Rewarding Children

Rewarding children for good behaviour sounds simple. Yet in doing so parents face three problems that are doing more harm than good both physically and psychologically to their children.

  1. The danger with rewarding kids for a certain behaviour teaches them to expect a reward in exchange for that certain behaviour, which means if the reward is stopped the wished-for behaviour might stop too. Is your child a child or a performing sea lion?
  2. Giving children physical rewards (what psychologists call extrinsic motivation) for doing something, undermines the development of any intrinsic (internal motivation) reward to do the very same thing. In other words feeling good, proud and happy that you have done something good is a much more powerful reward and long lasting reward than a quick candy bar. We know from research that developing these intrinsic feelings helps children develop in a much more positive way and prepares children for adult life.
  3. Rewards such as sweets and chocolate in fact produce more harm than good if done on a regular basis. The content of these sweet treats is bad for their health, teeth and mood. Sugar has the same addictive effect as nicotine and cocaine for example. Would you give your child cigarettes, or drugs to reward them for being good?

The good news:

There is one powerful reward that is free, powerful and that your child craves.
Attention. Why do you think games like Fortnite have become so popular with children? Its got something to do with the fact that they are getting attention from their peers and friends.

Descriptive praise and attention are the most effective form of reward a parent can offer a child. Telling them how proud or pleased you are with them and that others in the family will be proud of their behaviour should not be underestimated as a powerful form of reward. Giving your child attention in terms of playing with them is similarly a very powerful reward.

Interesting article on the Telegraph

Some ideas for rewards that will be better for your child and they will enjoy:

  1. Praise. It costs nothing. Zilch. Praise their effort, not the achievement.
  2. Play a game of hide and seek for ten minutes
  3. Hi-5. Acknowledge your child’s achievement with this simple, fun action.
  4. Read a book. Their favourite. And let them choose the time and place.
  5. Play a Video clip. One you both like and will watch together. And save it just for these occasions.
  6. Stay up late. But not too late! 5-15 minutes extra depending on your child’s accomplishment and whether it’s a school night or not.
  7. Do a puzzle. Together, or as a family. But make sure you finish it!
  8. What’s for dinner? Let them choose, not just for them but the whole family.

Get your school or nursery to complete a Rewards Review for personalised ways to transform the way we reward our children, so this behaviour is not modelled into adulthood.

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FAQs

World Health Organization suggested limiting added and free sugars to 6 teaspoons/25g per day and no more than 5% of total daily energy intake should come from added sugars. Our team think this is too high and suggest sticking to just naturally occurring sugars from whole foods, such as fruit, vegetables, milk or milk based products, as they are not considered an added sugar. They are packaged with fibre, other nutrients and water. This slows down sugar absorption into the blood, and access to the liver.

We suggest to limit dried fruit as much as possible. Not only is it bad for your teeth but without the water content the sugars are more concentrated, and we can eat more of the fruit as the water would normally help us feel full.

It all depends on their age. Public Health England (PHE) has advised the maximum daily amount of sugar.

For 4-6 year olds: under five teaspoons per day (19g) of added sugar.

7-10 years olds under 6 teaspoons (24g) and 11 years and up seven teaspoons (30g)

As Sugar has no nutritional value there is no need to add to it to a Childs diet, especially not daily. It is fine on special occasions. We do not think we should be forced to eat the food manufacturers sugar laden products.

First you need to be aware of where the sugar is hiding. Then how much you are eating per day. A food diary is a good way to start monitoring it. Focus on reducing the ‘added’ sugar in your diet. Most of the sugar we eat is ‘hidden’ as manufacturers have put it into a lot of the food and drinks we buy .They add sugar to increase the shelf life, hide the flavours and make us buy more of them! Best to make simple swaps rather than go cold turkey. Perhaps choose brands that have lower sugar content and get your sweetness from fruits and vegetables. It is easier to cut down on sugar if your family or colleagues are also doing it.

Like all changes in your habits it will take time and there will be ups and downs. The first stage is awareness so congratulations on the first step.

