as parents, we can help support them to navigate healthy food choices and show them that foods don’t need to be feared. Enjoying occasional sweet foods is part of childhood and making special memories of birthdays and celebrations.
If you are looking at ways to reduce sugar in your children’s diet, check out these lower-sugar swaps below for some inspiration.
5 low sugar swaps and tips
Breakfast swap - Breakfast cereals are often a source of added sugars, so opt for oats to make porridge and baby Bircher or wheat biscuits. You can then add your own sweetness by adding fruit, yogurt like Little Yeos No-Added-Sugar yogurts.
Baking swap - Use naturally sweet foods like ripe bananas and dates to sweeten bakes. See our recipe for no-added-sugar banana and blueberry mini muffins.
Drink swap - Avoid fruit juice and fizzy drinks. Instead, opt for milk or water. You can even flavour your own water with frozen berries or cucumber and lemon.
Toast topping swap - Toast is often a hit with children, but instead of sugary toppings like jam or chocolate spread, try lower-sugar options such as chia jam or nut butter. These toppings also contain fibre and healthy fats.
Pudding swap - Swap sugary puddings for lower sugar yogurts like Little Yeos No Added Sugar yogurts and fruit.
Check out our recipes for more inspiration.
