4 Healthy Sugar Habits for Kids

Key Takeaways:

• Sugar isn’t the enemy – it’s a source of energy – but kids do better when most of it comes from fibre-rich foods like fruit, veg, beans and whole grains, not from sweets and sugary drinks.
• Completely banning treats usually backfires; offering sweets in a planned, low-key way alongside nourishing foods helps kids build a calmer, healthier relationship with sugar.
• The biggest sugar culprit in most kids’ diets is what they drink, not what they eat – swapping soft drinks and sweetened juices for water (or lightly flavoured water) is one of the simplest wins.
• Home-cooked, simple meals made with whole ingredients make it easier to keep added sugars in check, while still leaving room for fun foods and family treats.

Sugar advice from a pediatric dietitian and mom of three

Sugar is a hot topic for parents, one that can stir up a lot of feelings. On one end of the spectrum, there are parents who are hyper-aware of every spoonful of sugar that enters their child’s body, carefully reading labels and setting strict limits. Others are more laid back, allowing sweets and treats with fewer restrictions and little worry. Most families fall somewhere in between, trying to strike a balance, which is often easier said than done.

But one thing we know for sure: sugar intake can impact kids’ health, energy levels, and long-term habits. That’s why building healthy sugar habits early on is so important—it teaches kids how to enjoy treats in moderation while making balanced choices that support their growth and well-being. In this guide, we’ll share 4 practical sugar habits that kids (and the whole family) can use to build a healthier relationship with sugar.

What’s the deal with sugar?

Sugar often gets a bad rap, but the truth is it’s simply a type of carbohydrate—and carbohydrates are our body’s main source of energy. When we eat them, our body breaks them down into sugar to give us fuel for everything from running and playing to thinking and learning. The key is understanding where that sugar comes from.

• Simple carbohydrates: Found in foods like fruit (fructose), milk and yogurt (lactose), and other whole foods.
• Complex carbohydrates: Found in foods such as whole grains, beans, starchy vegetables (like sweet potatoes, peas, and corn), and many fruits and vegetables.

There are also simple sugars in packaged snacks, soda, candy, and desserts. The difference is that these foods don’t come with the extras, like fiber, vitamins, and minerals, that whole foods provide.

What about fiber?

Fiber is also a type of carbohydrate, but unlike other carbs, it isn’t digested by the body. Instead, it passes through the digestive system mostly intact, providing a range of health benefits. One of the biggest differences between natural sugars and added sugars is fiber.

Whole foods like fruits, vegetables, beans, and whole grains contain fiber, which helps slow down the absorption of sugar into the bloodstream. This means they get steady energy instead of quick blood sugar spikes and crashes, and it also helps them feel full for longer, supporting healthy eating habits for kids.

Understanding sugar in a child’s diet

Now that we’ve covered the basics of carbohydrates and sugar, let’s look at how sugar fits into a child’s diet and overall health. While sweets can certainly be enjoyed as part of a balanced diet, it’s important to set healthy boundaries and help kids develop good habits around sugar from an early age. Too much added sugar can crowd out nutrient-rich foods that are essential for growth, development, and long-term health. Like with any food, moderation is key.

Onto sugar guidelines. According to the 2020–2025 Dietary Guidelines for Americans, children over age 2 should get less than 10% of their daily calories from added sugars. That means foods like cookies, donuts, and chocolate should be occasional, rather than everyday foods. For babies, added sugar should be avoided entirely whenever possible. Early exposure to sugary foods can increase the risk of cavities and may make babies less willing to try a variety of other, more nutritious foods (it’s hard to compete with the taste of sugar!).

4 healthy habits around sugar for kids

The habits below are practical ways to guide your children (and the whole family!) toward building a healthier relationship with sugar.

1. Don’t restrict

This is my number one tip for good reason. Completely banning sweets usually backfires. When kids feel like a food is “off-limits,” it becomes even more tempting and can lead to sneaky eating, unhealthy food fixations, or overindulging when they get the chance. Instead, offer treats in moderation and include them as part of balanced meals or snacks. For example, pair a small cookie with a serving of fruit or yogurt or serve licorice with cheese slices.

2. Pick your battles

You don’t need a rule for every single sweet treat. Instead, focus on the bigger picture and daily sugar habits. For instance, you might limit soda and sugar-sweetened beverages at home (or skip buying them altogether, like we do) but allow your kids to enjoy them at birthday parties and social events. This approach keeps rules manageable and makes treats feel less “forbidden.”

3. Skip the sugary drinks

Sugar-sweetened beverages such as soda, juice, sports drinks, energy drinks, and flavored waters are the leading source of added sugar in the American diet. These drinks are easy to consume in large amounts and are loaded with added sugars. They’re also associated with health issues like weight gain, obesity, type 2 diabetes, heart disease, cavities, and other chronic health problems.

How to avoid sugary drinks? Good question. Encouraging kids to drink water instead of sugary beverages is one of the simplest ways to cut back on added sugar. If your child finds plain water boring, make it more appealing by:

• Adding fresh citrus slices like lemon, lime, or orange.
• Tossing in berries such as strawberries, raspberries, or blueberries.
• Adding a few fresh herbs like mint or basil.
• Freezing fruit in ice cube trays and dropping them into their water.

4. Embrace home-cooked meals

Eating out or ordering takeout can be fun and convenient, but many restaurants and pre-packaged meals contain high amounts of added sugar, often hidden in sauces, dressings, and breads. Cooking at home gives you full control over what goes into your family’s meals, and and allows you to:

• Use whole ingredients like fruits, vegetables, whole grains, and lean proteins.
• Experiment with natural flavorings such as herbs, spices, citrus, and vanilla.
• Involve kids in cooking, which can spark their curiosity and make them more willing to try new foods.
• Control portions and sugar content.

Healthy sugar habits aren’t about strict rules or saying “no” all the time – they’re about helping kids learn how to enjoy sugar in a way that supports their health. It’s about creating an environment where treats feel normal and balanced, while giving them the tools to make smart, healthy choices on their own.

• How harmful is sugar for kids?

  Sugar itself isn’t inherently bad for kids, but too much added sugar can lead to issues like weight gain, poor eating habits, cavities, and even long-term health problems like type 2 diabetes. The key is moderation-treats are fine, just make sure they’re balanced with healthy, nutrient-rich foods.

• What type of sugar is good for kids?

  The best sugars for kids come from whole foods, like fruits, vegetables, and dairy products. These natural sources of sugar also provide fiber, vitamins, and minerals that help kids grow strong and stay healthy. Simple sugars in processed foods, like candy or soda, don’t have the same benefits, so they should be limited.

• How much sugar is okay for a child?

  According to health guidelines, kids should get less than 10% of their daily calories from added sugar. That means sugary snacks and drinks should be occasional treats, not daily staples. For babies, it’s best to avoid added sugar altogether to help develop healthier tastes and eating habits early on.

• How does sugar affect a child's brain?

  Sugar gives kids a quick energy boost, but too much can lead to a sugar crash—making them feel tired, moody, or distracted. Over time, a steady stream of high sugar foods can affect focus and even mood. The goal is to offer balanced meals that give kids steady energy to think, learn, and play without the ups and downs of too much sugar.