We find it helps if you have a support network around you who understand what you are doing.

Preparation is key-swap high sugar foods for lower sugar foods.

Cook from scratch and plan batch cooking so you can control what is going in your food.

When you are going out look at the menu in advance and perhaps choose restaurants with healthier options.

Start a food diary and celebrate small wins. If you stay off something for a few weeks, the cravings go away, and if you have ever successfully given something up, they can do that with something else.

Also set a quit date and give it a go.

Perhaps sit down and explain to him why you want to make a change. Maybe he can have his sweets at work or when you are not around and make sure they are out of sight.

Explain to your friends what you are doing so they can support you. They may even join you when they see how healthy and how much energy you have.

It takes time don’t beat yourself up. It’s a journey and can take time. Celebrate all your small wins.

Start reading the food labels. Read our blog on labelling. Remember the higher up the ingredients list sugar is the more of it is in the product. Some manufacturers now put the traffic light system on the packs- look for as many green lights as you can. Sugar hides in 56 different names. You can try apps that can chart it for you such as Change4Life Food Scanner. Remember the healthiest foods do not need a label-REAL food such as meat, fish, vegetables, eggs, nuts and seeds.

Sweeteners are insanely sweet. Anywhere from 180 – 13,000 times sweeter than sugar!

Your taste receptors over time become accustomed to such intensity. As a result, finding sweetness in fruit will be difficult, and non-sweet, bitter, more complex tasting foods such as broccoli will become intolerable.

Using sweeteners can be okay in the short term whilst reducing high levels of sugar in your diet. Studies show that artificial sweeteners have been proven to tease your brain into being even hungrier and thus encourage us to eat more. When we taste something sweet, the body prepares itself to receive and utilise the sugars coming its way through the digestive track. However, artificial sweeteners are not sugar and will not supply the expected glucose expected. Therefore, we react with increased hunger signals for more sweet stuff in search of the sugar that misleadingly the body believed was on its way.

Not true. It is important to understand Sugar not only lacks any nutritional value, it is not essential. Our bodies make sugar so we do not need to eat it. In fact, it seems to increase the energy slump and a feeling of fatigue an hour after sugar consumption.

At the end of the day, the need for sugar (glucose) arises from the need for energy. And we can easily get energy from vegetables, meats, dairy products and seeds. Anything man-made is not necessary for our diets

To your body, all sources of sugar are the same. Less processed sweeteners, such as honey or maple syrup, contain more nutrients than highly processed ones, like white sugar. But the amounts of these nutrients are teeny tiny, so they probably won’t have a measurable impact on your health.

Sugar in the diet can be found in 3 forms. Sugar can be:

Natural – e.g.  in fruit and vegetable

Added – e.g. in biscuits or cereals

The product of the digestion of more complex carbohydrates (e.g. bread)

Tooth decay or dental caries is a bacterial infection in your tooth. It needs sugar, bacteria and time in order to occur. We all produce plaque, a sticky layer of bacteria. When you eat or drink foods containing sugars, this bacteria produce acids that attack tooth enamel. This acid starts to dissolve your tooth until eventually a hole or cavity appears. Read more here

Type 2 diabetes is a serious disease where either your pancreas can’t make enough insulin or the insulin your pancreas makes doesn’t work properly. This leads to high blood glucose levels which can lead to serious problems with your eyes, heart, feet and kidneys. It is usually linked to being overweight or inactive, or having a family history of type 2 diabetes. It can be managed and even reversed by cutting out sugary and starchy foods, being more active and losing weight

Recognition makes people feel really good about themselves. Most people just want to be appreciated and acknowledged for their efforts. What motivates person varies for person to person. Try asking the person. At the Rewards Project we believe food or drink should never be used as a Reward. It is fine having the occasional cake, biscuit, chocolate bar but it should be occasional and not every day. We also believe you should have the knowledge to know what you are eating and how it breaks down in your body so you can make informed decisions.

See a list of brilliant rewards that do not involve food HERE

Send a stamped addressed envelope to Rewards Project, 2a Bow Lane, London ec4m 9ee and we will send one free of charge to you.

