Have you ever heard someone say, “I’m not a big fan of dessert,” and wondered what’s wrong with that person? Who doesn’t like a scoop of ice cream, a slice of pie, or a piece of cake?

Most people do. The problem is too many of us like to overindulge. Too much added sugar is a contributing factor to more than two-thirds of the people in the United States being overweight.

To make matters worse, sugar is in a lot of places we don’t expect. It’s in ketchup, spaghetti sauce, barbecue sauce, oatmeal, snack foods, salad dressings, and canned soups.

Knowing what counts as sugar and opting for foods with low or no added sugars can go a long way toward reducing your risk of developing some serious chronic health conditions.

What’s at risk

According to the National Center for Biotechnology Information, excessive consumption of added sugars can lead to obesity, type 2 diabetes, coronary heart disease, and other metabolic conditions.

High-sugar foods often have little nutritional value. In addition to the potential health risks already mentioned, consuming added sugar can lead to:
 

• Tooth decay
• Poor mental health
• Low energy
• Premature skin aging

Men should not consume more than 36 grams of added sugar a day or 150 calories. Women should limit their intake to 25 grams or 100 calories. Children should not consume more than 12 to 25 grams of sugar a day.

For context:
 

• A single serving of “healthy” breakfast cereal for adults contains 13 grams of sugar
• A breakfast bar made with “real fruit” and “whole grains” contains 15 grams of sugar
• A small serving of low-fat yogurt contains 22 grams of sugar
• A 12-ounce can of regular, non-diet soda contains about 39 grams of sugar
• A single serving of store-bought, bottled apple juice contains 42 grams of sugar

It’s all sugar

The University of California San Francisco created SugarScience to share information about sugar and its effects on health. One of its resources is a list of 61 different names for sugar that the food industry uses to sweeten products. Some are obvious with names that include the words, “sugar,” “syrup,” “sweetener,” and “cane.” But some aren’t so obvious:
 

• Agave nectar
• Barley malt
• Dextrin
• Dextrose
• Fructose
• Fruit juice
• Glucose solids
• High-fructose corn syrup (HFCS)
• Maltodextrin
• Mannose
• Muscovado
• Panocha
• Saccharose
• Sucrose
• Treacle

Tips for cutting back

This may sound counterintuitive but cutting back on added sugar is a lot easier than you may think. It’s presence in nearly everything makes it relatively simple to eliminate a few items from your diet to help reduce your sugar intake.
 

• Off the table — Reduce the table sugar, syrup, and honey you add to tea, coffee, cereal, or pancakes. Cutting back by half is a way to wean yourself.
• So long soda — Water is always the best choice. Diet drinks can satisfy your sweet tooth but drink them in moderation.
• Fill up on fruit — Fruit has natural sugars and fiber. You can add berries, bananas, and dried fruit to sweeten your oatmeal, pancakes, or cereal. Frozen, dried, and canned fruits are good snacks. Just make sure canned fruits aren’t packed in heavy syrup.
• Cut back — Start reducing the amount of sugar called for in recipes next time you bake. You won’t miss it. Extracts like almond, vanilla, orange, and lemon can be good substitutes.

The benefits

Cutting back on added sugar has lifelong benefits that include:
 

• Reduced diabetes risk
• Reduced belly fat
• More consistent energy
• Reduced weight
• Healthier-looking skin
• Healthier heart

Keep yourself healthy

Health care isn’t just for when you’re sick — it’s to keep you healthy, too. AltaMed offers members a wide range of programs that can make it easier to live healthy, manage chronic conditions, lose weight, and achieve other important health goals. We use proven techniques to motivate you.

Our programs include dietician consultations, STOMP — family health and fitness program, Healthy Heart Program, and so much more. Call (888) 499-9303 to get started.

A colorful variety of fruits, vegetables, grains, and lean proteins are key to a healthy diet. Parents need to introduce healthy foods early if they want their kids to eat them as adults.

