In light of the 2010 Dietary Guidelines, Americans will become increasingly aware of the need to consume more key food groups for shortfall nutrients. In hopes to lose weight, they will also focus on reducing intake of foods containing lots of sodium and added sugars.

To effectively alter eating habits, we must differentiate between foods that are substantial sources of only these components and foods that contain small amounts of these components along with vital nutrients. Nutrient-rich foods that contain added sugar, for example, can improve the quality of children’s and adolescent’s diets.

A recent published study on added sugar and nutrient intakes found that the highest average intake of select nutrients (such as calcium and phosphorus) occurs in diets with a moderate amount of added sugar (5-10% of total calories) instead of the lowest amount (0-5%).

Eliminating sweetened nutrient-rich foods may not move the needle on total added sugar intake. In the case of flavored milk, it provides only 3% of the added sugars and 2% of the calories in the diets of children aged 2-18 years. In comparison, fruit drinks and carbonated soft drinks contribute a total of 45% of added sugar and 9% of calories, and lack nutrients. Flavored milk, in contrast, is an excellent source of nine essential nutrients.

Removing some key foods that are sweetened with sugar can remove critical nutrients for growth and development. Children who drink flavored milk have higher intakes of calcium, vitamin A, phosphorus, magnesium and potassium than those who don’t drink milk. The American Heart Association says that adding sugar to foods, “such as whole-grain cereal, flavored milk or yogurt—to improve their taste, especially for children, is a better use of added sugars than nutrient-poor, highly sweetened foods.” The focus should be to reduce intake of foods that provide sugar without key nutrients.

Coincidentally, the 2010 Dietary Guidelines reported a public health concern for low intakes of key nutrients such as potassium, dietary fiber, calcium and vitamin D, which can be found in milk products and cereals. In fact, 51% of children’s vitamin D intake comes from milk. Sugar-sweetened products, in appropriate portions, may be pivotal for enhancing palatability and allowing children to reach their recommended servings of nutrient-rich foods.

As health professionals, we should base food choices first on the presence of essential nutrients like calcium, potassium, vitamin D and dietary fiber, before excluding foods that contain components like sodium, saturated fat, cholesterol or added sugar.

Tracy Witmer, R.D.