Rewards: What are alternative rewards?

We all like to be appreciated. But when we reward our children we really need to think carefully about what we use as rewards. All too often, the default reward for children is unhealthy food, fizzy drinks and sweets as a way of rewarding accomplishments. In reality, these rewards hold barely any or even zero nutritional value and because they are easy to access and inexpensive, the hidden negatives are that these type of rewards can affect short-term behaviour change.

What’s more, offering bad food as a reward also teaches children to eat when they are not hungry – an easily formed habit that could continue for a lifetime. By using negative food sources also shows children that achievements are marked only by eating and this can undermine healthy nutrition practices that are taught at home or at school. The really goods news is that there are plenty of cracking alternatives, just check out some examples below.

Verbal Rewards

One-to-One: You can’t beat saying: “Thank-you.” Just make eye contact, say their name and shake their hand. This directly level of communication always resonates.

Phone call: A quick phone-call home to the child’s parents to express your delight at their achievements goes a very long way.

Group: What better way than using school morning assembly time to announce and acknowledge pupil achievements. Instant peer recognition is always a big hit.

Top Tip: When you offer praise, be proactive – do it right after an achievement is logged and remember to be specific, sincere, personal, and positive.

Written Rewards

Try any of these highly effective ways of communicating praise as a reward:

On school website or newsletter: mention a child’s name for all to see and praise achievements in a public way so the the entire school, and parents can acknowledge their merits.

Hand written note: a personalised hand-written note praising the child directly will have an enormously positive impact.

Stickers: merit stickers or badges can be worn with pride for all to see.

Post it note: don’t underestimate a lowly post-it note. A spontaneous note written to the child praising merit strategically placed on a book, bag, desk or locker is a very welcome surprise.

Certificate: achievement certificates singling out the reason for merit are fantastic ways of rewarding children and encourages the pupil to collate certificates as much as possible to bring home, so parents can enjoy the child’s rewards too.

Experience Rewards over time

A great way for children to enjoy a reward is offering a positive experience spread over a period of time:

Take home the classroom mascot: every child in the classroom will be vying to do something good, to get their hands on the mascot to take home.

Be a class helper: a great way for a child to be rewarded for good behaviour and setting an example to the rest of the class.

Fun quizzes or puzzles: offer a child a fun task they will really enjoy such as quiz or puzzle time.

Extra screen time: the lure of extra screen time as a reward is always a big hit.

Class outside (weather permitting): class rewards offers a really unifying way of celebrating achievements collectively – one guaranteed fun way is teaching lessons al fresco, in the great outdoors.

Access to the treasure or reward box with special toys: you can’t beat a treasure box bursting with hidden gems, or a reward box with the most sought after special toys.

Field trips: any class reward that takes the class out of school, is always a fun escapade so creating accessible field trips really do get  children excited.

Cinema/theatre tickets: budgets pending, a trip to the theatre or cinema is a very special way of marking a child’s achievements – and highly memorable too.

Flexible working hours:  class rewards can be offered literally in ‘time’. So collective good behaviour can be rewarded by finishing early.

Jump the lunch queue voucher: a highly effective easy reward to manage, and well received.

Watch a video: you simply can’t beat using video as a rewards hook.

 

Top Tip: Non-material rewards are the more usual day-to-day methods. But for extra special performance/behaviour rewards, think about giving actual gifts – receiving a present, is a very powerful symbol of acknowledgement.

Gifts Rewards

Every child likes to receive gifts, and a really enjoyable way of giving praise, is by offering gifts as rewards.

Trophy: create a new reward trophy or trophies that can be handed out as praise.

Books: every child likes the prospect of a new book.

Balloons: personalised or colourful balloons are always enjoyed.

Stationery: a stationary set is a marvellous way of saying, “Well done!”

Bookmarks: you can never have too many bookmarks, so offer unique, unusual or personalised bookmarks as rewards.

