Nurturing Healthy Habits: The Impact of Sugar and Additives on Your Child and Healthy Recipe Alternatives

In our previous blog, we explored the importance of balancing sugary treats and making mindful dietary choices to support your child's health and restful sleep. Today, we’ll revisit how sugar and additives affect your child's physical and emotional wellness and provide some nutritious recipes for babies, toddlers, and older children.

The Impact of Sugar and Additives

Refined sugars and artificial additives can have a profound impact on children's sleep, health, and general well-being.

Proverbs 25:27 says, “It is not good to eat much honey,”

highlighting the wisdom of moderation in our dietary choices. High sugar intake causes spikes and crashes in blood sugar levels, leading to bursts of energy followed by fatigue. It can also lead to dental issues, obesity and diabetes. Artificial additives may impact behaviour and developmental health. Additionally, your child may experience the following:

Difficulty Falling Asleep: The stimulant effects of sugar can delay the onset of sleep. A child may find it harder to relax, making it challenging to fall asleep at their usual time.
Disrupted Sleep Patterns: Even if a child falls asleep, high sugar consumption can cause fluctuations in blood sugar levels throughout the night. This can lead to waking up more frequently or experiencing lighter, less restful sleep.
Nightmares or Disturbed Sleep: Some studies suggest that food additives, particularly artificial colours and preservatives, may be linked to disturbed sleep, including more frequent nightmares.
Poor Sleep Quality: Additives like artificial sweeteners and flavour enhancers can overstimulate a child's nervous system, potentially leading to poor sleep quality, with fewer cycles of deep, restorative sleep.
Long-term Sleep Problems: Consistent intake of high levels of sugar and additives may contribute to ongoing sleep issues, which can affect a child's overall health, behaviour, and learning abilities.

Our children's taste buds do not inherently need sugar; however, as we expose them to it over time, their taste buds become accustomed to the sweetness, leading us to believe it's a necessity when, in fact, they can thrive on less sugar.

Understanding Different Sugars

Sugar hides under many names like high-fructose corn syrup, maltodextrin, and sucrose.

Sucrose (commonly known as table sugar), is a type of sugar made up of two simpler sugars, glucose and fructose. Sucrose is widely used as a sweetener in cooking, baking, and processed foods. Sucrose is extracted from sugar cane or sugar beets and is what we typically think of when referring to sugar in its granulated form. Sucrose is also found naturally in many fruits such as bananas, grapes, watermelon, nectarines, peaches, mangoes, and apricots.

Both my children were born with sucrose intolerance, meaning their bodies had a limited quantity of the enzyme needed to break down sucrose. Consuming foods containing sucrose, would result in severe tummy aches. This made school birthdays and sleepovers quite the adventure; imagine trying to explain to friends' mums why their homemade cakes and lollies could turn a simple party into a tummy ache extravaganza! And let’s just say, sleepovers involved a lot of negotiation and creative snack swapping to keep everyone happy and smiling with restful nights.

Reading ingredient lists became crucial in our family because sugar, including its various forms, is hidden in many foods. Today, both my adult children are healthy with strong, beautiful teeth and no fillings! Interestingly, they don’t have a sweet tooth, probably because their early experiences with limited sugar led them to appreciate less sugary foods.

Glucose, a simple sugar and key energy source for the body's cells, is found in fruits like grapes and bananas, vegetables such as sweet potatoes and carrots, and grains like bread and rice. The body quickly absorbs glucose into the bloodstream, where it can be used immediately for energy or stored for future use. Excessive glucose intake can lead to rapid blood sugar spikes, energy fluctuations, dental issues, weight gain, and long-term health risks such as type 2 diabetes.

Similarly, consuming large amounts of fructose, whether from fruit, fruit juice, or other forms of fruit, can contribute to high sugar levels. It's important to monitor how much fruit your child eats daily. Recommended daily fruit intake to support healthy growth and development comes from several key health organisations:

Australian and United States Dietary Guidelines advise about 1 cup of fruit per day for toddlers, 1 to 1.5 cups for preschoolers, 1.5 to 2 cups for school-aged children, and 2 cups for teenagers.
World Health Organisation (WHO) and British Nutrition Foundation (BNF) also endorse these recommendations to ensure children receive a balanced supply of essential nutrients.

