Healthy Eating
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HEALTHY EATING Children’s behaviour from eating Sugar and your teeth Obesity in children too much sugar Tooth decay is caused by bacteria that feeds on sugar from A record number of primary school children are leaving food and drinks. That bacteria, called plaque, can stick to school severely obese, according to figures from Public Eating too much sugar, even developing what some have your teeth, producing acids that eat through the enamel on Health England. termed ‘sugar addiction’, has several potential physical and your teeth. psychological harmful effects on kids. Data for 2016/2017 showed one in twenty-five 10 to 11 year Crisps and raisins are some of the worst foods that cling to olds were severely obese. That’s more than 22,000 children, Therefore, parents should be concerned if their child your teeth, but a simple chocolate bar can get washed away and the highest level since records began. experiences withdrawal symptoms when they do not naturally with saliva. The faster the food is removed, the less have sugary food for a day or two. Withdrawal symptoms chance it will have to feed bacteria and cause tooth decay. Children with obesity are five times more likely to have for sugar addiction can include mood changes, such as obesity as adults, putting them at risk of diseases including irritability, and physical symptoms, such as tremors or changes Hospital admissions for tooth decay: Type 2 Diabetes, Cancer, Heart and Liver Disease, as well as in activity level, such as your child becoming more overactive, associated Mental Health conditions. or lethargic than usual. Year Age 0 Age 1-4 Age 5-9 2012-13 2 8,423 24,894 Some of the Mental Health conditions involved with Diabetes Psychological harmful effects of eating too much sugar, for are; Depression, Anxiety, Post-traumatic Stress Disorder example, eating sweets on a daily basis, showed a clear link 2013-14 2 8,857 25,965 (PTSD), and Night Eating Syndrome. in ten year olds and violence later in life. Research found that 2014-15 3 9,480 26,708 They could also experience bullying from from being obese of those who committed violent crimes, nearly 70% ate 2015-16 3 8,800 25,875 sweets every day as children, compared to 42% who did not which could lead to feelings of insecurity and low self- Lunch Boxes go onto commit violent crimes. This was related to parents 2016-17 1 8,281 25,923 esteem/confidence. using sweets to control their children’s behaviour. 2017-18 2 7,666 26,111 Tips to reduce the mount of sugar in lunch boxes: Low Sugar High Sugar Fruit - best choices include fresh or Best left out of lunch boxes are dried tinned fruit. Dried fruit is sticky and high fruit bars and ‘straps’, which are very in sugar, so have it occasionally. high in sugar, low in fibre and stick to Veg - try vegetable sticks with dip or a children’s teeth causing tooth decay. small container with mixed vegetables Packets of crisps are best left for such as cherry tomatoes, carrot sticks, parties and special occassions. capsicum and cucumber. Best left out of the lunch box are Milk, yoghurt and custard - include a ‘dairy desserts’ and flavoured milks, small drink of milk (freeze overnight) which are high in sugar. wrapped in a cloth in the lunch box. Avoid sweet dips such as chocolate Fruit yoghurts should be kept cool in an spreads. ‘Oven baked’ savoury biscuits Sugar in drinks Sugar in breakfast cereal Sugar in snacks insulated lunch box. are just as high in salt and fat as chips Dips, cheese and biscuits - pre- and are best avoided. You can make water more exciting for children by freezing Starting the day with high-sugar breakfast cereal will spike The amount of sugar in common snacks: packaged or your own homemade Avoid chocolate spreads, jams and small pieces of chopped fruit in ice blocks. You can also have your blood sugar and insulin levels. A few hours later, your Low Sugar High Sugar versions of cheese and crackers honey and fatty meats like salami and some water already chilled in the fridge, have a jug of water blood sugar may crash and your body will crave another are fine. Children often enjoy mini strasbourg. 