Amazon voucher: a voucher allows the child the freedom and flexibility to buy exactly what they want and is a great hook for setting a benchmark for achievements.

Water bottles with their name on: it is exciting for any child to receive a personalised rewards gift, such as a water bottle and they can proudly carry around school.

Engraved watch: a rewards gift to be treasured.

Top Tip: A simple analogy: if you reward a child with a donut, it gets devoured instantly and after the sugar hit they suffer an energy loss, then forget about why they received the original reward. Now imagine offering a ‘STAR’ badge instead. That child will smile every time they look at it – and smile even more when others notice it. And they’ll easily remember why they received it in the first place.

How to take action

The Rewards Project is on a simple mission that is 100% achievable. We ask you to ask your teachers to adopt a:   “No-Food-As-Rewards” Pledge. Just invite your teachers to complete the Rewards Review so we can help them to ‘think of rewards beyond sugar’. Our ultimate goals are to strengthen healthy eating practices in schools – and you can easily help the Reward Project achieve this. Just complete the Rewards Review to see how well your school ranks.

Party Bags: The sugar-free way

Admit it, we’ve all been guilty of popping sugary sweets inside our child’s party bag. But we really don’t need to include mini Haribo bags or any type of sweets, as part of our party bag mix. Sweets are all too easy the default option because they offer a cheap and popular filler. But if you think about it, do children need another sugar fix immediately following a birthday party?

Most kids are already excited and on a high from all party snacks, cakes and drinks so the last thing a parent wants is their child to return home with a party bag packed with sugary sweets. It is not only unhealthy but it is also bad for teeth. Not only it is unhealthy and bad for teeth, most parents would appreciate party bags filled with other non-sugary delights.

Most parents would appreciate party bags filled with non-sugary delights; there are plenty of wonderful alternatives to choose for children of all ages to enjoy without a sweet in sight.

For my daughter’s recent fifth birthday party, I spent time researching fun non-food party bag fillers and what to take into school instead of sugary cakes to celebrate her actual birthday. I discovered a world of great ideas, perfect for party bag fillers and cake alternatives. Check out my examples below:

Mini Word Game (like Boggle)-Pack of 4 £2.95 www.bakerross.co.uk

Mosaic Kits-Pack of 4 £3.75 www.bakerross.co.uk

Prefilled Themed Crafts Party Bags -£4 each www.ogleepoglee.co.uk

An Age Appropriate Reading Book www.thebookpeople.co.uk– if you buy in bulk, you get a discount

Personalised Keep Sake Tin £3.95 www.notonthehighstreet.com

Grow Your Own Plant e.g. Butterfly Bom £3.95 www.littlecherry.co.uk

Top Tips: Any of the following are also a big hit: word searches, crossword books, activity or colouring books, notebooks, mini diaries or mini torches, themed stationery, themed stickers, playdoh, bubbles, noise makers, slinkies, temporary tattoos, bouncy balls or lip balm. You can be really creative. Imagine a CD with a personalised home mix of the Birthday child’s favourite tunes? All of these ideas last much longer than a bag of sweets, and offer a fun and healthy party bag alternatives.

This year instead of bringing more cake into my daughter’s school on her Birthday, we gave out a mosaic kit to each child in her class – these were greatly enjoyed.

How healthy are breakfast cereals?

How healthy are breakfast cereals?

Around one third of Britons say they eat cereal as a typical weekday breakfast. Originally invented as a digestive aid, cereal remains the nation’s go-to choice for breakfast – but at what cost to our health? Cereals and cereal packaging look like we are making healthy choices. Yet underneath the bold marketing blurb promising ‘healthy multi grains and vitamins’, the majority of supermarket cereals are jam-packed with tooth rotting sugar.

Blood sugars

Starting your day with a high-sugar breakfast cereal is no good for anyone – as you experience a spike in your blood sugar and insulin levels. Hours later, your blood sugar crashes and your body is craving another mid-morning, high-carb meal or snack. Research shows that excessive sugar consumption increases your risk of not just dental decay, but other serious conditions such as obesity, diabetes, heart disease, and cancer. So raising awareness and taking action to avoid a sugary start to your day really is important to your overall health and wellbeing.

