Is my child eating too much sugar?

Looking for low-sugar recipe ideas? Check out our low-sugar breakfast recipes and low-sugar snack ideas, then discover our top sugar swaps for your family.

What happens when we eat too much sugar?

Consuming too much sugar on a regular basis means we're eating too many calories, and if we don’t use these calories as fuel, our body will store them as fat. This can lead to weight gain and, if this happens to our children, they may carry the weight into their adolescent and adult years, potentially leading to type-2 diabetes, heart disease and obesity.

Some people believe that diet affects their child's behaviour, and that children are more likely to be hyperactive when they eat too much sugar, making them less likely to concentrate and focus.

This is a hotly debated topic, with many parents saying that what their child eats dramatically affects their behaviour. While there are no published studies to confirm this and even some that dispute it, what we do know is sugar leads to tooth decay, the most common cause of hospital admissions among children aged six to 10 in England. The consequence is that poor dental health can impact school attendance, as well as sleeping, eating, speaking and socialising. Health experts, including the British Dental, Dietetic and Medical Associations all lobbied the government for a sugar tax, which is now in place in the form of the Soft Drinks Industry Levy.

How much ‘free’ sugar should my kids have?

While there is room for a little bit of added sugar in our children’s diets, sugar-laden food and drink should be seen as occasional treats, not the norm. High-sugar foods tend to contain fewer vitamins, minerals and fibre, and they may start to replace the more nutritious foods children need for growth and development.

Maximum amount of daily ‘free’ sugar intake by age group is as follows:

• Four to six years – 19g (5 teaspoons)
• Seven to 10 years – 24g (6 teaspoons)
• From 11 years – 30g (7 teaspoons)

There’s no guideline limit for children under four years of age, but it’s recommended that they avoid sugar-sweetened drinks and foods.

Where are the hidden sugars?

Biscuits, some breakfast cereals, sauces (including pasta sauce), cakes, chocolates, sweets, fizzy drinks, smoothies and fruit juice are all considered to be high in ‘free’ sugars. Almost a quarter of the ‘free’ sugars in our children’s diet come from sugary drinks, not surprising when one single can of regular fizzy drink may contain as much as 9 tsp sugar.

How can I tell if a product is high in sugar?

In order to identify products that are high in sugar, you'll need to become label savvy. The figures you see on a nutrition label represent the total sugar, so this includes the added ‘free’ sugars as well as those that are naturally found in the food.

Here is what to look for:

• High: more than 22.5g of total sugars per 100g
• Low: 5g or less of total sugars per 100g

Drinks are considered high or low in sugar if they fall above or below the following figures:

• High: more than 11.25g of total sugars per 100ml
• Low: 2.5g or less of total sugars per 100ml

If the amounts of sugars per 100g/100ml are between these figures, that's regarded as a medium level.

Simple sugar swaps

• Swap high-sugar breakfast cereals for healthier muesli with no added sugar, or opt for wholegrain toast, plain yogurt with fruit or porridge with berries. Make sure you read labels closely, as some breakfast cereals position themselves as high-fibre and healthy, yet contain significant levels of sugar.
• Instead of cakes, pastries, biscuits and sweets, snack on unsalted nuts, breadsticks, fruit and veg sticks, or oat cakes topped with a small amount of peanut butter, sliced banana, cheese or hummus.
• Rather than fizzy drinks, try sparkling water mixed with a small amount of unsweetened fruit juice. Alternatively, blend some fruit, ice and milk to make a smoothie, although smoothies should also be limited because blended fruits are a source of ‘free’ sugar. Although they do contribute to your five-a-day and your vitamin and mineral intake.
• Try one of our sugar-free bakes. For another dessert option, try plain yogurt topped with berries or fruit salad.
• Be a role model – children tend to copy behaviour, so if they see you eating a healthy diet, they will too.

Remember, the advice isn’t to restrict sugar as demonising one ingredient isn’t helpful. We should instead encourage our children to make healthier choices, eat more fruit and vegetables and choose wholegrain options to increase their fibre intake. Being active is also key and encouraging different sports and activities is just as important as eating a healthy diet.

Next, try:

Healthy diet for young children, school children and adolescents.

Curious about quitting sugar or finding alternative sweet substitutes? Find out all you need to know about sugar in our expert guides.

This article was reviewed on 20 May 2024 by Kerry Torrens.

Kerry Torrens BSc (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of both the Guild of Food Writers and the Guild of Health Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications.

Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.

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