Beware of Clever Marketing: The Hidden Dangers in Popular Children's Snacks

In recent years, products like squeeze pack fruit yoghurts and "pea snaps" have gained immense popularity, especially among parents looking for convenient snack options for their children. However, these seemingly healthy products are often loaded with hidden sugars (including maltodextrin), flavour enhancers, anti-caking agents, antioxidants, and stabilisers. The sugar content in these products is often quite high. For example:

Squeeze Pack Fruit Yoghurt: These can contain around 10-15% sugar, depending on the brand and flavour. This means that in a 100g serving, there could be 10-15g of sugar (about 2-3 teaspoons), which is the maximum daily limit suggested by the World Health Organisation for children.

Pea Snaps: While marketed as a savoury snack, some "pea snap" products can still contain around 3-5% sugar, often listed as maltodextrin or other added sugars.

These percentages can add up quickly, especially when children consume these products regularly. It's crucial to check the nutritional information panel and ingredient list to understand how much sugar is in the products you’re buying.

Risks of Artificial Sweeteners

It’s also important to be cautious about chemical sweeteners, often marketed as sugar alternatives. While they may seem like a healthier option, artificial sweeteners have been linked to potential long-term risks, such as disruptions in gut health, increased cravings for sweet foods, and potential impacts on metabolism.

Common artificial sweeteners often found in supermarket products include:

Aspartame (E951)
Sucralose (E955)
Saccharin (E954)
Acesulfame K (Acesulfame Potassium, E950)
Stevia (Steviol Glycosides, E960)
Cyclamate (E952)
Neotame (E961)
Advantame (E969)
Sorbitol (E420)
Xylitol (E967)

These sweeteners can often be found in products like diet soft drinks, sugar-free gums, and low-calorie foods.

Choosing natural alternatives and managing sugar intake provides a healthier path to overall body and mind wellness. Thankfully, many healthy options make it easier to sustain a nutritious family diet (see recipe ideas at the end). This approach reflects biblical values of moderation and making choices that honour God. Proverbs 3:7-8 beautifully connects wise living with health: "Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones."

The Benefits of Homemade Meals: Simple Tips for Busy Families

Homemade food ensures your children get nutritious, wholesome ingredients while allowing you to control what goes into their meals, avoiding unnecessary sugars and additives. Simple, quick recipes can make a big difference to your child’s vitality and development, fostering better eating habits that will last a lifetime. As the saying goes, "The best things in life are homemade," and taking that extra time in the kitchen is a small investment with big rewards for your family.

For busy mums, preparing homecooked meals and snacks might seem daunting, but with a few handy tips, it becomes much more manageable and in the words of Theodore Roosevelt, "Do what you can, with what you have, where you are"

Plan Ahead: Dedicate a bit of time each week to plan your meals and snacks. Create a simple meal plan and shopping list to streamline your grocery trips and make cooking more efficient.
Batch Cook and Freeze: Cook larger quantities of meals and snacks, such as vegetable soups, wholegrain muffins, and fruit salads, then freeze portions for later. This saves time during the week and ensures healthy options are always available, reducing the temptation for unhealthy snacks on busy days.
Prep Ingredients in Advance: Prep ingredients in advance by chopping vegetables, cooking grains, or making sauces to store in the fridge or freezer for quick meal assembly.
Keep It Simple: Focus on quick, easy recipes that require minimal ingredients and preparation time. One-pot dishes, sheet-pan meals, and slow-cooker recipes are perfect for busy schedules.
Involve the Whole Family: Get your partner and children involved in meal preparation by assigning simple tasks like washing vegetables, stirring ingredients, or setting the table. This not only makes meal prep more efficient but also turns it into a valuable family activity that teaches everyone about healthy eating.
Use Healthy Shortcuts: Look for pre-cut vegetables, frozen fruit, and other healthy, (budget friendly) shortcuts that can save time without compromising on nutrition.
Make Snacks Accessible: Prepare healthy snacks in advance and store them in easy-to-reach containers. Fresh fruit, homemade granola bars, and veggie sticks with hummus are great options.
Stay Organised: Keep your kitchen stocked with staples and organise your pantry so you can easily find ingredients and avoid last-minute take-away.

