How to limit sugar consumtion

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No matter how conscientious you are, you cannot prevent your children from coming into contact with, and consuming, sweets, biscuits, cakes, chocolates, crisps etc. Certainly by the time a child turns 2 he/she has already been to several birthday parties and family celebrations where such food items will have been readily available. The best you can do is keep your own house as clear of these items as possible and, when out with the children, set an example by not eating such things yourself.

I'm not saying that no-one should ever have such treats. But the quantity should be controlled. And maybe we shouldn't label them as 'treats' - they are just other food items, and no longer things saved for special occassions. But these food items are packed with calories from saturated fats and sugar, and loaded with artificial colourants, flavourings and preservatives, so their consumption should be minimal.

The next time you host a party for kids try to keep the menu as simple and fresh as possible.

• Brown bread sandwiches with: egg mayo, grated cheese, marmite and cucumber, etc.
• Fruit bread instead of cake.
• Fresh fruit - strawberries, grapes, apple slices - instead of sweets.
• Plain biscuits - digestives, ginger nuts, maries.
• Dried fruit and nuts (just check none of your guests have nut allergies) instead of crisps.
• If you want something savoury and munchy, opt for pretzels - less fat, less salt.
• Instead of ice-cream serve frozen yoghurt.
• And to drink, diluted fruit juice or smoothies.

At least if there are any left-overs, they are healthy - not temptations to stray. And I promise the kids will not miss eating cake.

The other thing you can (and should) do is spread the word about healthy eating. By example, and with healthy eating habits instilled from an early age, hopefully this newest generation will not have to battle with their weight and health the way we have had to.

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A spoonful of sugar

Table sugar - also known as sucrose - is a simple carbohydrate. Simple carbohydrates are quickly and easily broken down by digestion, ready for use as energy. South African table sugar is extracted from sugar cane. In other parts of the world, sugar beets are used.

One teaspoon of sugar contains 16kcal/67kj, give or take a grain. So if you take one spoon of sugar in each cup of tea or coffee, and you drink 4-5 cups of tea or coffee in a day, that's 80kcal/336kj - about the equivalent of a slice of wholegrain bread. At least the bread supplies nutrients - you won't find any of those in sugar.

Avoiding sugar can be problematic. Although we can wean ourselves off it in tea and coffee, its distinctive qualities make it very palatable, and it is particularly useful in commercial food production and preparation. Sugar absorbs and retains moisture easily, that's what keeps your bread and muffins fresh: it helps prevent the growth of moulds and bacteria in jams and marmalades: it helps retain the natural colour in fruits when they are canned.

Sugar is a major component of cakes, biscuits, chocolate, sweets, ice cream, cordials, colas and alcohol. It's even in tomato sauce and canned baked beans!

And don't we just love it? Sugar is sweet, and saying the word 'sweet' makes us smile. Try saying it in front of the mirror; the corners of your mouth turn up, don't they? But too much sugar can cause overweight and tooth decay, just for starters, and neither of those makes anyone smile! It can also blunt the appetite for 'proper' food, and send susceptible kids bouncing off the walls.

How much is too much? This is an interesting question. I have literally dozens of books on healthy eating and weight loss. None of them gives a suggested daily portion size for sugar. And most of them avoid even mentioning sugar! It seems it is usually included in the fats and oils food group, and the suggested daily serving of fats and oils (and now sugar, too) is a maximum of 6 teaspoons.

Rather satisfy your need for sweetness with a piece of fresh fruit.