1 cup cooked mushrooms - 0g 1 mango - 45g packaged cheeses. on the table at dinner time or have their water bottles filled high-carb meal or snack, potentially creating a vicious Donuts and creamy cakes are best so it’s easily accessible. cycle of over-eating. Excess consumption of sugar may also 1 cup fresh spinach - 0.1g 1 cup grapes - 23g Different breads add interest - include offered at birthdays and special 1 cup fresh kale - 0.4g 1 cup cherries - 18g a variety of bread, especially if children occasions instead of in lunch boxes. increase your risk of Type-2 Diabetes, Heart Disease and begin to lose interest in sandwiches. A guide to common drinks: 1 cup raw celery - 0.9g 1 medium pear - 17g Try to avoid muesli bars and chocolate Cancer. Try bread rolls, pitta bred, flat bread, bars in lunch boxes. These are usually 1 avocado - 1g 1 medium wedge of watermelon - 17g bagels, fruit loaf or buns, foccacias, Low Sugar High Sugar stuck together with fats and sugars. Here are some examples of some low and high sugar 1 cup brocolli - 1.5g 2 medium sized figs - 16g scones, pickelets, muffins, crumpets, Water - you can add various berries, Flavoured Milk - one carton of crispbreads, rice cakes or corn thins. breakfast materials: 1 cup raw cucumber - 1.7g 1 medium banana - 14g mint leaves, citrus blend, cucumber, chocolate or other falvoured milk adds Vary the fillings - fillings can include 1 cup cauliflower - 2g Tannock’s Milk Chocolate Tea Cakes - melon, apples, cinnamon stick etc. four teaspoons of sugar to you child’s Low Sugar (per 100g) High Sugar (per 100g) Vegemite or other yeast extract, 1 guava - 5g 8.6g per cake Milk - provides protein, vitamin D and diet. peanut butter, cheese (try different McVities Jaffa Cakes - 6.4g per cake calcium. Your children should drink Fruit Drinks - fruit punch, powdered Porridge Oats - 0.5-1.5g Frosties - 37g 1 cup raspberries - 5g types), tuna, egg, sliced cold meats, about 12-14 ounces daily, including mixed drinks, lemonade and pouch Shredded Wheat - 0.7-2.4g Honey Nut Cornflakes - 33.6g Jammie Dodgers - 4.9g per biscuit baked beans, grated carrot, lettuce, 1 medium wedge of cantaloupe - 5g unsweetened milk alternatives like soy, drinks are simply sugar water. chopped roast meat pickles or Puffed Rice Cereal - 0.7g Crunchy Nut - 35g 1 cup cooked shitake mushrooms - 5.6g Waitrose All Butter Vanilla Viennese coconut and almond. Sandwich Fingers - 4.4g per biscuit chutney and avocado. Dips like Soft Drinks - fizzy drinks are linked Ready Brek / Ready Oats - 1g Cocopops - 35g 1 cup cooked red bell peppers - 5.9g 100% Fruit Juice - in moderation, four to poor dental health, excessive Waitrose Chocolate Bourbon - 4.2g per eggplant, chickpea (hummous), Toasted Oatbran - 1.5g Neslte Lion Cereal - 29g 1 kiwi - 6g cucumber, yoghurt or spinach also to six ounces of 100% fruit juice each calorie intake, weight gain and type 2 biscuit Oatibix - 3.2g Nestle Nesquick - 25g 1 cup cooked tomatoes - 6g make good spreads. day is important for a healthy weight diabetes. Waitrose Custard Creams - 3.9g per (125ml / half a cup). Lizi’s low sugar Granola - 3.8g Nestle Cookie Crisp - 25g Muffins and cakes - try making your Sports Drinks - Each 20 ounce bottle 1 cup chopped carrots - 6.1g biscuit Weetabix - 4.4g Nestle Cheerios Multigrain - 21g own muffins and cakes as a great contains nearly 8 teaspoons of sugar. 1 cup strawberries - 7g McVities Hobnobs - 3.9g per biscuit Kellog’s Cornflakes - 8g Kellog’s Special K - 15g way to include more fruit and Sugary Drinks - fizzy, slushes, fruit 1 cup blackberries - 7g Maryloand Chocolate Chip Cookie 3.6g vegetables. Examples include s ltana, u drinks, vitamin enhanced waters, Kellog-s All Bran Flakes - 14g 1 cup cooked sweetcorn - 9.1g per biscuit carrot, courgette, banana or pumpkin. flavoured waters, energy drinks and Kellog’s Rice Krispies - 10g 1 cup cooked green peas - 9.5g Pink Wafers - 2.3g per biscuit Muesli and ‘breakfast’ bars - almost sports drinks can cause weight gain or all ‘bars’ are too high in sugar to tooth decay, can also contain caffeine 1 orange - 15g McVities Rich Tea classic - 1.7g per include regularly, but cereal bars may in some which could make your child 1 medium peach - 13g biscuit excited then exhausted. be better for teeth than chewy sticky 1 cup mashed sweet potato - 13.9 muesli bars. www.abetterstartsouthend.co.uk | [email protected] | 01702 356 050 facebook.com/abetterstartsouthend | Twitter: @ABSSouthend Poster co-produced by Kayleigh (Parent Champion) & Barbara (ABSS).