Creating a Healthier Home: Tips for Cutting Back on Sugar

Start with Small Changes

Gradually reduce the number of sugary snacks you keep at home. Replace them with natural, wholesome alternatives like fresh fruits, vegetables, and homemade snacks. You don’t need to overhaul your pantry overnight; small, consistent changes make it easier for children to adapt.

Choose Whole Foods

Opt for whole fruits, nuts, and vegetables instead of processed foods. Whole foods contain natural sugars, fibre, and nutrients that are far more beneficial than the added sugars found in packaged snacks.

Read Labels Carefully

Read the ingredient list and avoid products with added sugars and artificial sweeteners. Instead, go for snacks with minimal, recognisable ingredients.

Swap Sugary Drinks

Replace sugary drinks with water, homemade fruit-infused water, or herbal teas. Diluted fruit juices and smoothies made at home with fresh ingredients can also be great alternatives.

Incorporate Healthy Fats

Healthy fats, like those from avocados, nuts, and seeds, help keep kids fuller for longer and reduce cravings for sugary foods. Try adding nut butters to snacks or using olive oil in meals.

Lead by Example

Kids model their behaviour after their parents. By prioritising healthy eating yourself, you encourage your children to develop those habits naturally. Keep family meals balanced, with lots of vegetables, whole grains, and lean proteins.

Make Healthier Versions of Their Favourites

Instead of taking away all their favourite snacks, make healthier versions at home. For example, swap out sugary cookies for oat cookies with natural sweeteners like mashed bananas or dates.

Be Patient and Persistent

Switching to healthier snacks and meals is a gradual process, especially if children are used to sugary foods. Be patient, offer praise for trying new foods, and keep introducing healthy options consistently.

As we navigate the journey towards better eating, here is a list of books and websites offering "clean eating" recipes that focus on avoiding refined sugars, additives, and using wholesome ingredients:

Books:

"Baby Food Bible" by Julia Tellidis and Lauren Skora – This Australian-authored guide is my personal favourite. It offers a treasure trove of healthy recipes for babies and young children, all grounded in clean eating principles. I love this book because it not only provides nutritious, wholesome recipes but also reflects a deep understanding of the dietary needs of young children. The emphasis on fresh, natural ingredients aligns perfectly with healthy eating, making it a trusted resource for nourishing our families. The Australian perspective and practical advice in this book make it especially relatable and invaluable.

"The Clean Eating Cookbook & Diet" by Rockridge Press – Features a variety of clean eating recipes.

"The Ultimate Clean Eating Cookbook" by Mary Ann Hall – Includes recipes free from refined sugars and additives.

Websites:

EatingWell – Offers a wide range of clean eating recipes and tips for a healthy diet.

Allrecipes – Provides various clean eating recipes that avoid refined sugars and additives.

Minimalist Baker – Features simple, clean eating recipes that are often free from refined sugars and additives.

The Kitchn - Offers clean eating recipes and meal ideas.

Love and Lemons – Provides fresh, clean eating recipes focusing on seasonal produce and wholesome ingredients.

These resources are invaluable for busy mums aiming to embrace healthier eating. With a diverse range of clean eating recipes, you can find practical and delicious ways to nourish your family and streamline your path to a healthier lifestyle.

For further inspiration, I've included a variety of delicious recipes that avoid refined sugars and unhealthy additives.