But, as every parent knows, kids can be picky eaters. They would rather have chicken nuggets than vegetables.

Most picky eating starts around two years old and can go until age five. At this age, their appetites have slowed down and it’s also the first time they are able to express food preference.

Children are programmed to like sweeter, high-calorie foods. That’s why getting them to eat broccoli, green beans, tomatoes, carrots, and other healthy fruits and vegetables can be challenging.

Don’t Get Frustrated

Getting past picky eating requires patience, experimentation, and persistence. Something a toddler likes one day may get tossed across the kitchen the next. Don’t eliminate it as an option.

Similarly, they may hate something one day and then insist on eating it four days straight. This is normal. Children’s appetites, eating habits, and food preferences need to mature just like they do.

Tips to Avoid Tension:
 

• Shared responsibility — A parent’s job is to prepare and provide healthy options. A child’s job is to know when they’re hungry and when they’re full. Don’t force a child to eat. It could lead to a food-related power struggle. It could also lead to mealtime anxiety. They may also ignore when they’re hungry or full.
• Eat together — This provides the adults a chance to model healthy eating habits. It also teaches children this is their opportunity to eat. You’re not going to cook a special meal for them. If you’re trying to reduce screen time, the dinner table is a great place to start.
• Be creative — Adding chopped or shredded vegetables to sauces or casseroles is an easy way to add some healthy variety to their diets. Put sliced fruit in cereal or serve broccoli, celery, or carrots with a favorite dip.
• Cook together — A child is more likely to eat something if they chose and prepared it.
• Build a bridge — Once you find a food your child accepts, introduce other foods that look, feel, or taste the same. This helps expand their palate. Pairing new foods with familiar foods makes them easier to accept.
• Start small — Don’t introduce large portions of new foods. That can lead to waste which can be frustrating for parents. Small servings are best. It also gives children the power to ask for more.
• Teach them — Talk to children about new foods — their shapes, textures, how, and where they grow. It takes the mystery out of the meal.
• Promote positivity — Children don’t like everything they try. They may get angry or refuse to eat. Don’t make a big deal out of it. Don’t make threats to get them to eat. Also, set limits with children about reactions. They can say, “No thank you,” but not “blech” or “that’s gross” at mealtime.
• Don’t bribe — Desserts shouldn’t be offered for trying a new food. It makes the new food seem more unpleasant and can lead to nightly power struggles.

Pickiness in the Pandemic

Pickiness isn’t limited to toddlers. Finding variety during the pandemic can be frustrating if you are in a meal-planning rut. Don’t be hard on yourself. It happens when you’re stuck inside, dining out isn’t an option, and easy meals get old fast.

Here are some ways to improve your meal planning and get reenergized about cooking.
 

• Kitchen inventory — Know what you have and start there. Eat what’s perishable so you’re not wasting food. Use these items as the foundation for your meal planning.
• Plan it out — Make a meal plan for a week or two, depending on the size of your household. This helps you create a variety of options. Look at recipes that include vegetables, fruits, protein, whole grains, dairy, and healthy fats.
• Make a list — It’s important to know what you need. Make space to freeze ingredients until they’re needed. Also, get some other frozen foods and nonperishables to add some easy options.
• Read labels — Know the expiration dates of what you’re buying. You don’t want to throw out food because you never used it.
• Prepare — Portion out snacks to limit overeating. Chop the vegetables you need for meals and store them for when it’s time to cook. Also, involve other family members. This is for all of you, so make it a shared activity.

Helping You Stay Healthy

AltaMed offers a host of resources to help you and your family eat well, stay active, and take an engaged approach to managing your health. You can download information on how to prepare healthy meals and watch videos with advice on keeping everyone in your household well. Visit AltaMed.org for more information.

AltaMed can provide information to you and your family about the best way to protect yourself and your family from COVID-19. To receive the latest news and information about the coronavirus pandemic, sign up today.