Get Fit Friday: Sugar Swap

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Physical fitness is very important to overall health, even in kids. In this series, we will share tips on how to make fitness fun, creative ways to get kids moving, steps to take to make fitness a healthy habit, and more! Lace up your sneakers and let’s get moving!


Reducing your sugar intake is one of the most important steps you can take to improve your health. Sugar addiction is real and we have become so accustomed to the added sugars in our diet that we do not always taste what we are eating.

Photo Credit: www.claudiazapata.com

Photo Credit: www.claudiazapata.com

Here are 5 EASY tips on how you reduce daily sugar intake:

1. Swap sparkling water for soda.

If you are addicted to soda, try any kind of sparkling water. The bubbles and sweetness will quench that craving and cut your sugar intake by a lot.

2. Swap spaghetti squash or zoodles for pasta.

Simple carb foods are those that your body breaks down quickly and easily, such as sweeteners  and refined grains. These are the carbs that cause spikes in blood sugar. Cutting out starchy pasta is a great way to save calories. Replace them with spaghetti squash or use a spiralizer on a zucchini and make homemade zoodles.

3. Swap unsweetened coconut, almond, or cashew milk for cows milk.

When you are a baby, you are given milk to grow. When you are a full grown adult, the cons of cows milk can outweigh the pros. Give coconut, almond, or cashew milk a try and it will improve many things, including digestion.

4. Swap an apple or cherries for candy.

Try a crunchy, sweet fruit substitute for that sugar coated candy. If you have a sweet tooth, this will suppress that craving.

5. Swap lettuce for a hamburger bun.

Bread can contain added sugars, empty calories, and other unrecognizable ingredients. Cut back on bread and add in vegetables! Try to wrap your sandwich or burger in lettuce.

These small changes could potentially have a significant difference on your overall health. If you have a yummy low-sugar recipe, share it with us on social media with the hashtag #UrgentCareforKids!


Urgent Care for Kids is the largest pediatric urgent care chain in Texas, serving families in the greater Austin, DFW, and Houston areas. Our goal is to provide every patient with the highest quality medical care and superior customer service at a time and location that is convenient to working parents. We accept all major commercial insurance plans and all Texas Medicaid and CHIP plans in order to best serve our patients and their families. To learn more about our locations, hours, and services we provide, please visit our website.