Baby-Friendly Recipes

Sweet Potato and Apple Purée

Ingredients:

1 medium sweet potato, peeled and cubed
1 apple, peeled, cored, and chopped
1/2 cup water

Instructions:

Steam the sweet potato cubes until tender, about 15 minutes.
Add the chopped apple and steam for an additional 5 minutes.
Blend the sweet potato and apple together with water or milk until smooth. Cool before serving.

Benefits: This naturally sweet mash is rich in vitamins A and C, as well as potassium, which can help regulate sleep cycles and reduce bedtime anxiety.

Banana and Avocado Mash

Ingredients:

1 ripe banana
1/2 ripe avocado

Instructions:

Mash the banana and avocado together until smooth.
Serve immediately for a creamy, nutrient-rich snack.

Baby-Friendly Applesauce

Homemade applesauce is a healthy option for babies as it’s free from preservatives and added sugars.

Ingredients:

4-6 medium apples (such as Granny Smith, Fuji, or Pink Lady)
1/2 cup water
2 tablespoons lemon juice (optional, to taste)
Optional: 1-2 tablespoons honey or maple syrup (for babies over 1 year old, as honey is not recommended for babies under 1 year)

Instructions:

Peel the apples, remove the cores, and cut them into small chunks.
In a large saucepan, combine the apple chunks and water. Cook over medium heat, stirring occasionally, until the apples are soft (about 15-20 minutes).
Once the apples are tender, blend with an immersion blender or a food processor until smooth. You can strain it if needed to ensure a very smooth texture.
Let the applesauce cool before serving. For babies, ensure it's at a suitable temperature and has a smooth texture.

Notes:

No Added Sweeteners: Avoid adding honey or any other sweeteners for babies under 1 year old. Their taste buds and digestion are sensitive, and honey can pose a risk of botulism in infants.
Avoid Lemon Juice for Younger Babies: Lemon juice is optional and should be used sparingly or omitted, especially for babies under 6 months old. It may cause irritation or discomfort.

"He gives food to every creature. His love endures forever." (Psalm 136:25)

Toddler-Friendly Recipes

Veggie-Packed Mini Muffins

Ingredients:

1 cup finely grated carrot
1 cup finely grated zucchini
1 cup wholemeal flour
1/2 teaspoon baking powder
1/4 teaspoon cinnamon
1/2 cup unsweetened applesauce (see recipe in “Baby-Friendly Recipes”)
1 egg

Instructions:

Preheat oven to 180°C (350°F) and line a mini muffin tin with paper liners.
Mix the flour, baking powder, and cinnamon in a bowl.
In another bowl, combine the grated vegetables, applesauce, and egg.
Fold the dry ingredients into the wet mixture until just combined.
Spoon the batter into the muffin tin and bake for 15-20 minutes, or until a toothpick inserted into the centre comes out clean.

Banana Oat Energy Bites

Ingredients:

1 cup rolled oats
2 ripe bananas
1/2 cup unsweetened shredded coconut
2 tablespoons flaxseed meal
1/2 teaspoon vanilla essence

Instructions:

In a bowl, mash the ripe bananas until smooth.
Stir in the rolled oats, shredded coconut, flaxseed meal, and vanilla essence until well combined.
Roll the mixture into small balls, about 2.5 cm in diameter.
Place the balls on a tray or plate and refrigerate until firm, about 30 minutes.

Benefits: These energy bites are naturally sweetened with bananas, providing a quick and healthy snack that satisfies without unnecessary sugars. The oats and flaxseed offer calming, sleep-promoting nutrients like magnesium.

Nutty Banana-Coconut Crumble

Ingredients:

2 ripe bananas, mashed
1/4 cup rolled oats
2 tablespoons almond flour
2 tablespoons unsweetened shredded coconut
1 tablespoon chia seeds
1 teaspoon vanilla essence
1 tablespoon coconut oil, melted
1/4 teaspoon ground cinnamon
1 tablespoon honey (optional, or replace with a natural sweetener like maple syrup)

Instructions:

Preheat oven to 180°C (350°F) and line a small baking dish with baking paper.
Mix the rolled oats, almond flour, shredded coconut, chia seeds, and ground cinnamon in a bowl.
In another bowl, mash the bananas and stir in the vanilla essence, melted coconut oil, and honey (if using).
Combine the banana mixture with the dry ingredients, mixing until the mixture forms clumps.
Spread the mixture evenly in the prepared dish and bake for 15-20 minutes, until golden brown and slightly crisp.
Cool before serving, optionally with yoghurt or fresh fruit.

