The beginning of the school year allows for the perfect opportunity to start incorporating in some nutritious foods for your kids to have at lunch. However, it is also important to make sure to read labels to try and avoid items that may have added sugars even if we think they are “healthy.” Jennifer Meyers, MS, RDN, CDCES, BC-ADM, a dietitian, certified diabetes educator and clinical coordinator for the Center for Diabetes Wellness and Prevention located at the RWJBarnabas Health Ambulatory Care Center, shares with us some snacks to watch out for.
Smoothies. Smoothies can be a convenient way to incorporate fruits, vegetables, and other nutritious ingredients into your diet. However, it is essential to be mindful of added sugars and portion sizes, as some commercial smoothies can be high in calories and added sugars. Making your own at home allows you to control the ingredients and balance the nutritional content.
Granola. Granola can be a healthy option when chosen wisely. Look for varieties with whole grains, nuts, seeds, and limited added sugars. Pay attention to portion sizes, as granola can be calorically dense.
Flavored & Frozen Yogurts. Flavored yogurts and frozen yogurts often contain added sugars. Opting for plain, low-fat yogurt and adding your own fruit or toppings can be a healthier choice. Checking the labels can help you make informed decisions about sugar content. Yogurt can also be a great source of calcium and vitamin D which are important micronutrients for growing kids.
Protein Bars & Drinks. Protein bars and drinks can be a convenient source of protein, but it’s important to check their nutritional content. Some may have a long list of ingredients including added sugars. Choose ones with a balance of macronutrients (carbohydrates, protein and fat) and moderate sugar content for a more nutritious option.
Sports Drinks. Sports drinks can be helpful when engaging in intense, prolonged exercise to replenish electrolytes. However, for everyday hydration, water is generally a healthier choice as sports drinks can often contain added sugars and “empty” calories
Cereal. Cereal can be a part of a healthy diet when you choose options with whole grains, lower sugar content, and added nutrients, like fruits or nuts. Similar to granola, be mindful of portion sizes.
Diet Soda. Diet sodas are low in calories, but there are potential health concerns related to artificial sweeteners. Moderation is key, and it’s generally better to focus on drinking water and/or naturally flavored seltzers for your overall health.
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The Dietary Guidelines for Americans recommend consuming no more than 200 calories or up to 10% of your total calories from added sugars. Added sugars are added to foods to sweeten them and will be included in the ingredients. Some added sugars include: agave, syrups, brown, white and raw sugar, dextrose, fructose, glucose, honey, molasses and fruit nectars. As a general rule it may be advised to avoid choosing packaged foods and beverages that list added sugars amongst the first 5 ingredients.
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