AAP Offers 8 Ways to Reduce Sugar and Caffeine in your Child’s Diet

We try to teach our children most things are okay in moderation – from screen time to ice cream – but when it comes to sugar and caffeine, extra consideration is needed. 

Sugar can, on average, make up 17% of a child’s daily intake with half of that coming from sugary drinks such as soft drinks or juice. Some of these soft drinks also contain caffeine, a stimulant that can cause adverse impacts on children when they ingest too much. 

Caffeine is a stimulant that your body does not require to function. While small amounts can be helpful for adults, the impact on children is much greater and can cause symptoms such as fast or irregular heartbeat, anxiety, and nausea. 

“Caffeine-related hospital visits to U.S. emergency departments nearly doubled among middle and high school students between 2017 and 2023,” said Mark Corkins, MD, FAAP. “Some teens are turning to energy drinks to maintain energy and keep up with their sometimes busy schedules. But some of these drinks can contain up to 300 mg of caffeine and can cause problems such as inability to sleep.” 

Excess sugar can also cause health issues in children, including an increased risk of type 2 diabetes. Kids who drink more than 10% of their daily calories from added sugars are more likely to have abnormal cholesterol levels, including higher "bad" LDL cholesterol, higher triglycerides, and lower heart-protective HDL cholesterol.  

 “While fruit juice, another popular drink among younger children, doesn’t have nearly as much caffeine - if any - when compared to energy drinks, it can contain a surprising amount of sugar,” Dr. Corkins said. 

Here are some tips to help curb caffeine and sugar in your child's diet and replace it with healthier options. 

1. Read nutrition facts labels carefully. Many foods now list added sugar separately. You also can find added sugar by reading the ingredients. Aim for less than 25 grams (about 6 teaspoons) of added sugar per day for children 2 years of age and older.
2. Avoid serving foods and drinks with added sugar to children under 2 years of age. These same drinks with added sugar can also contain caffeine. Even diet or zero sugar versions may have caffeine included so check the label.
3. Serve water and milk. Avoid soda, sports drinks, sweet tea, sweetened coffee, and fruit drinks. Milk contains natural sugar (lactose) and provides calcium, protein, vitamin D, and other nutrients children need. Remember, water is the best way to stay hydrated.
4. Get enough sleep. Caffeine and sugar aren’t substitutes for lost sleep. It might offer a quick burst of energy, but only sleep can repair your body and refresh your mind.
5. Limit fruit juice. It has more sugar per serving than whole fruit. The AAP recommends no more than 4 ounces of 100% fruit juice a day for children ages 1 through 3 years; 4 to 6 ounces for children ages 4 through 6; and 8 ounces for children ages 7 through 14. Do not give fruit juice to infants under 1 year old.
6. Double check sweet treat labels. Nutrition labels do not have to list caffeine content. A 3.5-ounce dark chocolate bar might have anywhere from 50 to 150 mg of caffeine. Ice cream, protein bars, chocolate chips, energy bars and even chewing gum can have hidden caffeine.
7. Satisfy sweet cravings with whole fruit. Whole fruit contains natural sugars that can help satisfy your child’s sweet tooth while also being nutritious.  
8. Go fresh and limit processed, pre-packed food and drinks. Sugar is often added to them while they are being made or at the table. For example, there are hidden sources of added sugar in processed foods like ketchup, dried cranberries, salad dressing, and baked beans. 

### 

The American Academy of Pediatrics is an organization of 67,000 primary care pediatricians, pediatric medical subspecialists and pediatric surgical specialists dedicated to the health, safety and well-being of infants, children, adolescents and young adults.