As moms, we strive to make sure that our children are eating healthy. But let’s be honest, we can’t control everything our kids eat. And that’s okay! Just like with us as adults, moderation is important. If you’re like me, you might be surprised how much sugar sneaks into our kids’ diets – even with foods we think are healthy. So today, let’s talk about 5 easy food swaps that I’ve personally tried and recommend for you!

Swap #1: Yogurt

Yogurt is often advertised as healthy – but many super popular brands are actually PACKED with sugar. Some of the most popular – Chobani & Yoplait have up to 18g of sugar per serving. BUT there’s an easy swap for that. Switch to Too Good Greek Yogurt (2g of sugar) or Oikos Greek Yogurt (6g of sugar). These are both great options that you can’t tell the difference in taste. In my opinion, they taste better!

This swap is such a simple one because most kids love yogurt! You’re still giving them something they enjoy, but you’re reducing their sugar intake by over 70%!

Swap #2: Peanut Butter

JIF and other popular peanut butter often have sugar as the second ingredient. If your child is a peanut butter lover, this could mean lots of extra sugar! The better option is a peanut butter made with just peanuts and salt, like Kirkland’s peanut butter or almond butter. 

It might take some adjusting if you’re used to sweeter peanut butter, but trust me, once you make the switch, you won’t want to go back. And your kids’ energy levels will thank you!

Swap #3: Chips

If there are kids in your house, there are probably chips. And if you don’t have chips in your house, their friends probably do! Doritos, Cheetos, and other processed chips have loads of unhealthy ingredients and sugars. But, we don’t want to have to eliminate them altogether – everyone loves chips!

Swap to brands like Siete (which even has a nacho flavor!), Boulder Canyon, and Hippeas. These brands offer better alternatives for a kid favorite!

We can still enjoy crunchy snacks without all the junk. These swaps keep the fun of snack time but cut down on unnecessary additives.

Swap #4: Fruit Snacks

We all have fruit snacks in our house. With kids, these are some of the most convenient, well-loved snacks in many households with children. When those fruit snacks are Welch’s or Mott’s you are looking at snacks with loaded sugar and preservatives – even the ones marketed as healthy. 

But you don’t have to get rid of fruit snacks for good. There are better options – Solely Fruit Strips, That’s It Bars, or Bear Fruit Rolls – made from real fruit and real ingredients. 

This is an easy swap that your kids might not even notice. Plus, it’s a great way to ensure they’re getting real nutrients from their snacks.

Swap #5: Cereal

Many cereals, especially those aimed at kids, contain high amounts of sugar – up to 22g in just ¾ cup!

If you do give your kids cereal, consider Seven Sundays, Magin Spoon, but ideally, move away from cereal as a staple breakfast option. 

This one might be tough because cereal is such an easy grab but remember – it’s a small change that can help your kids start the day without that sugar crash before lunch. 

These 5 easy food swaps can make a huge difference in your kid’s energy. It’s all about making small, intentional changes. We can’t control everything our kids eat, we can choose healthier alternatives that help reduce sugar and keep processed foods out of our homes.

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