This Nutty Banana-Coconut Crumble balances natural sweetness with healthy fats and fibre. The oats and chia seeds provide energy, while the bananas offer natural sweetness. It’s a nutritious treat for the whole family.

"Children are a heritage from the Lord, offspring a reward from Him." (Psalm 127:3)

Fruit and Yoghurt Popsicles

Ingredients:

1 cup plain Greek yoghurt
1/2 cup unsweetened fruit puree (such as strawberry, mango, or blueberry – see recipe below)
1 tablespoon honey (optional, for toddlers over 1 year old)

Instructions:

Mix the yoghurt and fruit puree in a bowl.
Spoon the mixture into popsicle moulds.
Insert sticks and freeze for at least 4 hours.

Simple Fruit Puree

Ingredients:

2 cups of fresh or frozen fruit (e.g., berries, mango, peaches)
Optional: 1-2 tablespoons honey or maple syrup (if extra sweetness is desired)

Instructions:

Prepare Fruit: If using fresh fruit, wash and peel. For frozen fruit, thaw it slightly if needed.
Blend: Place the fruit into a blender or food processor. Blend until smooth. If the mixture is too thick, add a little water to reach your desired consistency.
Sweeten (Optional): Taste the puree. If you prefer a sweeter flavour, add honey or maple syrup and blend again until well mixed.
Use or Store: Use the puree immediately for your popsicle recipe or store it in an airtight container in the refrigerator for up to 3 days or freeze for longer storage.

"So whether you eat or drink or whatever you do, do it all for the glory of God." (1 Corinthians 10:31)

Recipes for Older Children

Homemade Granola Bars

Ingredients:

2 cups rolled oats
1/2 cup unsweetened nut butter (such as almond or peanut)
1/4 cup honey or pure maple syrup
1/2 cup dried fruit (such as raisins or cranberries)
1/4 cup chopped nuts (optional)

Instructions:

Preheat oven to 180°C (350°F) and line a 20x20 cm baking pan with baking paper.
In a bowl, mix the oats, dried fruit, and nuts.
Warm the nut butter and honey in a small saucepan until melted and combined.
Pour the nut butter mixture over the oat mixture and stir until well coated.
Press the mixture firmly into the prepared pan and bake for 20 minutes.
Let cool completely before cutting into bars.

"Commit to the Lord whatever you do, and He will establish your plans." (Proverbs 16:3)

Veggie-Loaded Pasta Sauce

Ingredients:

1 tablespoon olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 cup finely chopped carrots
1 cup finely chopped zucchini
1 can (400g) crushed tomatoes
1 teaspoon fresh or dried herbs (i.e. oregano, basil, parsley)
Salt and pepper to taste

Instructions:

Heat olive oil in a large pan over medium heat.
Sauté the onion and garlic until softened. (If I have time, I add the carrots and zucchini at this stage to make a soffrito)
Add the carrots and zucchini, cooking until tender.
Stir in the crushed tomatoes and herbs.
Simmer for 15-20 minutes, and season with salt and pepper.

Soffrito is an Italian cooking base made by gently sautéing finely chopped vegetables, typically onions, carrots, and celery, in olive oil. These ingredients are slowly cooked until soft but not browned, releasing their flavours into the oil. Soffrito forms the flavour foundation for many Italian dishes like soups, stews, risottos, and sauces.

By following these simple guidelines, you can take meaningful steps towards healthier eating for your family.

Until next time, stay blessed, stay sane, and stay beautiful!

With love and laughter,

V.A.