Sugar is a topic that inevitably comes up when parents are trying to make good health decisions about their children and it did last week in a parent coffee. Ind our discussion, I shared how we treat this issue.
As a preschool, we are very mindful of the nutrition we provide our children. We serve organic fruits and vegetables and buy good quality food. In order to make an informed decision about what we serve and when, we have researched how the body responds to the food it takes in and what the implications are for our children’s health and well-being.
Here is what our research has shown. All food has to be broken down in the digestive system into a form that can be absorbed into the blood stream and utilized by the body. The different nutrients of sugar, carbohydrates, proteins, and vitamins and minerals, are not all digested or absorbed into the blood stream at the same rate. A variety of those foods eaten at one sitting will provide hours of different nutritional benefit.
- Refined sugar such as cupcakes and dried fruit is broken down almost immediately and provides quick energy to the body. The quick energy can be a lift for children in the very short term and even help them to cope better. But when sugar is eaten without other foods or in big quantities, there comes a crash in energy and good spirits as the sugar quickly leaves the blood stream.
- Carbohydrates take longer to break down and the more complex the carbohydrate, the longer it takes and the more sustained energy it will provide. Carbohydrates consist largely of fruits and vegetables, bread, rice, beans, and pasta.
- Protein take the longest time to break down and is absorbed into the body as amino acids which are very sustaining.
Our daily snacks are created to provide two forms of carbohydrates and a protein. As a vegetarian school, we offer a fruit or vegetable carbohydrate, a complex carbohydrate such as whole wheat crackers, and a protein such as strong cheese or hummus. Our goal is to provide food that offers near-term, mid-range, and long-term nutritional benefit to our children.
Occasionally, we offer a small birthday treat or some ice cream that we make together that does contain refined sugar. Small is the key word. However, we are careful to offset the sugar effect that would occur if we only gave the children the cupcake on its own; we serve it after a full snack. With the other foods providing a steady stream of nutritional benefit and maintaining a healthy blood sugar level, the children are fine.
My mother was one of the parents who often said, “all things in moderation.” I agree with my mom but would add that in the case of sugar, “ in moderation and combination with healthy, sustaining food.” Then our kids can truly have their cake and eat it too.
