Reading Kids' Food Labels: Sugar, Sodium, and Marketing Claims

Front-of-package claims are marketing. The information that matters is on the back, and it takes about ten seconds to read once you know where to look.

Start with the added sugars line

• Aim for less than 25 grams of added sugars per day for children over two.
• Children under two should have no added sugars at all.
• Four grams equals one teaspoon; a single flavored yogurt can carry five teaspoons.
• Watch for cane syrup, fruit juice concentrate, and dextrose in the ingredient list.

Check serving size first

Every number on the panel depends on the serving size. Snack bags and cereal boxes frequently contain two or three servings, which quietly doubles or triples what you thought you were reading.

Claims that mean little

• "Made with real fruit" can mean a trace amount of concentrate.
• "Natural" has no strict regulatory definition for most foods.
• "No high-fructose corn syrup" does not mean low sugar.
• "Multigrain" is not the same as whole grain; look for whole grain listed first.

What we actually recommend

• Water and plain milk as the everyday drinks.
• Whole fruit rather than juice or fruit snacks.
• Sodium under about 2,300 mg a day for older children.
• Foods with short, recognizable ingredient lists most of the time.

When to call Divaker Pediatrics

Our Mount Dora office is here for questions big and small. Call 352-383-8386 to schedule a visit, or use the healow patient portal to send a message to our team. If your child has a medical emergency, call 911.