At the Rewards Project, we advocate swapping breakfast cereals for sugar free options such as eggs, avocado, rye bread or salmon. Our 14-day sugar detox is packed with plenty of tasty breakfast suggestions.

The World Health Organisation says adults should consume no more than six teaspoons of added sugar a day – around 25g. The most effective way to manage sugar intake is reading the nutrition label on the back of packaging – check for nutrients and sugar content per 100g.

When you compare brands, you’ll notice big variations in sugar content and with more in-depth knowledge, you’ll be able to choose the healthiest version. Experts say foods that are considered high in sugar have more than 22.5g of total sugars per 100g – so avoid these. Conversely, foods low in sugar have less than 5g of total sugars per 100g.

Cereal Branded Tesco Sainsburys Waitrose Asda
Branflakes 14 13.6 12.4 10.8 12
Cornflakes 8 6.6 6.6 6.6 6.6
Rice Crispies 7.9 8.8 9.5 8.8 8.8
Weetabix 4.4 4.4 4.4 4.4 1.5
Cheerios 18 17 17.2 17 19
Frosties 37 28.5 34 29
Crunchy Nut 35 30.3 28.3 30
Coco pops 17 32.1 28 32
Fruit and Nut Granola 28.5 22.3 18.6 21.2 21
Swiss style Museli 21 16.4 19.3 19.1 14
Plain Porridge 1.1 1.1 1.1 1.1 1.1
Shredded wheat 0.7

To illustrate this clearly, The Rewards Project has collated a side-by-side comparison of the most popular breakfast cereals from leading brands and supermarket own brands to highlight how different brands offering similar products compare with overall sugar content. For example there is a large variance in sugar content between Tesco Coco Snaps 32.1g sugar/100g compared to Kelloggs Coco Pops 17g/100g – nearly 4 teaspoons of sugar difference. Fortunately, some big brands are responding to public awareness of sugar content in breakfast cereals by producing lower sugar versions such as Kelloggs recently reduced sugar content in Coco Pops by 30%, Cheerios has a low sugar option (4.7g/100g vs Cheerios Original 18g/100g), and Alpen Museli stipulates no added sugar (16g/100g vs 21g/100g)

Healthier alternatives

For those seeking healthier alternatives, choose breakfast cereals that contain whole grains and are lower in added sugars, fats and salt. Whole grain foods offer the added benefit of fibre and B vitamins with good examples such as:
• Porridge oats
• Wholewheat cereal biscuits / Weetabix
• Shredded wholegrain pillows / Shredded Wheat

Porridge is a great choice for a healthy breakfast, especially if unsweetened and using goats milk or water. You reap the benefit of whole grains fibre, plus no added sugar or salt. Overnight oats, which are prepared the night before and can be eaten hot or cold the next morning are delicious. Also try unsweetened almond milk as a sugar and dairy free alternative with some fresh fruit for some extra flavour.

Shredded whole wheat cereal with goats milk is the best choice of conventional breakfast cereals as it doesn’t contain any added sugar or salt, and is high in fibre. Avoid the ones with fruit fillings as they are likely to contain added sugar, or the ‘frosted’ variety which definitely contains added sugar. Adding fresh fruit such as banana or berries for sweetness is a delicious alternative.

Remember the bottom line is always check the label. Cereals marketed as “healthy” such as Branflakes, Cheerios and Museli have the same – if not more sugar than chocolate laden Kelloggs Coco Pops.

Some people just ditch the cereals, and go cold turkey. Another way to wean you off the sugary cereals is to cut down the lower sugar versions first. Switching to 50:50 also helps, for example half a normal bowl of Cheerios and half a low sugar version. Each day reduce the sugar version, until you are fully adapted to the low sugar version.

As soon as you lay off the sugary breakfast, you’ll quickly notice far more energy without the need for a mid-morning snack.

Thank you to Dentist Stewart Beggs for this blog.

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