Sugars are empty calories

Sugars are empty calories | GulfNews.com

Fact Box

Age-wise break-up of sugar-consumption in children:

• Pre-schoolers (3-4 years): Not more than 170 calories, or about 4 teaspoons of added sugar a day.

• Total daily total caloric intake: Between 1,200 to 1,400 calories.

• Ages 4-8 : Not more than 130 calories, or about 3 teaspoons a day.

• Daily caloric intake: 1,600 calories.

• Pre-teens (12 and above): The maximum amount of added sugar included in the daily diet for pre-teens should be between 5 to 8 teaspoons (between 125 to 128 calories), according to the American Heart Association. Their daily total calorie requirement increases to 1,800 to 2,000 calories a day,

Sweet options

Pre-schoolers:

1) Oat-meal chocolate-chip cookies.

     Calories: 101

     Health benefits: Low calories, low fat, low carbohydrates.

2) Strawberry frozen, yogurt.

   Calories: 150

   Health benefits: Low-sodium, low-carbohydrates and low calories.

3) Ice-cream sandwich:

   Calories: 127

   Health benefits: Low-fat, low-sodium and low calories.

Ages 4 to 8 years:

1) Oatmeal chocolate-chip cookies.

     Calories: 68

     Health Benefits: Low-fat, low-sodium, fiber, and protein.

2) Cocoa-nut bananas

   Calories: 81

   Health benefits: Low-sodium, protein, low carbs.

3) Banana and oat cookie

    Calories: 40

    Health benefits: No cholesterol, no salt.

Pre-teens

1) Baked apples.

   Calories: 68

   Health benefits: Dietry fiber, protein, no cholesterol.

2) French crepes

    Calories: 84

    Health benefits: Protein, no cholesterol, dietry fibre.

3) Cocoa brownies

   Calories : 65

   Health benefits: dietary fibre, protein, low sodium.

Quick Tips for Healthy Desserts

1) Use fruits as desserts.

    Coat banana, apple,pear,or any favourite fruits of children, with dark chocolate.

    Cover with wax paper,

    Chill in fridge for 10 to 15 mins.

     Then slice and serve.

2) Make fruit kebabs with fruits of various colours.

    Bake fruits and top them with oats,nuts,cinnamon.

3) Cut down on sweeteners.

4) Always use whole-grain in recipes.

5) Make nutritious milkshakes with coca powder,banana and almond milk.