Parents, it’s that time of year again: the end-of-summer/start-of-school tantrum season, when kids seem to collectively lose their minds and suck yours out in the process. Trust me, I’ve been there and have felt your pain! Blame it on the heat or on playdates gone awry, but you may be overlooking a less obvious culprit - like the abundance of processed treats they keep buying at the camp snack bar!

Processed foods are known to include excess sugar, which can have a negative impact on your child’s behavior. So while these meltdowns seem to be rooted in overstimulation or lack of routine, they’re more likely a result of unstable blood insulin levels minus the impulse control we have as adults.

So how do you tame the hangry monster from within? Try these three helpful tips to reduce sugar in your child’s diet:

BALANCE SUGAR WITH PROTEIN, FAT OR FIBER

Balancing sugar, even natural sugar in the form of fruit, with other macronutrients helps reduce the blood sugar response and the amount of sugar kids consume because those other nutrients, especially fat and protein, are typically very satisfying.

Example: A breakfast of pancakes and strawberries would lead to a pretty significant spike in blood sugar. But serving pancakes with a protein source like peanut butter or turkey sausage can help counter the blood sugar spike brought on by the pancakes, keeping your child from a dramatic drop in blood sugar and allowing them to feel more stable.

KNOW WHAT YOUR CHILD IS CONSUMING AT HOME

It’s inevitable that children will consume sugar at birthday parties or at a friend’s house. That's okay - you can’t control everything and it can actually serve as an opportunity to discuss this type of food and how they can enjoy it as a special treat. We don’t want children to be afraid of food, but rather to understand that different types of foods do different things for them - some do a lot for us (build muscle, contribute vitamins and minerals, or give them extra fluid) and some don’t do as much (they taste good, but only provide a small amount of short term energy).

What you can do as a parent is take control of what your kids have access to at home. Try experimenting with some healthier, well-balanced snacks that will carry them over into the school year, such as Siete brand tortillas with melted cheese, hummus with veggies and whole grain pita triangles, nut butter on banana or apple slices, or yogurt (Stonyfield Farms and Ronnybrook European Style are great brands for kids!).

READ FOOD LABELS

There are more than 70 ways that sugar can be listed on a food label, so know what to look for and read those labels carefully. Beware of words that end in “ose” (i.e. - glucose, dextrose, sucrose), as well as words like juice concentrate, syrup, honey, maple, coconut sugar and agave. Sugar is sugar regardless of type or whether it's natural, organic, or vegan. It can show up in a lot of places so diligence is key.

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Lisa Walford is a NASM-certified personal trainer as well as an avid runner and freelance writer. She has resided in Cold Spring Harbor since 1998 and is the mother of four girls.